Chicken with Chimichurri Herb Rub

Yield: 6 pieces

Serving Size: 1 piece

Ingredients:
Parsley, Italian or curly leaf, fresh
Oregano, fresh, picked
Garlic, fresh, peeled
Olive oil
Red wine vinegar
Black pepper, ground or cracked
Chicken breasts

Number of Servings: 6
US Standard
1 bunch
1/4 cup
4 cloves
cup
1/8 cup
To taste
1 pound

Method of Preparation:
1. Gather all equipment and ingredients.
2. Add the parsley, oregano, garlic, olive oil and vinegar to a food
processor. Blend until smooth. Taste the mixture and add black
pepper to taste.
3. Butterfly the chicken breasts. Rub the herb rub on the chicken
breasts. Save any extra chimichurri that did not touch the chicken.
Reserve the chicken breasts for up to a week.
4. When ready to cook, cook the chicken breasts in a sauce pan over
medium heat until done, Approximately 5-7 minutes. Cut in half or
take temperature with a thermometer to determine doneness. It should
be 165F or completely white throughout.
5. Serve chicken with any extra chimichurri sauce.
Chefs Notes: Alternatively, you can cook the chicken in the oven at
350F for about 10-15 minutes or until done throughout.
Tips for leftover chicken

1. You can cut the chicken into bite sized pieces and cook them into
a quesadilla.
Over medium heat add a small amount of nonstick cook spray to the pan
and add a white or wheat tortilla. Add the chicken, some Mexican
cheese and any salsa or guacamole you might have. Fold in have and
cook on both sides and then enjoy
2. You can cut the chicken into strips and make homemade lettuce
wraps!
Cut the chicken into 1 inch strips, also cut up some bell peppers,
scallions, shredded carrots and then rip some leaves of lettuce. Put down
the leaves of lettuce and fill each leaf with peppers, carrots, scallions,
chicken and some extra chimichurri sauce and enjoy!
Health Benefits of Herbs and Spices
Parsley (herb): found to be a natural breath
freshener. It is also a good source of vitamins
A, C and K. Use it to flavor or garnish some of
your favorite dishes or it can be added to dips,
sauces or marinades.
Basil (herb): rich in Vitamin A which is
important for vision and immune system
function. It is also rich in Vitamin K which is
important for blood clotting needed for proper
wound healing.
Try it as a flavoring to sauces and dressing,
fresh vegetables, salads or pasta
Pork Chops with Rosemary Sage Rub
Yield: 6 pork

Serving Size: 1 pork

Number of Servings: 6

chops

chop

Ingredients:
Rosemary, dried
Sage, dried
Black pepper, ground or cracked
Paprika, ground
Garlic cloves, fresh, minced
Lemon juice
Lemon zest
Pork chops, trimmed of excess fat

US Standard
1 Tablespoons
2 Tablespoons
teaspoon
1 teaspoon
2 cloves
a lemon
a lemon
6 each

Method of Preparation:
6. Gather all equipment and ingredients.
7. Mix the dry rosemary, sage, black pepper and paprika. Mix well until
fully combined. Add the garlic cloves, lemon juice and lemon zest.
Mix until combined.
8. Trim the pork chops. Rub the rosemary sage rub onto the pork chops
making sure to thoroughly coat the meat. Reserve any extra rub.
9. Grill the pork chops on a hot grill for about 3-4 minutes each side or
until the pork chop naturally releases from each side.
Chefs Notes: Store any extra rub in an airtight container. The rub will
last several weeks if stored in the fridge.

Tips for leftover pork

1. You can chop it and make some pork tacos.
Chops the pork into small pieces, heat up some corn tortilla shells. Add
the pork to the tacos with any tomatoes, shredded lettuce, salsa,
guacamole or cheese and enjoy!

2. You can thinly slice the pork and made a sandwich.

Slice the pork very thinly across the grain to tenderize is. Add a little bit
of barbeque sauce and put it on a whole wheat or white bun with
arugula, tomatoes and some coleslaw.
Health Benefits of Herbs and Spices
Rosemary (herb): contains about 19
chemicals that have an antibacterial effect
to help the body fight infection and reduce
inflammation. It is also a rich source of
antioxidants to improve immune function.
Chopped rosemary can be mixed with
olive oil and spread on bread as a replacement to butter. It can
also be added to roasts, chicken, stews or vegetables for an added
savory flavor.
Garlic: When crushed contains, allicin that has
been shown to help lower cholesterol and blood
pressure and prevent blood clots. Compounds in
garlic have also been found to kill bacteria and
viruses causing colds or the flu. Add chopped
garlic to pasta, stir-fried vegetables, meat and
poultry

Grilled Shrimp with Pineapple Marinade

Yield: 18 shrimp

Serving Size: 3 shrimp Number of Servings: 6

Ingredients:
Pineapple juice, canned

US Standard
cup

Pineapple chunks, canned

Lime juice, fresh
Scallions, fresh chopped
Paprika, ground
Cayenne pepper, ground
Onion powder, ground
Olive oil
Shrimp, peeled, deveined

cup
1 lime
cup
1 teaspoon
teaspoon
1 teaspoon
cup
1 pound (16/20 shrimp)

Method of Preparation:
10. Gather all equipment and ingredients.
11. Mix the pineapple juice, chunks, lime juice, scallions, paprika,
cayenne pepper, onion powder and olive oil in a small bowl to make
the marinade.
12. Peel and devein the shrimp, remove the tails, add them to a
sealable bag or a sealable container. Add the marinade over the
shrimp and turn over a couple times to coat.
13. Marinade the shrimp for 30 minutes to 2 hours before cooking. Do
not marinade the shrimp for longer than two hours or the shrimp will
be mushy.
14. Skewer the shrimp making sure to keep them tight on the skewer.
Grill the shrimp on a hot grill for 2-3 minutes per side or until shrimp
are lightly colored and crunchy.
Tips for leftover shrimp
1. You can use the leftover shrimp in a salad.
Use any greens and cut vegetables you prefer! For a Caesar salad cut
some romaine, tomatoes and get some parmesan cheese. Make sure to
use low sodium or low fat dressings!
2. Eat the leftover shrimp over some brown rice or a stir-fry.

For a simple stir free add some onions, frozen peas and frozen corn to
a saut pan. Cook until warm and ready, add some white or brown
rice, scrambled eggs and soy sauce. Add the shrimp at the end just to
heat them up.
Health Benefits of Herbs and Spices

even as a pizza

Cayenne (spice): Capsaicin gives cayenne its

spicy sensation and is known to relieve pain by
blocking chemical pain messages from reaching
the brain. It also helps improve blood pressure
and circulation and reduced cholesterol levels.
Spice up your favorite soups, stews, chili, or
topping!

Herbed Farro

Retrieved from www.rachaelraymag.com

Yield: 4 cups

Serving Size: cup

Ingredients:
Whole grain farro
Chicken stock, low sodium
Garlic cloves, peeled, smashed
Rosemary, fresh, chopped

Number of Servings: 8
US Standard
2 cups
4 cups
6 cloves
1 Tablespoon

Thyme, fresh, chopped

Black pepper, ground

1 Tablespoon
To taste

Method of Preparation:
15. Gather all equipment and ingredients.
16. Add the farro and chicken stock to a medium saucepan. Add the
garlic cloves, rosemary and thyme.
17. Bring the mixture to a boil and then reduce heat to a simmer.
Simmer stirring often until farro is al dente, approximately 15-20
minutes.
18. Drain the mixture and season to taste with black pepper.
Chefs Notes: You may make the farro in large batches and freeze it to
save time on later meals. To freeze effectively spread the farro out into
maximum 1 cup portions in bags and spread thin before freezing. Allow
the farro to thaw in the fridge for 8-10 hours when ready to use.

Tips for leftover farro

1. Try making a farro salad!
Try making a salad with farro. Add some tomatoes, onions, chives,
parsley, avocado, garlic as a start. Top it with a balsamic vinaigrette
made with cup of olive oil and about 2 Tablespoons of balsamic
vinegar. You can add any vegetables and dressings to farro this is just a
start!
2. Make some fried rice farro!
We all think of rice when we think of Asian flavors. Try making some
fried farro! Add some vegetables such as peas, corn, carrots, green

beans, bok choy to a pan and cook over medium heat with a little bit of
sesame oil or a little bit of cooking spray. When ready add in farro and
some fried eggs and add some low sodium soy sauce and cook until
heated and moisture while keeping a lot of movement in the pan.
Farro: aka Emmer; an ancient strain of wheat that was one of the first
cereals ever domesticated in the Fertile Crescent. Years later, it became
the staple grain throughout the Roman legions. In Italy, emmer is known
as farro or farro medio and this name has been adopted throughout the
world. One cup serving provides about 4g of fiber and 3.5g of
protein. It is also a good source of calcium, iron, magnesium, zinc and
Vitamin B3.
There are different types of farro sold. To be sure that youre
getting whole grain farro, avoid labels that say pearled because that
means the grain is stripped from its whole
grain shell. Whole grain farro takes a
while to cook and should be soaked
overnight prior to cooking to achieve a
softer and more

Herbed Quinoa

Retrieved from www.foodnetwork.com

Yield: 4 cups

Serving Size: cup

Ingredients:
Chicken stock, low sodium
Quinoa, white, red or black
For the Dressing:
Olive oil
Lemon juice, fresh
Basil leaves, fresh, chopped

Number of Servings: 9
US Standard
2 cup
1 cup
cup
cup
cup

Parsley, fresh, chopped

Thyme, fresh, chopped
Lemon zest
Black pepper, ground

cup
1 Tablespoon
2 teaspoons
To taste

Method of Preparation:
19. Gather all equipment and ingredients.
20. Add the quinoa to a medium sauce pan with the chicken stock.
Bring the mixture to a boil and then reduce the heat to a simmer.
Cover and cook for 12- 15 minutes or until all liquid is absorbed.
21. For the dressing in a small bowl mix together olive oil, lemon
juice, basil, parsley, thyme and lemon zest. Season with a little black
pepper to taste.
22. Once the quinoa is done fluff lightly with a fork and then fold in
the dressing carefully.

Tips for leftover Quinoa

1. Make a salad bowl with the Quinoa.
Add the quinoa to a bowl and then add your favorite fruits or
vegetables! You can even use the same dressing you made for the
quinoa. Try beans, tomatoes, cilantro, parsley, cucumber or any salad
ingredients you can think of.
2. Make a Quinoa burrito!
Burritos are traditionally made with rice but any flavorful grain will do.
Add some chicken or veggies, beans, a little cheese and roll it up in a
flour tortilla and you have yourself a delicious and healthy burrito. Try
adding guacamole or salsa for a little kick.

Quinoa: originated in the Andes where it was first cultivated by the

Incas. Today, most of our quinoa comes from South America, however,
farmers in high altitude areas are also beginning to cultivate quinoa. It is
a complete protein and gluten-free grain that is rich in magnesium and a
good source of fiber, zinc, iron and folate. Quinoa can be found in
different colors such as red, white and black. The different colored
quinoa generally has the same nutritional content, but, white quinoa
tends to cook up fluffier, while red or black quinoa have a crunchier
texture and the grains dont stick together as much. Before cooking, be
sure to rinse off the quinoa to remove any residue from planting.
Left-overs can be used as a great
addition to your favorite salad, or paired
as a side dish to your chimichurri chicken.
Quinoa can also be incorporated into your
favorite soup recipes, as a replacement for
pasta or rice or it can be used to make
certain baked goods!
Mexican Pinto Beans
Yield: 5 cups

Serving Size: cup

Ingredients:
Pinto beans, canned, drained, rinsed well
Chicken stock, low sodium
Olive oil
Tomatoes, fresh, chopped
Yellow onion, fresh, chopped
Chili powder, dry
Black pepper, dry
Cumin, dry
Method of Preparation:

Number of Servings:
10
US Standard
2, 16 ounce cans
1 cup
As needed
2 each
1 each
1 teaspoon
1 teaspoon
1 Tablespoon

23. Gather all equipment and ingredients.

24. Heat a medium sauce pan over medium heat. Very lightly coat the
bottom of the pan in olive oil. Add the yellow onions and sweat until
soft and translucent. Add the tomatoes and cook until heated and
starting to soften. Approximately 3-4 minutes.
25. Add the pinto beans, chicken stock, chili powder, black pepper
and cumin. Add extra chicken stock if needed, the chicken stock
should barely reach the top of the ingredients.
26. Cook for 7-10 minutes over medium heat or until the sauce has
thickened. Adjust the seasoning if needed.
Chefs Notes: If the sauce is too thin then you can cook it longer to
reduce it down, if it is too thick try adding additional chicken stock.

Tips for leftover pinto beans

1. Make refried beans for a side.
A very easy thing to do. Cook the beans to remove a little extra moisture
and then try adding lime juice and mashing the beans together. Add
cilantro or parsley for some extra greens and taste and then serve as
refried beans.
2. Make a burrito (Possibly with the quinoa!)
Pinto or black beans are usually used in a bean burrito. Try adding some
cheese, grains such as quinoa, farro or brown rice and then wrap it up in
a flour tortilla. Add salsa or guacamole for an extra kick. You can add
the chimichurri chicken or even the pork from week one as well.
Pinto Beans: These beans got their name because pinto is the Spanish word for
painted, representing their beige color speckled with reddish brown spots that
resembles a painted canvas. Pinto beans, along with kidney, navy and black beans,
are referred to as the common bean because they all derived from a common bean
ancestor that originated in Peru. They are most known for their rich fiber content,

which helps regulate digestion and digestive processes. They are also a good source
of folate, vitamins B1 and B6, iron, magnesium, potassium, manganese and copper.
Unlike vegetables, the nutritional value of beans does not change whether
they are canned or fresh. If you prefer to buy canned pinto beans, it is best to
purchase the low sodium or no added sodium options. When a product is
canned, a large amount of excess sodium is added to preserve the beans but, is not
really necessary for their taste. Whether using canned or dried beans, it is best to
rinse the beans before cooking. Dried beans should be presoaked prior to rinsing
and cooking. You can either boil the beans for 2min, take them off the heat and
cover and cool in the water for 2hours or soak them in water for 8 hours or
overnight in the refrigerator. Both ways shorten cooking time and makes the beans
easier to digest.
Pinto beans are a great addition to a hearty chili, broth-based soups or pair
with brown rice to make a complete protein. A combination of different types of
beans tossed in a light vinaigrette and paired with fresh vegetables and your favorite
herbs make a delicious and nutritious bean salad as well.

Brined Mexican Pinto Beans

Adapted from www.minimalistbaker.com, Mexican Pinto Beans from Scratch

Yield: 5 cups

Serving Size: cup

Ingredients:
Pinto beans, dry
Garlic, minced or smashed
Salt, kosher
Water, cold
Olive oil
White onion, diced
Garlic, cloves, minced
Vegetables or chicken stock, low sodium
Roasted red pepper, diced
Tomatoes, diced
Cumin, dry

Number of Servings:
10
US Standard
1 pound
6 cloves
2 teaspoons
1 quart
1 Tablespoon
each
3 each
1 cup
cup
cup
1 Tablespoon

Chili powder, dry

Black pepper, dry

1 Tablespoon
To taste

Method of Preparation:
27. Gather all equipment and ingredients.
28. Add the dry beans, garlic, salt and water to a sealed container and
hold in fridge to brine beans overnight or 8-24 hours. Once done
drain and reserve brined beans.
29. Heat a large pot over medium heat. Add the olive oil, white onions
and garlic. Cook the garlic with movement until it is fragrant and
onions are translucent. Approximately 3-4 minutes.
30. Add the beans and stock to the mixture. Add additional stock or
water until it is about 2 inches about the beans. Add the tomatoes and
roasted red peppers.
31. Bring this mixture to a boil and then reduce heat to a simmer.
Simmer for about 40-50 minutes or until beans are very tender. Once
beans are tender add in the cumin, chili powder and pepper to taste.
Allow for the mixture to cook on low for an additional 10 minutes.
Chefs Notes: Brining beans increased their flavor and texture while
adding a very minimal amount of sodium to the beans. If the mixture is
too think then simmer for additional time to reduce, if it is too thick
add more stock or water to thin it out.

Poached Pears
Yield: 4 pears

Serving Size: 1 pear

Ingredients:
Bosc or Bartlett pears, firm and ripe
Water
Honey
Whole cloves
Star anise pods, broken in half
Cinnamon stick, broken in half
Vanilla bean, cut in halve, scraped

Number of Servings: 1
US Standard
4 each
4 cups
1/3 cup
1 teaspoon
1 each
1 each
1 each

Method of Preparation:
32. Gather all equipment and ingredients.
33. Peel the pears and then either cut them in half lengthwise and
remove the cores or remove the cores from the bottom and leave them
intact for better presentation.
34. Add the honey and water to a medium sauce pan and bring to a
boil over high heat. Mix until honey is completely dissolved and then
add the star anise, cloves, cinnamon stick and vanilla bean.

35. Add the pears to the liquid and then reduce to a simmer. Cook for
15-30 minutes (Depending on how thick they are) or until a fork can
be easily inserted into the pear.
36. Either eat the pears hot or store them overnight refrigerated in the
poaching liquid for more developed flavors.
37. You may reduce the poaching liquid down to a syrup and serve it
with the pears.
Chefs Notes: Peels pears immediately before use or rub with a
water/lemon juice mixture to prevent browning.
Tips for Leftover Poached Pears
1. Cut up the pear and add it to a fruit salad.
Be careful to use a sharp knife to slice the pears as they are soft. Mix the
pears with some honeydew melons, watermelons, cantaloupe,
strawberries and blueberries for a delicious fruit salad for breakfast or
lunch.
2. Mash the pears to make a pear puree.
You can use a pear puree to make a pear sauce by adding a little bit of
water and reducing it down, or serve the pear pure as a sweet side to a
meal. You can use fruit purees as an alternative to fat in recipes such as
sauces to thicken them and add a pleasant texture.
Health Benefits
There are about 10 types of pears, all made up of
different tastes, textures and colors, but
their nutritional composition is about the
same. One medium pear contains about
6g of fiber and are sodium, fat and
cholesterol free. They are a good
source of Vitamin C which helps to
boost immunity, protection against
infectious

agents and promotes wound healing. They are also a good source of
copper, iron, potassium, manganese and magnesium as well as Bcomplex vitamins such as folates, riboflavin and vitamin B-6.

Spiced Edamame
Yield: 1 pound

Serving Size: 3 ounces

Ingredients:
Edamame, in the pod, fresh or frozen
Chili powder, ground
Red pepper flakes, dried
Oregano, dried
Paprika, dried

Number of Servings: 5
US Standard
1 pound
1 teaspoon
teaspoon
2/3 teaspoon
teaspoon

Method of Preparation:
38. Gather all equipment and ingredients.
39. If the edamame is frozen or pre-cooked thaw, or reheat it per
instructions on the bag. If it is packaged rinse it well to remove any
residual salt, dry well.
40. If the edamame is fresh bring a large pot of water to a boil. Add the
edamame and cook stirring occasionally 3 to 5 minutes or until
edamame is bright green. Drain and dry well.
41. Mix the chili powder, red pepper flakes and paprika. Heat a small
saucepan over medium heat. Add the spice mix to the sauce pan.
42. Cook the spice mixture over medium heat stirring occasionally
until hot and aromatic. Add the oregano to the mixture and then mix
well with edamame.

Chefs Notes: Both fresh and frozen work for this recipe, use whatever
is the most convenient. For a more advanced method try grinding your
own chili powder or red pepper flakes.

Tips for Leftover Edamame

1. Make a soy bean dip.
Squeeze the soy beans out of the edamame. Add some roasted garlic,
tahini or miso paste, onions, lemon juice and some greens such as
parsley or cilantro. Serve with some pita chips, potato chips or fresh
vegetables.
2. Make a soy bean salad.
Gently squeeze the soy beans out of the edamame. Add some corn,
cotija cheese, tomatoes, peppers, onions and some chili spices such as
cumin, chili powder, cayenne pepper, lime juice and have a Mexican soy
bean salad.
Health Benefits
Edamame is a pod of young
soybeans that are picked prior to
full maturation to ensure a softer
texture when eating. They are a
rich source of plant protein,
providing about 17g per 1 cup
serving and fiber, providing 8g per
serving. They are rich in Vitamins
C and E which contribute to
improved immune health and
healthy skin. They are also a good
source of Vitamin B6, folate, thiamin, niacin and riboflavin.

Sauted Balsamic Brussels Sprouts

Yield: 1 pound

Serving Size: 4 ounces

Ingredients:
Brussels sprouts, ends trimmed, shredded
Olive oil
Almonds, blanched, slivered
Black pepper, ground or cracked
Balsamic Vinegar

Number of Servings: 4
US Standard
1 pound
2 Tablespoons
cup
To taste
1 Tablespoon

Method of Preparation:
43. Gather all equipment and ingredients.
44. Shred the Brussels sprouts finely either with a knife or with a
slicing attachment in a food processor.
45. Heat a large saut pan over medium heat, add the olive oil. Add the
Brussels sprouts and almonds, saut them over medium heat stirring
frequently. Add the black pepper to taste or about to a teaspoon
to start.
46. When the Brussels sprouts are bright green and tender add the
balsamic vinegar and briefly cook to reduce to a glaze.
47. Remove from heat and stir to combine.
Chefs Notes: Depending on the thickness of the balsamic vinegar it
may not be necessary to reduce it down. If the balsamic vinegar is
already a syrup consistency only use 1 Tablespoon

Tips for Leftover Brussels Sprouts

1. Use the Brussels sprouts as greens in a salad.
Add some tomatoes, red onions and some grains like farro or quinoa.
Try adding other vegetables such as cucumber, red pepper or garlic.
Make an easy balsamic dressing with 3 parts olive oil to 1 part balsamic
vinegar and enjoy!
2. Use the Brussels sprouts in a wrap.
Add some Brussels sprouts, some protein such as beans, chicken or pork
to a wrap. Add vegetables and maybe an easy balsamic dressing as well.
Try using a spinach or vegetable wrap for additional flavors.
Health Benefits
Brussels sprouts are part of the family of
vegetables known as cruciferous
vegetables. They are a rich source of
vitamin C which improves immunity,
promotes growth and development and
prevents cell damage. Several cruciferous
vegetables contain cancer-fighting agents
known as glucosinolates, but, Brussels
sprouts have the highest levels of
glucosinolates in 1 serving. This
vegetable is also a rich source of plant protein, providing 3g per serving,
in addition to 3g of fiber per serving.

Roasted Butternut Squash

Yield: 4 cups

Serving Size: cup

Ingredients:
Butternut squash, medium sized
Olive oil
Pepper, fresh cracked or ground
Cinnamon, ground

Number of Servings: 8
US Standard
1 each
1 teaspoon
As needed
As needed

Method of Preparation:
48. Gather all equipment and ingredients. Preheat an oven to 325F.
49. Cut the butternut squash in half lengthwise. Cut it in have again
lengthwise so you have quartered slices. Remove any seeds from the
butternut squash.
50. Rub a small amount of olive oil on each slice over the flesh, just
enough to cover it. Sprinkle the black pepper over the squash to
season. As a very small sprinkle of cinnamon over the squash.
51. Bake in the oven at 325F for 40 minutes to an hour depending on
the size of the squash. Check every 10 minutes after 40 minutes. The
squash is done once it is fork tender and brown on the edges.
Chefs Notes: The cooking time will vary from squash to squash
drastically depending on size. Make sure to keep a careful eye on the
squash. It should not be black around the edges, if it starts to blacken
remove the blackened parts.

Tips for Leftover Butternut Squash

1. Make a butternut squash soup.

Mash the extra butternut squash. Heat some low-fat milk or chicken
stock and thicken it with a little bit of roux. Add some butternut squash
and puree it. Try adding some spices, herbs and other vegetables to
make a creamy butternut squash stew or serve it with greens such as pea
shoots.
2. Bake the extra butternut squash into a casserole for dessert.
Add a little cinnamon and nutmeg to the butternut squash. Add it to a
pan with some marshmallows on tops and brown it quickly under a
broiler. Take care to not leave as marshmallows are prone to burning.
Then serve it as a dessert casserole.
Health Benefits
Butternut squash is a member of the
gourd family. It is low in fat and rich
in fiber, providing 3g of fiber per each
1 cup serving. It is rich in vitamin A,
specifically carotenoids, which are
beneficial to eye health and the
immune system. Carotenoids are also
what gives this squash its orange
color. It is also a good source of folate, potassium and Vitamin B6.