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.
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.
Gluten-free pie crust (9″)
12 English muffins
Lrg bag of potatoes
Prunes (6 loose or a container)
4 limes (or 1 lime, plus lime juice)
Lemon (or lemon juice)
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)
2 envelopes of fat-free Italian salad dressing mix
Refined coconut oil
2 jars of American cheese spread [like Cheez Whiz] (5 oz ea)
[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]