Tomato Avocado Salad ($1.72/serving)

2 avocados

2 tomatoes

Onion

Italian salad dressing

Lettuce

 

Peel and slice avocados. Cut tomatoes and onion into wedges. Combine avocados, tomatoes, and onion in a bowl. Add 1 cup of Italian salad dressing and stir to coat. Chill for 20-30 minutes. Serve over lettuce.

 

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Apple Cinnamon Breakfast Bars (Dinner for Two Week 19)

Breakfast: Pineapple Ham Bake, Apple Cinnamon Breakfast Bars, or Yogurt

Lunch: Leftovers + prunes, figs, grapes, raisins

Dinner: Italian Flank Steak, Mini Sausage Pizzas, or Honey Mustard Chicken, rice or potatoes with onion, parsnip and shallot

Dessert: Key-Lime Avocado Pie

Italian Flank Steak

Combine 2 envelopes of fat-free Italian salad dressing mix, 2 Tbsp of vegetable oil, and 1 Tbsp of lemon juice. Brush onto both sides of a 1 lb flank steak. Place in a shallow dish. Cover and refrigerate for at least 8 hours.

Grill over hot heat for 3 minutes per side.

Mini Sausage Pizzas

Preheat oven to 425 degrees. Cook 1 lb of bulk pork sausage in a large skillet over medium heat. Drain well. Beat 2 5 oz jars of sharp American cheese spread, 1/4 cup of butter, and 1/4 tsp of cayenne pepper in a small mixing bowl. Stir in sausage. Split 12 English muffins. Spread cheese mixture on cut sides of each muffin half.

Place on a baking sheet and bake for 8-10 minutes.

This pizzas freeze really well. Wrap them individually and freeze for up to 2 months. When ready to eat, unwrap, place on a baking sheet, and bake at 425 degrees for 10-15 minutes. 

Key-Lime Avocado Pie

To make the crust: In a food processor, combine 3/4 cup of shredded unsweetened coconut, 1/4 cup of unsalted macadamia  nuts, 1/2 tsp of lime zest, and 1/8 tsp of salt, and chop coarsely. Add 1 tsp of lime juice and 1/2 cup of chopped dates and process until it sticks together. Sprinkle a 9″ pie plate with 2 Tbsp of coconut and pat the crust on top and up the sides of the plate. Chill while making filling.

To make filling: Combine 1 1/2 cup of avocado, 1/3 cup of fresh lime juice, 1/3 cup of honey or agave, 4 Tbsp of refined coconut oil, and 1/4 tsp of salt in a blender. Blend until smooth. You may have to add more lime juice and honey/agave depending on the moisture in the avocado. If it needs more liquid, I recommend adding equal parts of both. Adjust flavors to taste. Pour over crust and chill 4-6 hours. Garnish with zest of half a lime and some lime slices.

Note: Unrefined coconut oil can be used, but it will give the pie a more coconut flavor. I prefer it that way, but some like the traditional key-lime flavor better. 

Apple Cinnamon Breakfast Bars

Preheat oven to 375 degrees. Line a baking pan with parchment paper so that the paper comes over the sides. (You’re going to lift it up later to easily remove the bars from the pan without making a mess.)

Mix 1/2 cup of vanilla whey protein powder, 1/4 cup of your choice of flour, 1/2 cup of rolled oats, 1/2 cup of spelt flakes, 1/3 cup of spelt bran, 1/4 cup of wheat germ, 1/2 tsp of sea salt, 2 tsp of cinnamon, 1/4 tsp of nutmeg, 1/8 tsp of cardamom, 1/8 tsp of allspice, 1/2 cup of organic dried apples and 1/2 cup of peeled and grated apple in one bowl.

Mix 2 Tbsp of honey or agave, 1/2 cup of unsweetened applesauce, 2 Tbsp of melted coconut butter, and 1 tsp of vanilla in another bowl.

Combine well by stirring with a spoon. The batter should be chunky.

Pour the batter into the lined baking pan and use another piece of parchment and even off the surface.

Bake for 20 minutes.

Remove the pan from the oven and lift the parchment paper ‘handles’ out. Allow the bars to cool for about 15 minutes and then slice into 8 even rectangles.

Pineapple Ham Bake

Preheat oven to 350 degrees. Combine 2 undrained cans of crushed pineapple, 2/3 cup of packed brown sugar, 1 Tbsp of vinegar, and 2 tsp of ground mustard in an ungreased baking dish. Mix well. Cut 1 lb of fully cooked ham into bite-size pieces. Stir into pineapple mixture. Bake, uncovered, for 30-40 minutes. Serve with a slotted spoon.

Honey-Mustard Chicken

Flatten 4 chicken breasts to 1/4 inch thickness. Combine 1 cup of dry bread crumbs and 1 tsp of Dijon mustard in a shallow bowl or pie plate. Combine 3 Tbsp of honey and 2 Tbsp of Dijon mustard in another shallow bowl or pie plate.  Dip chicken in honey-mustard mixture and then coat with crumbs.

Cook chicken in 2 Tbsp of butter in a nonstick skillet over medium heat on both sides for about 8 minutes.

SHOPPING LIST:

Yogurt

Gluten-free pie crust (9″)

12 English muffins

Bread

Onion

3 parsnips

2 avocados

Lrg bag of potatoes

Shallot

Prunes (6 loose or a container)

6 figs

Apple

4 limes (or 1 lime, plus lime juice)

Dates

Lemon (or lemon juice)

Grapes

1 lb flank steak

1 lb bulk pork sausage

4 boneless, skinless chicken breast halves

2 cans of crushed pineapple (8 oz each)

Dried apples (organic preferably)

Raisins

Spelt flakes

Spelt bran

Allspice

2 envelopes of fat-free Italian salad dressing mix

Coconut butter

Refined coconut oil

2 jars of American cheese spread [like Cheez Whiz] (5 oz ea)

Frozen blueberries

[Also needed: lemon juice, vegetable oil, shredded (unsweetened) coconut, unsalted macadamia nuts, dry bread crumbs, ground mustard, salt, Dijon mustard, vanilla whey protein powder, honey, flour, rolled oats, cinnamon, nutmeg, butter, sea salt, wheat germ, cardamom, brown sugar, agave nectar/syrup, vanilla, cayenne pepper, vinegar, unsweetened applesauce]

Banana Pops (Dinner for Two Week 11)

Lunch: Artichoke or Cottage cheese veggie salad, Taco tidbits, Apples or Grapes

Dinner: Chow mein chicken, Broccoli or Rapini

Dessert: Banana popsicles

Artichoke Heart Salad

Drain a can of artichoke hearts and cut each heart into quarters. Drain a can of sliced ripe olives. Chop a green pepper. Thinly slice green onions. Combine artichokes, olives, 1/3 cup of green pepper, and 1/3 cup of green onions in a bowl. Add 3/4 cup of Italian salad dressing and toss to coat. Cover and refrigerate for at least 30 minutes. Serve with a slotted spoon.

Cottage Cheese Veggie Salad

Peel, pit, and chop a large, ripe avocado. Chop a tomato. Slice 1/4 cup of stuffed olives. Combine 3 cups of small-curd cottage cheese, avocado, tomato, and olives in a serving bowl. Sprinkle with 2 Tbsp of sliced green onions.

Chow Mein Chicken

This recipe yields one batch, but I usually double the recipe anyway because it’s so good!

Preheat oven to 350 degrees. Cook and cube two chicken breasts. Combine a can of cream of chicken soup, a can of chicken with rice soup, and a can of evaporated milk in a bowl. Stir in chicken. Transfer to a greased baking dish. Bake, uncovered, for 40 minutes. Stir. Sprinkle with a can of chow mein noodles. Bake 5-10 minutes. Add a drained can of sliced water chestnuts before baking for extra crunch, if you want.

Banana Pops

Cut a ripe banana into wedges. Combine 1 cup of vanilla yogurt, 1/2 cup of orange juice, and the banana in a blender. Cover and process until smooth. Pour into Popsicle trays or pour into small plastic disposable cups and insert Popsicle sticks. Freeze until firm, about 5 hours or overnight.

Taco Tidbits

Place 6 Tbsp of butter in a glass dish. Cover and microwave for 60-70 seconds. Add 3 Tbsp of taco seasoning. Stir in 8 cups of Corn Chex until evenly coated.

Microwave for 1 minute. Stir. Heat 1 – 1 1/2 minutes longer. Stir. Sprinkle with 1/4 cup of grated Parmesan cheese. Microwave for 1 minute. Stir. Heat 1 minute longer. Cool.

SHOPPING LIST:

Eggs or egg whites

Cottage cheese (24 oz)

Parmesan cheese

Vanilla yogurt

Orange juice

Bananas

6 apples

Grapes

Avocado

Tomato

Green onions

Green pepper

Broccoli

Rapini

Stuffed olives

4 boneless, skinless chicken breast halves

2 cans of condensed cream of chicken soup (11 oz ea)

2 cans of condensed chicken with rice soup (10.5 oz ea)

2 cans of chow mein noodles (3 oz ea)

2 cans of evaporated milk (5 oz ea)

Can of sliced water chestnuts

Can of artichoke hearts (14 oz)

Can of sliced ripe olives (2 oz)

Taco seasoning

Corn Chex

Cereal

Cornstarch

White rice flour

Tapioca flour

Cream of tartar

[Also needed: butter, sugar]

No-Fuss Crust Pizza (Dinner for Two Week 10)

Breakfast: Mocha, Doughnut and Raspberries

Lunch: Chicken salad or sandwich or croissant, Pomegranate, Apple snack

Dinner: Pizza, Avocado or Broccoflower, Pineapple cooler

Dessert: Cake

Apple Snack                               Low Cal!

Peel, core, and slice 4 Golden Delicious apples into rounds. Arrange apples in two rows in an ungreased glass baking dish. Pour 1/2 cup of apple juice over apples. Sprinkle with 1/4 tsp of cinnamon and 1 Tbsp of grated lemon peel. Cover and microwave for 7 minutes, turning after 3 1/2 minutes.

Garbanzo Bean Chocolate Cake                                Gluten-Free!

INGREDIENTS

  • 1 1/2 cups of semisweet chocolate chips
  • 1 can of garbanzo beans (19 oz)
  • 4 eggs
  • 3/4 cup of white sugar
  • 1/2 tsp of baking powder
  • 1 Tbsp of confectioners sugar for dusting

DIRECTIONS

  1. Preheat the oven to 350 degrees. Grease a 9-inch round cake pan.
  2. Place the chocolate chips in a glass bowl. Cook in the microwave for about 2 minutes, stirring every 20 seconds after the first minute.
  3. Drain the can of garbanzo beans. Combine beans and eggs in the bowl of a food processor. Process until smooth. Add the sugar and the baking powder, and pulse to blend. Pour in the melted chocolate and blend until smooth, scraping down the corner to make sure chocolate is completely mixed. Transfer the batter to the prepared cake pan.
  4. Bake for 40 minutes. Cool in the pan on a wire rack for 10-15 minutes before inverting onto a serving platter. Dust with confectioners’ sugar just before serving.

 

Apple Cider Doughnuts                              Vegan variation in brackets

INGREDIENTS
  • butter, oil, or non-stick spray
  • ¾ cup all-purpose flour (spelt flour works too)
  • ¼ cup and 2 Tbsp sugar (raw sugar works great too)
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • 1 tsp cinnamon
  • ¼ tsp salt
  • ¼ cup apple cider
  • 1 egg (flaxseed egg can be substituted for vegans)
  • 2 Tbsp milk (or sub vegan milk substitute)
  • 1 Tbsp canola oil
  • ¼ tsp vanilla
  • ¼ tsp white vinegar (can be omitted for a denser, more cake-like doughnut. I prefer the fluffier version though)

INSTRUCTIONS

  1. Preheat oven to 375 degrees. Rub a doughnut pan with butter (or brush with oil or use non-stick spray).
  2. Add flour, ¼ cup sugar, baking powder, baking soda, ½ teaspoon cinnamon, and salt in a bowl. Whisk to combine.
  3. Whisk together apple cider and egg in another bowl. Add milk, canola oil, vanilla extract, and white vinegar and whisk to combine.
  4. Pour wet ingredients into dry ingredients and gently mix until just combined (don’t overmix!).
  5. Evenly distribute in doughnut pan. Bake for 8-10 minutes.
  6. Whisk together 2 tablespoons sugar and ½ teaspoon cinnamon in a small bowl. When doughnuts are safe to touch, but while they’re still warm, dip each side into the cinnamon-sugar mixture, pressing and twisting to get good coverage. Serve and enjoy!

 

Chicken Salad                               Two variations in one recipe

Cook and shred 8 chicken breasts. Hard boil 2 eggs. Peel and mash the eggs with a fork in a bowl. Add the shredded chicken, 1 1/2 cups of mayonnaise, and 2 Tbsp of sweet pickle relish.  Salt and pepper. Cover and refrigerate until serving.

Salad: Place 1 cup of chicken salad on top of a bed of lettuce. Sprinkle with 2 Tbsp of chopped pecans.

Sandwich: Place 1 cup of chicken salad on a slice of bread and top with another slice. Salt and pepper. Sprinkle with 2 Tbsp of chopped pecans.

Croissants: Spice things up by making a sandwich out of a croissant and 1 cup of chicken salad.

No-Fuss Crust Pizza                            

Recipe yields one pizza, but shopping list included enough ingredients for two. Feel free to experiment with toppings!

Preheat oven to 400 degrees. Cook 1 lb of ground beef over medium heat in a skillet. Drain. Stir in 1 can of pizza sauce. Dismantle 2 tubes of buttermilk biscuits. Quarter the biscuits. Place in a greased baking dish.

Bake, uncovered, for 20-25 minutes. Chop and diced a tomato and a green pepper, slice 3 mushrooms, and drain a can of black olives. Sprinkle vegetables on top of pan along with 1 1/2 cups of shredded mozzarella cheese and 1 cup of cheddar cheese. Bake 5-10 minutes longer. Let stand for 5-10 minutes before serving.

Pineapple Cooler

Combine 1 cup of unsweetened pineapple juice, 2 Tbsp of lemon juice, and 1 can of lemon-lime soda in a pitcher. Stir well. Serve over ice.

Morning Mocha

Brew 1 cup of coffee. Combine the coffee, 2 Tbsp of half-and-half cream, 1 Tbsp of chocolate syrup, and 1 tsp of sugar in a pot. Cook and stir over medium heat until sugar is dissolved and mixture is heated through. Ladle into a large mug. Stir with a cinnamon stick. Give it a quick taste and add 1/8 – 1/4 tsp more sugar if you like it sweeter. Top with whipped cream.

SHOPPING LIST:

Mozzarella cheese (12 oz)

Cheddar cheese (8 oz)

Whipped cream in a can

Eggs

4 tubes of refrigerated buttermilk biscuits (12 oz each)

Bread

Croissants

Lettuce or mixed greens

Green pepper

3 mushrooms

Tomato

3 avocados

Broccoflower

14 pomegranates

4 Golden Delicious apples

Raspberries

Lemon

3 lbs ground beef

12 boneless, skinless chicken breast halves

Pineapple juice

2 cans of pizza sauce (15 oz each)

Can of black olives

Can of garbanzo beans (19 oz)

Cinnamon sticks

Chocolate syrup

12 oz can of lemon-lime soda (Sprite or 7Up)

Apple cider

Apple juice

Lemon juice

Icing sugar

[Also needed: sugar, coffee, half-and-half cream, mayonnaise, sweet pickle relish, pecans, baking powder, cinnamon]

Week 47 – Bonus Recipe!

Shopping List:

2 ripe avocados

Tortilla chips

Maple pancake syrup

Maple flavoring

8 chicken breasts

Can of condensed cream of celery soup

Can of condensed cream of cheddar cheese soup

Can of condensed cream of onion soup

2 6.5 oz cans of chopped clams

5 pears

Red onion

Jar of sun-dried tomatoes

Eggs

Spinach

Feta cheese

English muffins

[Also needed: salsa, lemon juice, salt, BBQ sauce, olive oil. Buy a 1 L of half-and-half this week]

 

Breakfast: Egg sandwich

Lunch: Chowder, guacamole, tortilla chips, and a pear

Dinner: Chicken, onions, and rice

 

Egg Sandwiches

Heat 2 tsp of olive oil in a nonstick skillet over medium heat. Add 2 cups of fresh stemmed spinach and cook until wilted. Rinse, drain, and chopped 4 sun-dried tomatoes. Stir in with spinach and heat through, about 2 minutes.

Beat 2 eggs with a dash of water. Stir eggs into the spinach and sun-dried tomatoes and add a pinch of garlic powder, 1/4 tsp of oregano, and a little fresh ground pepper. Using a spatula, stir the eggs until cooked through, about 4-5 minutes. Remove the pan from the heat and stir in the feta. Divide the eggs between two English muffins and eat hot.

 

Clam Chowder

Combine a can of cream of celery soup, a can of cream of cheddar cheese soup, a can of cream of onion soup, 1/4 cup of chopped red onion, and 3 cups of half-and-half cream. Cook over medium heat until heated through. Add 2 cans of drained chopped clams and heat through. Do not boil! The clams will lose their texture if it cooks for too long.

 

Maple Barbecued Chicken

Combine 3/4 cup of BBQ sauce, 3/4 cup of maple pancake syrup, 1/2 tsp of salt, and 1/2 tsp of maple flavoring in a bowl and mix well. Remove 3/4 cup to a small bowl for serving. Cover and refrigerate. Slice 1/2 a red onion into rings.

Grill chicken, uncovered, over medium heat for 3 minutes on each side. Add onion rings to the grill. Grillchicken 6-8 minutes longer, basting with remaining sauce and turning occasionally. Serve with reserved sauce and grilled onions.

 

Guacamole

Peel and chop 2 avocados. Place in a small bowl. Sprinkle with 1 Tbsp of lemon juice. Add 1/4 cup of salsa, 1/4 cup of chopped red onion, and 1/4 tsp of salt. Mash coarsely with a fork. Refrigerate until serving. Eat with tortilla chips.