Transcript Quick Meals
Squash Medley Ingredients: 3 large yellow squash 3 large zucchini 1 yellow onion 1 bunch of green onion 1 red pepper Directions: Thoroughly wash squash, zucchini , red pepper and green onions Slice squash and zucchini with peeling on Chop yellow and green onions In a pan, add 1/8 cup of water Add vegetables and sauté’ (You may also stir fry with 2 Tbsp. Of virgin olive oil) Season with approved spices Vegetarian Stuffed Bell Peppers Ingredients: 4-6 large bell peppers 2 Onions Chunky Tomato sauce: See recipe below 2 cups of cooked Brown Rice or substitute with fresh or frozen corn Chunky Tomato Sauce (double recipe for more sauce) Chop 2 large tomatoes Add to 6 oz of tomato paste ¾ cup water 1 Tbsp. Italian seasoning 2 tsp. Honey 1 tsp. Garlic powder ½ tsp. Onion powder Bring to boil, simmer for 20 minutes Directions: Pre-heat oven to 350 Prepare brown rice as indicated on the packaging While rice is cooking, chop and sauté onions in little water (you can also add other vegetables) Once rice is cooked, mix in sauté onions (and other vegetables, if you like) You may want to add Italian seasonings for more flavour (basil, oregano, thyme, rosemary, sage, marjoram, garlic) Set this mixture aside Thoroughly wash bell peppers, cut off tops and remove contents Bring a pot of water to boil and slowly add bell peppers Bell peppers will need to cook/blanch for about 5 minutes Generously coat a casserole dish with tomato sauce Remove bell peppers from boiling water and place in casserole dish Fill bell peppers with rice mixture and top with tomato sauce Cook peppers in 350 degree oven for about 30 minutes 5- a - Day Salad (single serving) 2 cups Romaine lettuce 1 cup fresh uncooked spinach 1 cup chopped carrots ½ cup diced cucumbers ½ cup diced tomatoes ½ cup fresh sliced strawberries (you may also use blueberries or cranberries) Mix ingredients in a bowl Drizzle a little pineapple juice over the salad (make sure it’s 100% fruit juice) Top with green onions and your favourite nuts (almonds, walnuts, pecans) Enjoy! Quick Sweet Treats Potassium Rush Fruit Smoothie 1 small banana 1 cup 100% Orange Juice 1 large banana 1 cup of frozen peaches 1 cup of frozen strawberries 1 ½ cups of 100% orange, pineapple or apple juice Blend together, drink up! Slice bananas in a bowl Pour orange juice over bananas serve Juicing fruits and vegetables have health enhancing benefits. Try some of the following recipes in your juicer: Cold Fighter Immune Boost Memory Boost Stress Reliever Headache Detoxifier Antioxidant Liver Cleanser Carrot, Lemon, Radish, Ginger, Garlic Carrot, Celery, Parsley, Garlic Carrot, Parsley, Spinach, Kale Carrot, Celery, Kale, Tomato, Broccoli Carrot, Celery, Parsley, Spinach Apple, Beet, Cucumber, Ginger Carrot, Orange, Green Pepper, Ginger Carrot, Apple, Beet, Parsley