Deconstructed Sushi

2 Feb

Deconstructed Sushi is an easy recipe to make ahead. You’ll love the Ginger Dressing!

Deconstructed Sushi

Image result for brown rice sushi
Image result for crab meat


Servings:
1 Protein
1.5 Vegetables
1 Starch

Ingredients:
1 serving Brown Rice, cooked
1/2 medium Cucumber, peeled, seeded, cut into small squares
1 serving Crab, cooked
2.5 small Green Onions, diced, garnish

Ginger Dressing Ingredients:
1″ piece fresh Ginger, peeled and quartered
2 medium Garlic Cloves, peeled and minced
2 Tbs. Apple Cider Vinegar
1 Tsp. Dijon Mustard
1 Tbs. fresh Lemon Juice
Pinch of Red Pepper Flakes

Preparation:
Heat dressing ingredients over medium heat for 5 minutes. While your brown rice is still warm, pour the mixture over it and toss to combine. Let cool to room temperature. Assemble each ingredient in a mason jar in the following order:

First (bottom) layer: Brown Rice
Second layer: Cucumber
Third layer: Crab
Fourth layer: Green Onions

Store in the refrigerator until ready to eat. When ready to serve, dump jar’s content into a bowl, toss, and serve with any extra dressing. Enjoy!

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Garlic Pork Loin (Pressure Cooker)

17 Dec

Try this easy Pressure Cooker recipe!  Your taste buds will thank you!

 

Image result for pork loin pressure cooker shredded

Garlic Pork Loin (Pressure Cooker)

Servings:
1 Protein
0.5 Vegetable
1 Fruit
1 Starch
Suitable for Fast Track patients

Ingredients:
1 Serving Pork Loin, trimmed of fat
¼ Medium Onion, sliced
2 Garlic Cloves
1/2 Medium Grapefruit, diced
2 Tbsp Lime Juice
¼ Tbsp Oregano, fresh
¼ Tbsp Cumin
1 Bay Leaf
¼ cup Cilantro, chopped

Preparation:
In a small blender, combine garlic cloves, oregano, grapefruit, cumin, and lime juice. Blend together until it is a smooth liquid. Trim fat off from your pork loin serving. Place the pork loin in a medium glass dish. Pour the mixture over top of the pork loin and refrigerate for a couple of hours. Once time is up, place the marinated pork loin into the pressure cooker. Next, cover the pressure cooker after you have added the bay leaf. Cook on high pressure for 30-45 minutes. Remember let the pressure from the cooker release naturally. Remove the pork loin from the cooker, place on a glass plate and shred it into pieces. Remove all liquid, except about a half cup, from the pressure cooker and set the pork back into the cooker to stay hot. Serve the shredded pork on a tortilla shell OR over top your serving of cooked wild rice.

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Zoodles Primavera

19 Nov

Another delicious recipe in honor of Vegan Month!  Our Zoodles Primavera is dairy free and plant-based goodness!

Image result for spiralized zucchini

Zoodles Primavera

Servings:
3 Vegetables
Suitable for Fast Track patients

Ingredients:

Freedom Meal Plans:
1 cup Zucchini
1 Tbs. Extra Virgin Olive Oil
2 tsp. minced Garlic
1/4 medium Onion, diced
1/2 cup raw Broccoli, chopped
1/2 cup raw Spinach
1/2 cup raw Mushrooms
1 tsp. Black Pepper
1 tsp. dried Basil
1 tsp. dried Oregano

Fast Track Meal Plans:
Replace Extra Virgin Olive Oil with 2 Tbs. of Apple Cider Vinegar.

Preparation:
Use spiralizer for the zucchini. In a bowl, combine oregano, basil, black pepper, garlic, and extra virgin olive oil. Mix these seasonings together well. In another bowl combine all of your chopped and diced vegetables, including the spiralized zucchini. Drizzle the oil (or apple cider vinegar) and seasonings mixture over the top of your vegetables, stir them until they are all combined, than serve.

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Pomegranate Citrus Parfait

16 Nov

Enjoy this Pomegranate Citrus Parfait – just in time for National Pomegranate Month!

Image result for pomegranate

Pomegranate Citrus Parfait

Servings:
2 Fruits
1 Dairy

Ingredients:
1 serving Plain, Low-Fat Yogurt
1/2 tsp. Vanilla Extract
1 small Orange, peeled and cubed or segmented
1/4 medium Grapefruit, peeled and cubed or segmented
1/4 small Pomegranate, seeded

Preparation:
In a bowl, whisk together the yogurt and vanilla extract. Assemble parfait – yogurt, fruit mix, yogurt, fruit mix

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Quinoa Curry Bowl

12 Nov

Need a Curry recipe idea for Vegan Month?  Try our Quinoa Curry Bowl!

Image result for curry powder

Quinoa Curry Bowl

Servings:
2 Vegetables
1 Starch

Ingredients:
¼ cup cooked Unflavored Quinoa, prepared with Curry Powder, to taste
½ cup Broccoli
¼ cup Carrots
¼ Red Pepper, sliced thin
¼ Onion, sliced thin
2 Garlic Cloves, minced
½ tsp. Fresh Ginger, minced

Preparation:
Stir the quinoa, onion, and curry powder together with 1½ cups of water in a medium saucepan, bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.

While the quinoa is cooking, place the vegetables into a skillet on medium-low heat, add a little water, and cover until the vegetables soften. Stir occasionally. While the vegetables are warming, mince the garlic and ginger.

When the vegetables are tender (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and curry powder, cook 1 to 2 more minutes. Remove the pan from the heat. Stir the quinoa into the vegetables.

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White Sea Bass with Dill Relish

15 Oct

Need a light and fresh dinner idea for National Seafood Month? 🐙🦐🦀🦞🐟🍤

Try our White Sea Bass with Dill Relish!

Image result for striped sea bass fillet

🐟 White Sea Bass with Dill Relish 🐟

Servings:
1 Protein
1 Vegetable
Suitable for Fast Track patients

Ingredients:
½ medium White Onion, chopped
½ tsp. Fresh Dill, chopped
¼ tsp. Fresh Horseradish, minced
¼ tsp. Mustard Powder
½ tsp. Fresh Lemon Juice
1 serving Striped Freshwater Bass
¼ Lemon

Preparation:
Preheat the oven to 375 F.

In a small bowl, add the onion, dill, mustard powder, minced horseradish and lemon juice. Stir to mix well.

Place fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread the dill relish on the fillet. Wrap aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately.

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Vegetarian Chili

13 Oct

October is National Chili Month and Vegetarian Month!  Chili is the perfect way to ease into fall!

Image result for ancho chili

Vegetarian Chili

Servings:
1 Protein
1 Vegetable
1 Starch
1 Nutrient
1 Supplement

**Freedom Vegetarian Meal Plans ONLY**

Ingredients:
Unflavored Cooking Spray
1 portion of Mozzarella Cheese
1/2 medium Onion (diced)
1 clove of Garlic (minced)
1 MWLC Tomato Soup Nutritional Supplement
1 MWLC Vegetarian Sloppy Joe Nutritional Supplement
1/4 cup cooked Kidney Beans
2 tsp. Ancho Powder
1/2 tsp. Salt-Free Extra Spicy Seasoning Blend

Preparation:
Spray bottom of small skillet with unflavored cooking spray. Cook onions over medium heat for 5 minutes, stir in the minced garlic and cook for additional 10 seconds mixing onions and garlic together. Set skillet aside. In a medium sauce pot mix together the MWLC Tomato Soup packet and MWLC Vegetarian Sloppy Joe packet add 12oz of water, stir together until well blended over medium heat. Stir in the ancho powder, spicy seasoning blend, beans, onion and garlic and bring to a boil. Reduce heat and simmer for 10-15 mins. Pour into a bowl and top with the mozzarella cheese.

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Brussels Sprout Slaw

12 Oct

October is Vegetarian Month – what is your favorite Vegetarian recipe?  We are fans of our Brussels Sprout Slaw!  Give it a try and let us know what you think!

Image result for brussels sprouts shredded

Brussels Sprout Slaw

Servings:
1 Vegetable
1 Dairy

Ingredients:
1 cup Brussels Sprouts, finely shredded in a food processor
1 serving Plain, Low-Fat Yogurt
1 tsp. finely grated Lemon Zest
1 Tbsp. fresh Lemon Juice
1 tsp. fresh Chives, chopped
1 tsp. fresh Dill, chopped
Ground Black Pepper, to taste

Preparation:
In a bowl, whisk together yogurt, lemon zest, lemon juice, chives and dill and season with pepper. Add the Brussels sprouts and toss to coat evenly. Refrigerate and serve.

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Crockpot Shredded Chicken Chili

8 Oct

October is National Chili Month!  How spicy 🌶 do you like your Chili?

Image result for chicken, chili powder, jalapeno ingredients

Crockpot Shredded Chicken Chili

Servings:
1 Protein
2 Vegetables
1 Starch
2 Supplements
Suitable for Fast Track patients

Ingredients:
1 portion Boneless Skinless Chicken Breast
1/4 Tbsp. Garlic Powder
1/4 medium Jalapeno, diced
1/4 medium Onion, diced
5 Cherry Tomatoes, cut in half
1/4 cup Corn
1 MWLC Creamy Chicken Soup Nutritional Supplement
1 MWLC Tomato Soup Nutritional Supplement
1 tsp. Chili Powder
1 tsp. Cumin
3/4 cup Water
Black Pepper, to taste

Preparation:
Place chicken breast and 1/4 cup of water in a crockpot for 2-4 hours. Once the meat is no longer pink, remove from fluid and shred with two forks. Add the shredded chicken, tomatoes, chili powder, cumin, garlic powder, jalapeno, corn, MWLC Creamy Chicken and MWLC Tomato Soup and 1/2 cup of water to the crockpot, cook for 1 hour. Add pepper to taste.

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Taco Salad

4 Oct

Have you thought about how to celebrate National Taco Day?  Try our easy Taco Salad recipe! 🌮🥙

Image result for taco day

Taco Salad

Servings:
1 Protein
1 Vegetable
1 Supplement
Suitable for Fast Track patients

Ingredients:
1 Cream of Tomato Soup Supplement
½ serving Tomato, chopped
1 serving Ground Sirloin, cooked
½ serving Lettuce
2 tbs. Onion Dressing (see recipe)
Dash of Onion Powder, Oregano and Pepper

Preparation:
Mix all ingredients and serve.

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