Overnight Oats

by Robin Barrie | Recipes

I have a confession: I have been looking at, admiring recipes for, and even recommending overnight oats to friends and clients for a while now. But it was not until yesterday that I actually made some for myself. There is no particular reason: I eat plenty of hot oatmeal and all the other ingredients on a regular basis. Perhaps it was the warm weather that inspired me this week?! (Although yesterday felt like fall again….)

Anyways, since I had time to do a big, long grocery shop trip this weekend, I made sure I had all of the ingredients and put together my fist trail Saturday night for Sunday morning. Let’s just say it was not a success and I ended up adding more ingredients so it was edible. I will add a disclaimer right here: I am not a chef! I am a Registered Dietitian and Mom who cooks, but I do my best, and I get decent reviews from my family on my recipes!

Last night I was determined to get it right because I know this breakfast/snack has such healthy potential:

• Oats: high in fiber – a good carb that gives energy and helps you feel full
• Almond Milk: low in calories and nice flavor
• Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
• Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
• Bananas: high in potassium, they help restore electrolyte balance and decrease excess fluid in the body
• Strawberries: high in Vitamin C, which is great for skin and fighting colds. 

I got the recipe right last night and enjoyed a great breakfast today to fuel me through my morning routine.  Give it a try and feel free to switch out milk, nuts, and/or fruits to make new creations. I will definitely be doing that to try out new combinations!

Banana Strawberry Almond Overnight Oats
Ingredients:
1/2 cup organic old fashioned dry oats
3/4 cup unsweetened almond milk
1/2 tbsp strawberry jelly/preserves (no added sugar)
1 tbsp chia seeds
1/3 banana sliced
5 strawberries chopped
2 tbsp sliced almonds

Directions:
Add all ingredients to a bowl, jar or cup. Mix all together and place in the fridge overnight or at least three hours. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch-I did! Enjoy!

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

Banana Strawberry Almond Overnight Oats

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Ingredients

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• 1/2 Cup Organic Old Fashioned Dry Oats
• 3/4 Cup Unsweetened Almond Milk
• 1/2 Tbsp Strawberry Jelly/Preserves (No added Sugar)
• 1 Tbsp Chia Seeds
• 1/3 pc Banana Sliced
• 5 pcs Chopped Strawberries
• 2 Tbsp Sliced Almonds

Instructions

1. Add all ingredients to a bowl, jar or cup. 
2. Mix all together and place in the fridge overnight or at least three hours.
3. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch

Notes

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

Turkey Tacos/Salad

by Robin Barrie | Recipes

This is a great low-fat alternative to red meat, filled with fiber, and fun for older kids to help create their signature dish while selecting their own toppings.  Mom and dad can enjoy a low-carb version by enjoying a taco salad.

Ingredients:  Lean ground turkey meat (97-99%), 1 chopped sweet onion, 5 stalks of celery chopped, 1 6-oz can of tomato paste, chili powder, whole grain or corn tortillas, Pam spray or olive oil

Directions:

1. Coat pan/skillet with thin layer of olive oil or spray with Pam.
2. In large pan or skillet brown one chopped Vidalia (sweet) onion.
3. Add 5 chopped stalks of celery and cook to desired texture.
4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.
5. Add one small can of tomato paste, more or less as desired.
6. Add 1-2 Tbsp of chili powder to taste.
7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.
8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.
9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.
10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

****For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

TURKEY TACOS/SALAD

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Ingredients

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• Lean ground turkey meat (97-99%)
• 1 pc Chopped Sweet Onion
• 5 Stalks Celery Chopped
• 16 Ounces Can of Tomato Paste
• Chili Powder
• Whole Grain or Corn Tortillas
• Pam spray or Olive Oil

Instructions

1. Coat pan/skillet with thin layer of olive oil or spray with Pam.
2. In large pan or skillet brown one chopped Vidalia (sweet) onion.
3. Add 5 chopped stalks of celery and cook to desired texture.
4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.
5. Add one small can of tomato paste, more or less as desired.
6. Add 1-2 Tbsp of chili powder to taste.
7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.
8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.
9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.
10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

Notes

For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

Lamb Stew

by Robin Barrie | Recipes

Lean red meat is a healthy option when enjoyed in moderation.  Plus this hearty meal provides some welcoming warmth on a cold winter’s day.  Lamb can be one of baby’s first foods as it is easily digested when pureed.

Ingredients: 1.25 pounds of lean cubed lamb meat (choose kebob instead of stew meat for a leaner product); 1 large sweet onion chopped, 10 stalks of celery chopped, ½ pound (1/2 package) baby carrots, 1 large red pepper diced, olive oil, 6 small or 3 large russet potatoes peeled and chopped into cubes, 1 6-oz can tomato paste, garlic powder, paprika, black pepper, dill, 1 bay leaf.

Directions:

1.  Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.
2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.
3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.
4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.
5. Add additional spice if needed.

****For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.  Enjoy!

LAMB STEW

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Ingredients

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• 1.25 Pounds Lean cubed lamb meat (choose kebab instead of stew meat for a leaner product)
• 1 pc Large Chopped Sweet Onion
• 10 Stalks Celery Chopped
• 1/2 Pound Baby Carrot
• 1 pc Large Red Pepper Diced
• Olive Oil
• 6 Pcs Small Russet Potatoes Peeled and Chopped into Cubes
• 16 Ounces Can of Tomato Paste
• Garlic Powder
• Paprika
• Black Pepper
• Dill
• 1 Leaf Bay Leaf

Instructions

1. Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.
2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.
3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.
4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.
5. Add additional spice if needed.

Notes

For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.

Spicy Crusted Salmon

by Robin Barrie | Recipes

Salmon is packed with Omega 3 fatty acids that are essential for baby’s brain development.   They offer improved brain function, mood, and heart-healthy for everyone.  Salmon is also very high in Vitamins D and B12.  The panko and spices will cut any “fish” taste that bigger picky eaters may dislike. After cooking, you can use the inside (plain) part for little ones if this is their first taste of salmon. 

Ingredients:  Wild salmon (a 12-16 oz fillet serves 3-4 big people or 6+ little people!), whole wheat panko or whole wheat breadcrumbs (Whole Foods makes a great whole wheat panko), olive oil, Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.

Directions:

1.  Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.
2. Coat salmon lightly with 1 tablespoon olive oil.
3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.
4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.

SPICY CRUSTED SALMON

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Ingredients

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• 16 Ounces Wild salmon
• Whole Wheat Panko or Whole Wheat Breadcrumbs (Whole Foods makes a great whole wheat panko)
• Olive Oil
• Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.

Instructions

1. Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.
2. Coat salmon lightly with 1 tablespoon olive oil.
3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.
4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.

Vegetable Macaroni and Cheese

by Robin Barrie | Recipes

This white/yellow dish will appeal to those picky eaters who don’t love their vegetables! It is a high-fiber, lower-fat version of the always-favored mac and cheese.  Serve with a salad or green vegetable to balance out the meal.

Ingredients:  1 cup uncooked whole wheat or rice pasta (over-cooked for the little ones; diced penne, rigatoni or elbows work well for finger foods), 1 cup fresh cauliflower finely chopped and steamed, 1 cup yellow squash (or acorn or butternut squash) cubed and steamed, 1 yellow pepper diced and steamed, 1 cup mild shredded cheddar cheese, ¼ cup parmesan cheese, 1 Tbsp olive oil

Directions:

1. Cook pasta as per package directions.  I love using the brown rice shells.
2. Steam all vegetables.  Make all items softer (steamed for longer periods of time) if you are cooking for younger infants.  Adult portions can be removed first and put aside.
3. Add all ingredients to a nonstick, cooking-sprayed or olive oiled baking dish.
4. Bake uncovered in a pre-heated 350 degree oven for about 15 minutes, or until cheese melts and/or bubbles and browns a bit.
5. Add a small extra layer of cheese and a sprinkle of bread crumbs for a rich finish, if desired.  Broil in oven for additional 10 minutes until top browns.

VEGETABLE MACARONI AND CHEESE

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Ingredients

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• 1 Cup Uncooked Whole Wheat Or Rice Pasta (Over-Cooked For The Little Ones; Diced Penne, Rigatoni Or Elbows Work Well For Finger Foods)
• 1 Cup Fresh Cauliflower Finely Chopped And Steamed
• 1 Cup Yellow Squash (Or Acorn Or Butternut Squash) Cubed And Steamed
• 1 Pc Yellow Pepper Diced And Steamed
• 1 Cup Mild Shredded Cheddar Cheese
• 1/4 Cup Parmesan Cheese
• 1 Tbsp Olive Oil

Instructions

1. Cook Pasta As Per Package Directions.  I Love Using The Brown Rice Shells.
2. Steam All Vegetables.  Make All Items Softer (Steamed For Longer Periods Of Time) If You Are Cooking For Younger Infants.  Adult Portions Can Be Removed First And Put Aside.
3. Add All Ingredients To A Nonstick, Cooking-Sprayed Or Olive Oiled Baking Dish.
4. Bake Uncovered In A Pre-Heated 350 Degree Oven For About 15 Minutes, Or Until Cheese Melts And/Or Bubbles And Browns A Bit.
5. Add A Small Extra Layer Of Cheese And A Sprinkle Of Bread Crumbs For A Rich Finish, If Desired.  Broil In Oven For Additional 10 Minutes Until Top Browns.

Keywords: VEGETABLE MACARONI AND CHEESE

Peach Sauce

by Robin Barrie | Recipes

Have you ever wondered why those trendy baby food diets are so alluring?  If you have ever made or tasted fresh, delicious foods like this one, you will see why!  This is a fun alternative to typical apple sauce, and is amazing when the fruit is in season.  Using frozen fruit is an option.  You can also substitute other fruits: plums, nectarines, and mangos all work well too.

Ingredients:  Fresh peaches (or other fruit), plain Greek yogurt, cinnamon, nutmeg

Directions:

1.  Peel peaches (or other fruit), dice into pieces, and place in a pot on the stove.
2. Add enough water to cover fruit.
3. Boil until tender.
4. You may want to cool in the fridge before pureeing, or keep warm.
5. Enjoy your plain peach sauce OR add a dollop of plain Greek yogurt (0% for you, full fat for your little one under age 2) and sprinkle with cinnamon and nutmeg.
6. Serve warm if desired.

PEACH SAUCE

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Ingredients

• Fresh Peaches (Or Other Fruit)
• Plain Greek Yogurt
• Cinnamon
• Nutmeg

Instructions

1. Peel Peaches (Or Other Fruit), Dice Into Pieces, And Place In A Pot On The Stove.
2. Add Enough Water To Cover Fruit.
3. Boil Until Tender.
4. You May Want To Cool In The Fridge Before Pureeing, Or Keep Warm.
5. Enjoy Your Plain Peach Sauce OR Add A Dollop Of Plain Greek Yogurt (0% For You, Full Fat For Your Little One Under Age 2) And Sprinkle With Cinnamon And Nutmeg.
6. Serve Warm If Desired.

Herbed Chicken and Rice

by Robin Barrie | Recipes

This is just good old chicken and vegetables.  The marinating and slow-cooking are the secrets to full tender flavor.

Ingredients:  1 pound raw chicken breast, 1 sweet onion-chopped, 1/2 bag baby carrots and/or 2 chopped yellow or orange peppers, 10 stalks of celery-chopped, olive oil, dill, poultry seasoning, garlic powder, brown rice (or wild or basmati)

Directions:

1. Prepare rice as per package directions.  Set aside
2. Add 1 Tbsp olive oil to deep cooking/fry pan.
3. Add onion and cook on medium heat, stirring often until onions brown.
4. Add celery and continue to stir until celery begins to look a bit clear.
5. Add carrots.
6. Cut chicken into small chunks.  Add to bowl with 2 Tbsp olive oil, 1 tsp poultry seasoning, ½ tsp garlic, 1 tsp dill.  Mix so chicken is thoroughly coated with spices.  Add more or less spices to your taste.
7. If time permits, place the chicken-herb mixture in a plastic Ziploc or bowl and refrigerate from an hour to overnight.  This marinating enhances flavor!
8. Add chicken to pan with 1 cup of water.
9. Simmer mixture for an hour or more adding water if needed as it boils off.
10. The longer the chicken cooks, the more tender it becomes.  It can be easily broken into pieces which is great for the young ones.
11. Add portion to blender or food processor to puree.  The rice can be added or served separate.
12. Use the puree for babies or serve like a chicken salad or pate on bread or crackers.
13. Serve cooked chicken with or over rice for a hearty meal.

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HERBED CHICKEN AND RICE

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Ingredients

Scale 1x2x3x

• 1 Pound Raw Chicken Breast
• 1 Pc Sweet Onion-Chopped
• 1/2 Bag Baby Carrots AND

  (And/Or 2 Chopped Yellow Or Orange Peppers

  )

• 10 Stalks Celery-Chopped
• Olive Oil
• Dill
• Poultry Seasoning
• Garlic Powder
• Brown Rice (Or Wild Or Basmati)

Instructions

1. Prepare Rice As Per Package Directions.  Set Aside
2. Add 1 Tbsp Olive Oil To Deep Cooking/Fry Pan.
3. Add Onion And Cook On Medium Heat, Stirring Often Until Onions Brown.
4. Add Celery And Continue To Stir Until Celery Begins To Look A Bit Clear.
5. Add Carrots.
6. Cut Chicken Into Small Chunks.  Add To Bowl With 2 Tbsp Olive Oil, 1 Tsp Poultry Seasoning, ½ Tsp Garlic, 1 Tsp Dill.  Mix So Chicken Is Thoroughly Coated With Spices.  Add More Or Less Spices To Your Taste.
7. If Time Permits, Place The Chicken-Herb Mixture In A Plastic Ziploc Or Bowl And Refrigerate From An Hour To Overnight.  This Marinating Enhances Flavor!
8. Add Chicken To Pan With 1 Cup Of Water.
9. Simmer Mixture For An Hour Or More Adding Water If Needed As It Boils Off.
10. The Longer The Chicken Cooks, The More Tender It Becomes.  It Can Be Easily Broken Into Pieces Which Is Great For The Young Ones.
11. Add Portion To Blender Or Food Processor To Puree.  The Rice Can Be Added Or Served Separate.
12. Use The Puree For Babies Or Serve Like A Chicken Salad Or Pate On Bread Or Crackers.
13. Serve Cooked Chicken With Or Over Rice For A Hearty Meal.

Baked Apples

by Robin Barrie | Recipes

Perfect for a snack or even with oatmeal and yogurt for breakfast, this sweet treat tastes like the apple pie without the pie.  For those who prefer the crunch, they can enjoy their apple topped with a couple tablespoons of graham cracker crumble or granola.

Ingredients:  apples with core cut out, 2 Tbsp raisins, peaches, apricots or other fruit per apple, 1 tsp cinnamon per apple

Directions:

1.  De-core apples, but do not cut all the way through to the bottom, just cut enough to fill apple with additional fruit.
2. Peel apples to be served to babies.
3. Preheat oven to 350 degrees.
4. Place apples in shallow baking dish, then sprinkle apple with cinnamon.  Fill baking dish with a thin amount of water at bottom.
5. Bake for 15 mins or until apples are tender.
6. Halfway through, remove dish and spoon water/apple juices over top of apples.
7. Puree apple for infants.  Dice in pieces for an easy, soft, sweet finger food.

BAKED APPLES

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Ingredients

Scale 1x2x3x

• Apples With Core Cut Out
• 2 Tbsp Raisins
• Peaches
• Apricots Or Other Fruit Per Apple
• 1 Tsp Cinnamon Per Apple

Instructions

1. De-Core Apples, But Do Not Cut All The Way Through To The Bottom, Just Cut Enough To Fill Apple With Additional Fruit.
2. Peel Apples To Be Served To Babies.
3. Preheat Oven To 350 Degrees.
4. Place Apples In Shallow Baking Dish, Then Sprinkle Apple With Cinnamon.  Fill Baking Dish With A Thin Amount Of Water At Bottom.
5. Bake For 15 Mins Or Until Apples Are Tender.
6. Halfway Through, Remove Dish And Spoon Water/Apple Juices Over Top Of Apples.
7. Puree Apple For Infants.  Dice In Pieces For An Easy, Soft, Sweet Finger Food.

Banana Blueberry Smoothie

by Robin Barrie | Recipes

Give your baby yogurt without the added sugar of the store-bought brands.  Or add a straw and some ice to create a frozen protein-packed treat for yourself or your budding athlete.

Ingredients:  Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein), fresh or frozen banana, fresh or frozen blueberries, protein powder

Directions:

1.  Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries
2. Add to blender or food processor to puree.
3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults
4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.

BANANA BLUEBERRY SMOOTHIE

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Ingredients

• Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein)
• fresh or frozen banana
• protein powder

Instructions

1. Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries
2. Add to blender or food processor to puree.
3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults
4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.

Breakfast Potatoes/Potato Scramble

by Robin Barrie | Recipes

Make your own “Home Fries”, which are just as delicious, and way more nutritious, than deep fried potatoes.  Plus these have added fiber from the vegetables. Enjoy for breakfast, lunch or dinner!

Ingredients:  1 medium diced white, red, or Yukon gold potato, ½ cup chopped onion, ½ cup chopped red and/or green pepper, eggs, 2 Tbsp olive oil, 1 tsp paprika, pinch pepper to taste, cheese as desired.

Directions:

1.  Preheat oven to 450 degrees.
2. Place all ingredients in baking dish and stir to mix ingredients so all are moist with the oil.
3. Bake for about 40 minutes, or until potatoes are tender to fork and crispy on edges, making sure to stir potatoes every 10 minutes.
4. Serve as a dinner side dish, or with an egg white omelet for a healthy balanced breakfast.
5. OR place ¼ – ½ cup of potatoes into a non-stick pan or one coated with cooking spray.  Pour egg yolks or whole eggs (for those over 12 months of age, or just the whites for those who are watching cholesterol) over potatoes and move around skillet with spatula until eggs are fully cooled.
6. Voila: Egg, potato, and vegetable scramble!
7. Sprinkle with cheese and/or add other vegetables (broccoli, spinach) as desired.

BREAKFAST POTATOES/POTATO SCRAMBLE

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Ingredients

Scale 1x2x3x

• 1 Medium Diced White, Red, Or Yukon Gold Potato
• 1/2 Cup Chopped Onion
• 1/2 Cup Chopped Red And/Or Green Pepper
• Eggs
• 2 Tbsp Olive Oil
• 1 Tsp Paprika
• Pinch Pepper To Taste
• Cheese As Desired

Instructions

1. Preheat Oven To 450 Degrees
2. Place All Ingredients In Baking Dish And Stir To Mix Ingredients So All Are Moist With The Oil.
3. Bake For About 40 Minutes, Or Until Potatoes Are Tender To Fork And Crispy On Edges, Making Sure To Stir Potatoes Every 10 Minutes.
4. Serve As A Dinner Side Dish, Or With An Egg White Omelet For A Healthy Balanced Breakfast.
5. OR Place ¼ – ½ Cup Of Potatoes Into A Non-Stick Pan Or One Coated With Cooking Spray.  Pour Egg Yolks Or Whole Eggs (For Those Over 12 Months Of Age, Or Just The Whites For Those Who Are Watching Cholesterol) Over Potatoes And Move Around Skillet With Spatula Until Eggs Are Fully Cooled.
6. Voila: Egg, Potato, And Vegetable Scramble!
7. Sprinkle With Cheese And/Or Add Other Vegetables (Broccoli, Spinach) As Desired.

Massaged Kale and Mango Salad with Grilled Chicken

by Robin Barrie | Recipes

With Summer in full swing, it’s so nice to enjoy a meal from the grill that includes the amazing sweet fruit of the season.  Add in a couple of superfoods that can help naturally detox against those extra summer cocktails and ice cream, and other bad foods but the cocktails are the best and more with whiskey, If you are serious about whiskey, buy one of these whiskey decanters.

• Avocado: contains glutathione, a compound that blocks fat absorption and helps in cleansing the liver.   It’s also high in fiber to improve digestion.
• Kale: binds to bile acids to get rid of them and eliminate from the body, thus lowering cholesterol levels.
• Lemon: detoxes the liver, aids in digestion (increased saliva with its sight, smell, flavor), and stimulates pancreatic juice for digestion.

Ingredients

• 1 bunch of kale (black, also called Lacinato, works great): remove stalks, and chop leaves thin
• 1 lemon, juiced
• ¼ cup olive oil, with extra for drizzling
• Himalayan pink salt
• 2 teaspoons maple syrup
• Fresh ground black pepper
• 1 cup mango diced
• 2 heaping tablespoons roasted pumpkin seeds (pepitas)
• 2 grilled chicken breasts
• 1/2 avocado diced

Directions

• In a large bowl, add kale, half of lemon juice, a drizzle of oil and a little salt. Massage with hands (or add these ingredients to Ziploc bag and massage in a bag) until the kale starts to soften up. This takes about 2 to 3 minutes.  Set aside while you make the dressing. 
• In a small bowl, whisk remaining lemon juice with maple syrup and a generous amount of freshly ground black pepper (to your taste). Stream in the 1/4 cup of oil while whisking until dressing is well mixed.  Add the dressing to the kale, and toss thoroughly. 
• Add the mango, pumpkins seeds, chicken breast, and avocado.
• Toss again, serve, and ENJOY!

Twe eat during this time, so is important to learn to have the right diet, using the Keto diet supplement to complement a healthy diet.his recipe serves 2-3 people depending on your appetite!

MASSAGED KALE AND MANGO SALAD WITH GRILLED CHICKEN

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Ingredients

Scale 1x2x3x

• 1 Bunch Kale (Black, Also Called Lacinato, Works Great): Remove Stalks, And Chop Leaves Thin
• 1 pc Lemon Juiced
• 1/4 Cup Olive Oil, With Extra For Drizzling
• Himalayan Pink Salt
• 2 Tsp Maple Syrup
• Fresh Ground Black Pepper
• 1 Cup Mango Diced
• 2 Tbsp Roasted Pumpkin Seeds (Pepitas)
• 2 pcs Grilled Chicken Breasts
• 1/2 Cup Avocado Diced

Instructions

1. In A Large Bowl, Add Kale, Half Of Lemon Juice, A Drizzle Of Oil And A Little Salt. Massage With Hands (Or Add These Ingredients To Ziploc Bag And Massage In A Bag) Until The Kale Starts To Soften Up. This Takes About 2 To 3 Minutes.  Set Aside While You Make The Dressing. 
2. In A Small Bowl, Whisk Remaining Lemon Juice With Maple Syrup And A Generous Amount Of Freshly Ground Black Pepper (To Your Taste). Stream In The 1/4 Cup Of Oil While Whisking Until Dressing Is Well Mixed.  Add The Dressing To The Kale, And Toss Thoroughly. 
3. Add The Mango, Pumpkins Seeds, Chicken Breast, And Avocado.
4. Toss Again, Serve, And ENJOY!