Read 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! Online

Authors: Ruth Lacey

Tags: #Cookbooks; Food & Wine, #Special Diet, #Allergies, #Paleo, #Health; Fitness & Dieting, #Diets & Weight Loss, #Food Counters, #Food Allergies

30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! (8 page)

BOOK: 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today!
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Shrimp and Snow Pea Stir Fry

 

Serves: 2

 

Ingredients:

2 cups snow peas

½ tsp sea salt

8-10 shrimps, jumbo, deveined and peeled

½ tsp white pepper

1tbs garlic cloves, minced

½ tsp natural soy lite, no additives

1tbs extra virgin olive oil

½ cup water

 

Instructions:

Add the wok to the stove and heat with the oil.

Once hot fry the garlic for 30 seconds, then add the shrimp cooking either side for 2-3

minutes.

Drop in the snow peas and mix for 30 seconds while cooking.

Add the seasoning with the soy for a further 30 seconds.

Turn the heat down and simmer for 3 minutes, again while stirring.

Pour in the water and cook a further 5 minutes.

When the snow peas are done, dish up.

Cauliflower Risotto

 

Serves: 2

 

Ingredients:

2 cups baby spinach, chopped

½ head cauliflower, chopped to rice looking

½ cup natural vegetable broth

16oz white beans, cooked, washed and strained

1tbs capers

3 garlic cloves, minced

1 shallot, diced

½ tsp fresh thyme

1tbs capers

2tbs sundried tomatoes

1tbs extra virgin olive oil

Pine nus, toasted for garnish

 

Instructions:

Heat the  oil in a pan.

Once hot drop in the thyme and garlic, fry for 2-3 minutes.

Now add the broth and half of the beans and cook for 4-6 minutes.

Place the contents when ready in a blender and pulse until creamy, or you can use an immersion blender in the pan.
 

When ready put back into the pan, and stir in the cauliflower, the rest of the beans, spinach, and tomatoes.

Place a lid on and cook for a further 5minutes.

Drop in the capers and dish up, sprinkle with pine nuts and enjoy. 

 

 

Cornish Hens with Maple Sage and Roast Apples

 

Serves: 4

 

Ingredients:

3tbs natural maple syrup

½ shallot, diced

2tbs ghee

1 cup pure apple cider

¼ cup fresh sage

2 Cornish hens

1 ½ tsp sea salt

½ tsp ground black pepper

4 apples, prepped and cut into 4

 

Instructions:

Blend together the cider, shallot, syrup and sage, in a pan and reduce down to ½ cup over a medium heat, for 15 minutes.

While this is cooking, heat the stove to 42
5
F.

Smear halve of the ghee over the hens and dust inside and out with the seasoning.

Using kitchen twine, tie the legs together and sit in a baking tray.

Spread the apples around the outside, and sprinkle the rest of the ghee over.

Season again and place in the oven for ½ hour.

Now brush with the glaze and keep roasting, coating with the glaze every 5-8 minutes.

Once the juices are clear the hens are cooked, you can check with a thermometer, reading 16
5
F, take and cool for 10 minutes.

Cut into 2, giving you 4 halves of chicken.

Dish up and enjoy.

Lamb with Apricots

 

Serves: 6-8

 

Ingredients:

1 boneless leg of lamb, excess fat removed

3 onions, halved and sliced

2 tsp extra virgin olive oil

1 tsp sea salt

1 ½ cups beef broth

¾ tsp ground black pepper

1 ¼ cups red wine

1/3 cup apricots sliced

 

Instructions:

Add the oil to a Dutch oven and heat.

Dust the lamb with seasoning and seal all over in the Dutch oven.

Once done remove and place on a platter.

Now add the onions and fry for 7-8 minutes, then pour in the wine and let down by half.

When ready put in the broth and stir, then add the lamb, put on the lid and cook for 2 hours.

Next add the apricots and flip over the lamb, cook for another 1 hour.

Once done take out and put on a platter, and keep warm.

Reduce the sauce and correct the seasoning, down to 2 ½ cups.

Cut and plate the lamb, ladle over the sauce and dish up.

Chicken and Artichokes with Farro

 

Serves: 6

 

Ingredients:

1 ¾ tsp sea salt

1 whole chicken, divided into 8

8 garlic cloves, sliced in 2

2 tsp extra virgin olive oil

¾ cup white wine

4 artichokes

3tbs fresh dill, chopped

1 ¼ cups farro

 

Instructions:

Heat the stove to 32
5
F.

Dust the chicken with seasoning and heat a skillet with oil.

Once hot seal the chicken all over until golden.

Lay the pieces in a baking tray.

Now remove the fat from the pan and fry the garlic for 2-3 minutes before adding the wine.

Swill around to release the goodness from the pan and put over the chicken.

Next remove the top 2/3 of the artichoke, and take off any tough outer leaves from the base.

Now you should have nice yellow-green tender leaves, take a teaspoon and remove the small leaves and hairy ones from the middle, leaving you with the heart.

Cut into 4, lay them around the chicken.

Foil wrap the tray and cook for 45 minutes.

While this is cooking boil 2 cups of salted water and cook the farro for 30-40 minutes.

Once done place on the platters and lay the chicken on top.

Dust with dill and dish up.

Whole Wheat Pasta with Tuna

 

Serves: 4

 

Ingredients:

3/4lb whole wheat penne pasta

4 large tomatoes, seeded and chopped

Season to taste

½ cup parsley, chopped

1 cup yellow onion, diced

Lime or lemon wedges for serving

1 can water packed tongol tuna, strained

 

Instructions:

Boil a pot of salted water and cook the pasta as per directions, then strain and keep warm.

Add oil to a frying pan and heat.

Once hot drop in the onions, parsley, and tomatoes, cook for 4-5 minutes.

Now mix in the tuna with the pasta and mix together with seasoning.

Place in the serving dishes and garnish with the lime or lemon.

Dish up.

BOOK: 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today!
3.27Mb size Format: txt, pdf, ePub
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