Orange-Earl Grey Iced Tea

Adapted from Eating Well's Orange-Earl Grey Iced Tea

Ingredients
6-8 Earl Grey tea bags
Peel of 1 orange, plus orange wedges for garnish
4 c. boiling water
3/4 c. orange juice
1/4 c. sugar
4 c. cold water

Directions
Steep loose tea (or tea bags) and orange peel in boiling water for 3 to 5 minutes.
Strain the tea (or remove tea bags and orange peel) and pour into a large pitcher. Stir in orange juice and sugar until the sugar is dissolved. Add cold water. Refrigerate until chilled, about 2 hours. Serve over ice with orange wedges, if desired.

Ancho-Honey Pork Tenderloin with Cheesy Polenta and Caramelized Onions

Adapted from Eating Well's Ancho-Honey Pork Tenderloin with Cheese Grits and Rachel Ray's Creamy Polenta
8 servings, 4 oz. pork and 1/2 c. polenta each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients
Roast
1/4 c. honey
2 t. lime juice
2 t. reduced-sodium soy sauce
1 t. chipotle chile powder
4 whole sweet onions, slivered
1 pork tenderloin (approx. 2 pounds), trimmed
1/4 t. salt
1 T. extra-virgin olive oil

Polenta
2 t. Chicken Better Than Bullion
1/4 c. dry white wine
1 c. water
1 1/2 c. milk
1 c. quick-cooking polenta
1/4 t. freshly ground pepper
1/2 c. Asiago cheese, grated
pinch of freshly ground nutmeg
1 T. honey (to taste)
1/4 c. parsley, chopped
2 scallions, sliced

Directions
Preheat oven to 425°F.

Whisk honey, lime juice, soy sauce, and chile powder in a small bowl. Set aside.

Sprinkle pork all over with salt. Heat oil in a large ovenproof Dutch oven over medium-high heat.  Add the pork and cook until brown on all sides, 4 to 5 minutes. Add the slivered onions.

Transfer the Dutch oven to the oven and roast for 10 minutes. Remove from the oven and brush with the reserved honey mixture. Return to the oven and roast until an instant-read thermometer inserted into the thickest part registers 145°F, 40 to 50 minutes more. Transfer the pork to a clean cutting board and let rest for 5 minutes.

Meanwhile, bring milk, wine, water, and bullion paste to a boil in a medium saucepan over medium-high heat. Stir in polenta and pepper. Reduce heat to medium-low, cover and cook, stirring occasionally, until thickened, 5 to 7 minutes. Remove from the heat and stir in nutmeg, honey, parsley, and cheese. Cover to keep warm.

Slice the pork. Serve the pork with the polenta, sprinkled with scallions and drizzled with any remaining glaze from the skillet.

Nutrition Facts Servings 8.0 Amount Per Serving calories 481 % Daily Value * Total Fat 15 g 23 % Saturated Fat 6 g 32 % Monounsaturated Fat 3 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 114 mg 38 % Sodium 344 mg 14 % Potassium 317 mg 9 % Total Carbohydrate 45 g 15 % Dietary Fiber 3 g 13 % Sugars 22 g Protein 34 g 69 % Vitamin A 7 % Vitamin C 22 % Calcium 15 % Iron 15 %

Key Lime Pie Whey Protein Smoothie

Adapted from Key Lime Pie Protein Shake

Ingredients
3.5 T. water (or skim milk)
2/3 c. 2% Greek yogurt, plain
2/3 c. frozen pineapple
3.5 T. lime juice (1.75 T. for sweeter)
1.75 t. agave (5.3 t. for sweeter)
1.75 t. vanilla extract
pinch cinnamon
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the pineapple, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. water and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes.  I usually use a banana for an emulsifier, but I don't think it's needed.  I also use the banana to sweeten, so some adjustments to other smoothies might need to be made.

These may seem like odd numbers, but the previous quantities produced 2.5 cups of smoothie, so I've altered it in hopes it will produce only 2 cups.

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 351
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 11 mg	4 %
Sodium 136 mg	6 %
Potassium 361 mg	10 %
Total Carbohydrate 38 g	13 %
Dietary Fiber 2 g	7 %
Sugars 29 g
Protein 38 g	76 %
Vitamin A	6 %
Vitamin C	119 %
Calcium	116 %
Iron	2 %

Mango Lassi Whey Protein Smoothie

Adapted from Mango Lassi Protein Smoothie Recipe

Ingredients
3/4 c. frozen mango chunks
3/4 c. plain 2% Greek yogurt
1/4 c. skim milk
2 T. orange juice concentrate
1/4 t. orange extract
2 t. vanilla extract
Pinch of cardamom
Pinch of cinnamon
1-2 scoops whey protein powder, enough to add 20g protein

Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the mango, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 399
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 2 g	12 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 18 mg	6 %
Sodium 146 mg	6 %
Potassium 626 mg	18 %
Total Carbohydrate 42 g	14 %
Dietary Fiber 5 g	20 %
Sugars 31 g
Protein 41 g	83 %
Vitamin A	27 %
Vitamin C	105 %
Calcium	51 %
Iron	11 %

Apple, Ham, Pecan, Parmesan Salad

Ingredients
Salad Dressing
1/2 c. 2% Greek yogurt
1 T. honey mustard
1 T. lemon juice
1 T. molasses
1 T. dry, spicy, smooth red wine
1/2 T. soy sauce
1 t. sunflower oil
1/8 t. smoked paprika
1/16 t. chipotle powder
1 clove garlic
2 T. minced sweet onion
1 drop fish sauce
1/8 t. thyme
1/4 t. salt
1/4 t. fresh ground black pepper
1 oz. good parmesan cheese

Salad
1 T. butter
1/2 t. sesame oil
1 c. chopped toasted pecans
1/4 c. brown sugar
2 c. uncured ham, sliced in bite size pieces
3 small sweet tart apples, Cripps Pink, Pink Lady, or Honeycrisp, thinly sliced bite-size pieces
1 t. Saigon cinnamon
4.5 c. mixed baby salad greens
1/2 c. sweet onion, finely diced
1 stalk celery, finely diced
2 oz. good parmesan cheese, grated

Directions
Combine dressing ingredients and purée with an immersion blender.  Combine the first seven ingredients (through cinnamon) in a large frying pan heated on medium and sauté until caramelized.  Arrange salad greens, celery, and sweet onion on plates.  Top with ham mixture, cheese, and dressing.

Thai Basil Beef and Lemongrass Rice

Adapted from Half-Baked Harvest's Thai Basil Beef and Lemongrass Rice Bowls

Ingredients

Lemongrass Rice
1 c. uncooked brown jasmine rice
1 c. light coconut milk
1 c. water
1 T. toasted sesame oil
2 T. fresh lemongrass, finely grated with a microplane

Thai Basil Beef
Sauce/Marinade
1-6 hot chili peppers, minced
2 green onions, chopped
1 T. fish sauce
1/2 T. honey
2 T. sesame oil
Juice of 1 lime, plus lime wedges for serving
pinch of black pepper
1/3 cup + 2 tablespoons reduced sodium soy sauce, divided
1/4 c. Trader Joe's Thai "Dry" Chili Paste
1-2 T. very hot crushed red pepper flakes
1/4 c. dry red wine (or white with chicken)
2 T. balsamic vinegar
1 lb. thinly sliced lean beef (or chicken or pork)

Stir Fry
1 med. sweet onion, thinly sliced
4 large carrots, thinly sliced
2 bell peppers, 1 yellow, 1 red, thinly sliced
4 cloves garlic, minced or grated
2 t. fresh ginger, grated
2 c. fresh basil leaves, julienned, plus extra for serving
Toasted sesame seeds + chopped roasted peanuts or cashews, for serving

Directions

Lemongrass Rice

Add the coconut milk and water to a medium size pot. Bring to a low boil and then add the rice, sesame oil and lemongrass. Stir to combine, then place the lid on the pot and cook according to package directions. Remove the lid and fluff the rice with a fork and stir in 1-2 tablespoons chopped nuts if desired.

Thai Basil Beef 

While the rice is cooking, prepare the beef. Add everything through the beef to a medium bowl. Toss well and set aside.

Heat a large wok or heavy bottomed skillet over medium heat. Add the oil and once hot, add the onion, carrots, and bell peppers.  Sauté until beginning to soften.  Add the garlic and ginger.  Cook 15-30 seconds.  Set vegetables aside in a covered bowl to keep warm.  Drain the beef, reserving the liquid, then add the beef to the wok.  Let sear 1-2 minutes until color changes begin to appear on the sides of the pieces of meat.  Turn meat over and sear a minute more.  Add the sauce.  Bring the mixture to a simmer and cook until the sauce coats the beef, about 3-5 minutes.  Toss in the basil and stir.  Remove from the heat.

Divide the rice, top with vegetables and beef.  Garnish with chopped nuts, fresh basil and toasted sesame seeds. EAT! 

Broccoli-Cheddar-Chicken Chowder

Adapted from Eating Well's Broccoli-Cheddar-Chicken Chowder

Ingredients

3 T. extra-virgin olive oil
2 c. diced onion, 1 whole med.
2 c. diced celery, 6 sm. stalks
1 c. thinly sliced carrots
1/2 c. all-purpose flour
1 t. dry mustard
1/4 t. salt
1/4 t. ground pepper
1/8 t. chipotle powder
1/8 t. paprika
5 c. water
1 c. dry white wine
6 t. Chicken Better Than Bullion
1 bay leaf
1 c. whole milk
6 c. chopped broccoli florets, 2 sm. heads
3 c. diced Yukon Gold potatoes
1 lb. boneless skinless chicken breasts, cut into bite-size pieces
1 c. shredded vintage extra-sharp Cheddar cheese, plus more for garnish
Finely diced red onion for garnish

Directions
Heat oil in a large pot over medium heat. Add onion, carrots, and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes. Sprinkle flour, dry mustard, chipotle, paprika, salt, and pepper over the vegetables and cook, stirring, for 1 minute more. Add water, wine, bullion paste, and milk; bring to a gentle boil, stirring constantly.
Stir in broccoli and potatoes and bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.
Add chicken and 1 cup Cheddar and cook, stirring frequently, until cooked through, 4 to 6 minutes. Serve topped with a little more Cheddar and red onion, if desired. 

Nutrition
Servings 8.0                      16 oz.

Amount Per Serving
calories 367
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 5 g	23 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 51 mg	17 %
Sodium 918 mg	38 %
Potassium 822 mg	23 %
Total Carbohydrate 34 g	11 %
Dietary Fiber 7 g	28 %
Sugars 8 g
Protein 21 g	42 %
Vitamin A	84 %
Vitamin C	138 %
Calcium	23 %
Iron	11 %

  

 

Two-Pea Soup

Adapted from Better Homes & Gardens' Two-Pea Soup

Ingredients
1 large onion, finely diced
4 medium carrots, sliced in thick coins
2 stalks celery, finely diced
3 cloves garlic, minced
1 T. olive oil
1 c. dry French Green lentils, rinsed and drained
2 lbs. meaty smoked pork hocks or remainder of ham
1 c. dry white wine
5 c. water
6 T. Chicken Better Than Bullion
1/4 t. fresh ground black pepper
1 bay leaf
16 oz. frozen petite green peas
1/3 c. packed fresh Italian (flat-leaf) parsley leaves
2 T. fresh lemon juice  

Directions for Pressure Cooker
Heat a large pressure cooker on medium-high, add the olive oil, and sauté the vegetables. Add the lentils, ham, water, wine, bullion paste, and spices. Seal and cook according to pressure cooker instructions for French green lentils. Stir in lemon juice and frozen peas.  Garnish with parsley.

Nutrition
Servings 6.0

Amount Per Serving
calories 340
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 1 g	7 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 13 mg	4 %
Sodium 906 mg	38 %
Potassium 129 mg	4 %
Total Carbohydrate 43 g	14 %
Dietary Fiber 16 g	64 %
Sugars 11 g
Protein 17 g	35 %
Vitamin A	158 %
Vitamin C	47 %
Calcium	7 %
Iron	20 %

 

Orange Chicken

Adapted from The Iron You's 15-Minute Chinese Orange Chicken

Ingredients
2 c. brown jasmine rice
1 T. butter
Enough water, according to package directions

2 lbs. boneless, skinless chicken breast, cut in 1/8" thick strips
2 T. corn starch
3 T. orange juice concentrate
1/2 c. rice wine vinegar
1/2 c. raw sugar
2 1/2 T. low sodium or wheat free soy sauce
1/4 t. powdered lemon peel
1/8 t. orange extract
1 T. very hot red pepper flakes
1 T. extra virgin olive oil

2-4 T. sunflower oil, divided
1/2 extra large sweet onion, sliced thinly longitudinally and cut in half latitudinally
4 large carrots, cut into coins
2 small celery stalks, finely diced
2 large orange or yellow bell peppers, sliced thinly longitudinally and cut in half latitudinally
2 green onions, sliced diagonally, ~3/8" long

Directions
Bring water to a boil with butter.  Rinse and drain rice, add to the pot and cook according to directions.

Combine the chicken with the next eight ingredients to marinate at least 30 minutes.

Heat 1-2 T. sunflower oil in a hot wok until water droplets sizzle.  Add onions, carrots, celery, bell pepper, and green onion in order, allowing some cooking with each step.  Remove sauteed vegetables to a dish.  Heat 1-2 T. sunflower oil in a hot wok until water droplets sizzle.  Drain chicken, reserving the marinade for sauce later.  Saute until white begins to show up the sides, and flip.  Saute until almost cooked through.  Add sauce and simmer until thickened.  Add veggies and combine.  Serve over rice.

Nutrition
Servings 8.0

Amount Per Serving
calories 481
% Daily Value *
Total Fat 12 g	19 %
Saturated Fat 3 g	14 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 60 mg	20 %
Sodium 804 mg	33 %
Potassium 587 mg	17 %
Total Carbohydrate 66 g	22 %
Dietary Fiber 5 g	18 %
Sugars 26 g
Protein 29 g	59 %
Vitamin A	219 %
Vitamin C	91 %
Calcium	4 %
Iron	11 %

Piña Colada Smoothie

Ingredients
3/4 c. 2% Greek yogurt
1/4 c. orange juice
1 t. chia seeds
1/2 t. vanilla extract
1/2 c. frozen pineapple
1 small banana

Blend and enjoy!

DIY Smoothie Pack Directions
Blend the first four ingredients and freeze them in silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + chunked banana in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. water and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.