Recipes from our Experts

Gingery Broccoli Beef

Gingery Broccoli and Beef

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Servings 4 people

Ingredients
  

  • 2 tablespoons Olive Oil
  • 2 Cloves Garlic – Minced
  • 1 pound Petite Sirloin or Filet steak – Cut into thin strips
  • 2 tablespoons Fresh Lemon Juice
  • 2 teaspoons Fresh Grated Ginger
  • 2 teaspoons Freshly Ground Black Pepper
  • 1/2 teaspoons Red Pepper Flakes
  • 1/2 cup Low Sodium Chicken Broth
  • 2 cups Broccoli Florets
  • 1 Green Onion – Finely sliced
  • 2 tablespoons Low Sodium Soy Sauce – Optional

Instructions
 

  • Heat the 1/2 TBL olive oil and garlic in a large skillet over medium-high heat.
  • Add the sliced beef and 1/4 tsp sea salt, and brown. Remove beef from pan to a side dish, and get rid of excess juice left in pan.
  • In a small bowl mix lemon juice, grated ginger, freshly ground black pepper and red pepper flakes with 1/4 cup broth. (May use some low sodium soy sauce for a more Asian dish).
  • Heat pan again over medium heat. Add 1 tsp olive oil when pan is hot.
  • Add broccoli to the pan. Pour liquid ingredients on top and toss to coat.
  • Cook over medium heat until broccoli is tender.
  • Return the beef to the pan and add the green onions. Add the extra chicken broth if preferred.
  • Stir beef in until it's coated with sauce, and let simmer for a few minutes until beef warmed through.
  • Serve and enjoy.
Crispy Salmon

Crispy Salmon or Chicken with Herb Salad

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Servings 3 people

Ingredients
  

  • 2 – 8oz Chicken or Salmon filets
  • 1 Fresh Lemon – cut into wedges
  • 1 cup Arugula leaves
  • 1 cup Baby Spinach leaves
  • 1 cup Flat leaf Parsley
  • 1 cup Cilantro leaves
  • 1 cup Small Basil leaves
  • ½ cup Fresh Mint leaves
  • 2 tablespoon Olive Oil
  • 1 tablespoon Fresh Lemon Juice
  • ½ tablespoon Sea Salt – divided
  • ½ tablespoon Freshly Ground Black Pepper – divided
  • 1 Cooking Spray

Instructions
 

  • Combine the arugula, parsley, cilantro, basil and mint in a large bowl. Cover and refrigerate.
  • Combine the olive oil, juice, 1/4 teaspoon salt, 1/4 teaspoon pepper and garlic. Whisk to combine.
  • Heat a large cast-iron skillet (fish) or regular skillet over medium-high heat. Coat the pan with cooking spray.
  • Sprinkle the filets with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
  • Place fillets, skin side down, in pan and cook for 5 minutes.
  • Turn fillets over and cook for another 2 minutes or until done.
  • Add the arugula mixture to plates.
  • Top with a fillet and drizzle with the lemon juice mixture. Serve with lemon wedges.
Chicken Tarragon

Chicken with Tarragon

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Servings 2 people

Ingredients
  

  • 2 4-6 Oz Boneless and skinless chicken breasts
  • 2 tablespoons Fresh lemon juice
  • 2 teaspoons Garlic
  • 2 teaspoons Onion powder
  • 1 tablespoon Dried tarragon
  • 2 tablespoons Olive oil

Instructions
 

  • Place all ingredients in a plastic bag, tie off and shake until the chicken is completely covered in the seasonings and oil.
  • Remove the chicken from the bag and place it on the grill. Cook until it reaches about 165 degrees F with a meat thermometer.
  • Serve with your favorite vegetables.
Italian Shrimp

Italian Shrimp

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Servings 4 people

Ingredients
  

  • 1/4 cup Olive oil
  • 1/2 cup Walden Farms Italian Dressing
  • 6 Medium cloves of garlic – Minced
  • 1 teaspoon Hot pepper sauce
  • 1/4 cup Low sodium soy sauce
  • 8 Bay leaves
  • 2 teaspoons Paprika
  • 1 teaspoon Ground oregano
  • 1 teaspoon Ground rosemary
  • 1 teaspoon Ground thyme
  • 1 teaspoon Fresh ground black pepper
  • 1 teaspoon Natural sea salt
  • 2 pounds Shrimp – Raw unpeeled

Instructions
 

  • In a large heavy skillet, mix the oil, Italian dressing, garlic, hot pepper sauce, soy sauce, bay leaves, paprika, oregano, rosemary, thyme, pepper, and salt.
  • Cook over medium heat until the sauce begins to boil.
  • Add the shrimp, and cook approximately for 10 minutes
  • Add the wine, and cook another 5-7 minutes, or until the shrimp are done.
  • Serve the shrimp with the sauce.
Baked Salmon

Baked Salmon

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Servings 2 people

Ingredients
  

  • 2 – 4-6oz Salmon filets
  • 1 Garlic cloves
  • 2 tablespoon Olive oil
  • ½ teaspoon Dried basil
  • ½ teaspoon Natural sea salt
  • ½ teaspoon Ground black pepper
  • ½ tablespoon Fresh lemon juice
  • ½ tablespoon fresh parsley – chopped

Instructions
 

  • In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley.
  • Place salmon fillets in a medium glass baking dish, and cover with the marinade.
  • Marinate in the refrigerator about 1 hour, turning occasionally.
  • Preheat oven to 375 degrees F (190 degrees C).
  • Place fillets in aluminum foil, cover with marinade, and seal.
  • Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

Cod with Asparagus

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Servings 4 people

Ingredients
  

  • 16 ounces Cod or other fish filet
  • Asparagus – Trim ends
  • 2 Spring Onions – Sliced up to green part
  • 2 tablespoons Basil – Cut into chiffonade
  • 1 teaspoon Minced Garlic
  • 1.5 teaspoons Ginger – Minced or sliced
  • 2 tablespoons Low Sodium Soy Sauce
  • 2 teaspoons Olive Oil
  • 1 teaspoon Cracked Black Pepper
  • Parchment Paper

Instructions
 

  • Preheat the oven to 425°F. Set two large pieces of parchment paper on a baking tray.
  • Cut fish into 2 portions. Set a piece of cod onto each piece of paper. Place half of the asparagus right on top of each piece of fish. Do the same with the Spring onions.
  • Top each piece with equal amounts of basil, garlic, ginger, soy sauce, and olive oil. Crack some black pepper if you like.
  • Close up the parchment paper to make two little packages.
  • Bake in the oven for 15 minutes or until fish is cooked through and asparagus is tender (but not overcooked!).
  • Transfer your fish and some of the sauce to a plate and toss the parchment paper in the garbage. Serve and enjoy.
Zucchini Latkes

Zucchini Latkes

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Servings 2 people

Ingredients
  

  • 2 Zucchini
  • 4 Whole Eggs
  • 2 teaspoons Minced Garlic
  • 2 pinches Sea Salt
  • 2 pinches Ground Black Pepper
  • 2 pinches Cayenne – Optional
  • 2 pinches Cinnamon – Optional

Instructions
 

  • Grate the zucchini.
  • You can use a food processor, and pulse it until they are the right size. Go easy to keep a rough texture.
  • Mix in the eggs, garlic, salt, pepper and cayenne.
  • Turn on frying pan to medium heat. Add oil.
  • Add small pancake sized amounts onto the pan and let it sit for about 45 seconds and check to see if it browns, flip.
Roasted Mushrooms

Roasted Spiced Mushrooms

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Servings 4 people

Ingredients
  

  • 1 pound King Oyster Mushrooms – Substitute your favorite
  • 1/2 Juice of 1/2 Lemon
  • Cooking Spray
  • 1 teaspoon Your favorite spices to taste

Instructions
 

  • Preheat oven to 400 degrees and chop mushrooms to uniform size.
  • Line a baking sheet with foil
  • Toss mushroom pieces with cooking spray and seasonings
  • Lay out on baking sheet and roast for 15 minutes then flip, roast for another 10 minutes until tender.
  • Squeeze half of a lemon over mushrooms and serve.
Brussel Sprouts

Lemon Garlic Brussel Sprouts

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Servings 4 people

Ingredients
  

  • 2 pounds Brussels Sprouts
  • 1 tablespoon Olive oil
  • 5 Cloves Garlic – Minced
  • 1 Zest and juice of 1 Lemon
  • 4 pinches Sea Salt
  • 4 pinches Freshly Ground Black Pepper

Instructions
 

  • Clean the Brussels sprouts by trimming off the ends and peeling the outer layer of the sprout off. Cut each one in half.
  • Heat the oil in a large skillet over medium high heat.
  • Once heated, add the halved Brussels sprouts to the pan and sauté for about 7-8 minutes on each side until the outer part is a caramelized brown and the inside is soft and fully cooked.
  • Add the garlic half way through the cooking.
  • Reduce the heat to low and add the lemon zest, juice, salt and pepper.
  • Stir to combine and taste. Adjust seasoning if needed.
Potato Salad

“Not” Potato Salad

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Servings 4 people

Ingredients
  

  • 1 head Cauliflower
  • 2 Stalks celery – Diced
  • 1/4 Yellow onion – Finely chopped
  • 1 tablespoon Fresh Parsley – Finely chopped
  • 2 Hard Boiled Eggs – Diced
  • 2 tablespoons Walden Amazing Mayo
  • 2 tablespoons Dijon Mustard
  • 1/2 teaspoon Sea Salt

Instructions
 

  • Add 1″ of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
  • Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger "cauliflower" smell, and a mushy texture).
  • Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
  • Add celery, onion, parsley, and egg.
  • Stir in mayonnaise, Dijon mustard, and sea salt (if desired).
  • Serve immediately or store in refrigerator.
Mashed Potatoes

“Faux” Mashed Potatoes

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Servings 4 people

Ingredients
  

  • 1 Head Fresh cauliflower
  • 1 teaspoon Onion powder – To taste
  • 1 teaspoon Garlic powder
  • 1 teaspoon Sea salt – To taste
  • 1 packet THWN Mushroom or Chicken Soup – 1/2 to 1 packet

Instructions
 

  • Boil or steam the cauliflower until it is very, very soft.
  • Drain the water.
  • Add the seasonings and ½ of any of the soup mixes, or more, to taste.
  • Mash well and serve steaming hot.
  • You want gravy, use the mushroom soup. It will make wonderful gravy for your mashed cauliflower and over your turkey. You won't feel deprived.
Cauliflower Tortillas

Cauliflower Tortillas

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Servings 2 people

Ingredients
  

  • 1 Head of Cauliflower Medium size
  • 3-4 Eggs
  • 1 pinch Sea Salt/Black Pepper To taste

Instructions
 

  • Preheat oven to 375 degrees
  • Use a food processor, blender, or hand grater to grate the cauliflower into a crumb-like texture
  • Microwave the cauliflower for 5 minutes, stirring a little halfway through. [If you don't want to use a microwave for Step 3]
  • Move the grated cauliflower to a pan and add 1/4 cup of water. Cover the pan and steam over medium-high heat for about 8-10 minutes. Just make sure to stir half-way through to avoid the cauliflower from burning.
  • Keep in mind that you will have a bit more water to squeeze out. Place the now-cooked cauliflower in a kitchen towel, that is on top of a sieve, on a bowl. Make sure to drain as much excess water as possible. There is surprisingly A LOT of water in cauliflower.
  • Mix the drained cauliflower and eggs until smooth.
  • Place the mixture on a baking sheet into circles at about 1/4" thick.
  • Bake for 10 minutes then Flip
  • Bake for another 5-7 minutes. This is important to dry out the tortilla.
  • Move the tortillas to cooling rack to cool, so the bottom does not become soggy.
  • Eat with greens, grilled chicken, steak strips or another protein of your choice.
Lemon Pepper Marinade

Lemon Pepper Marinade

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Servings 2 people

Ingredients
  

  • 4 tablespoons Fresh lemon juice
  • 3 tablespoons Chicken broth low sodium
  • 1 pinch Sea salt and pepper
  • 1 pinch Stevia – To taste
  • 1 tablespoon Olive oil or grape seed oil

Instructions
 

  • Mix ingredients together.
  • Marinate protein for 20 or more minutes.
Cucumber Vinaigrette

Cucumber Vinaigrette Dressing

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Servings 4 people

Ingredients
  

  • 1 Medium peeled cucumber (sliced)
  • 1 tablespoon Olive Oil
  • 2 teaspoons Minced or chopped garlic
  • 1 teaspoon Oregano
  • 1 teaspoon Basil
  • 1/4 teaspoon Fresh Ground Pepper
  • 1/4 cup White Vinegar

Instructions
 

  • Place all ingredients in a blender and process until liquefied.
  • Use as salad dressing or as a dip for raw vegetables.
Mango Chutney

Rhubarb-Mango Chutney

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Servings 4 people

Ingredients
  

  • 1 THWN Aloha Mango Shake Bottle
  • 1 bag Frozen Rhubarb
  • 2 tablespoons Lime Juice
  • 1/2 teaspoon Cinnamon or Allspice

Instructions
 

  • Preheat oven to 400 degrees.
  • Spread out rhubarb in a baking dish. Pour prepared Mango drink over and add lime juice and cinnamon (use less juice as desired).
  • Bake for 15 minutes covered with foil.
  • Transfer the mixture to a food processor and slightly blend so it's still a little chunky.
  • Top over a piece of fish or chicken!
Popsicles

THWN Popsicles

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Servings 2 people

Ingredients
  

  • 2 packets THWN pudding of your choice
  • 1 cup Water
  • 1 cup Ice

Instructions
 

  • Mix 2 packets of your favorite pudding or drink mix
  • Blend with water and ice.
  • Pour into ice cube tray or popsicle mold
  • Freeze and enjoy
Baked Souffle

Baked Pudding Souffle

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Servings 1 person

Ingredients
  

  • 1 packet THWN pudding – Any flavor
  • 2 Egg whites
  • 1 ounce Water
  • 1 packet Stevia / splenda
  • 1 Small capful of vanilla

Instructions
 

  • Blend all above ingredients
  • Pour into small baking dish sprayed with non-stick zero calorie cooking spray
  • Bake at *350 for 30 minutes, depends on your oven.
Mock Apples

“Mock” Cinnamon Baked Apples

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Servings 2 people

Ingredients
  

  • 2 Zucchini
  • 2 tablespoons Walden farms apple butter
  • 1/4 teaspoon Allspice
  • 1/2 tablespoon Fresh lemon juice
  • 1/8 teaspoon cinnamon

Instructions
 

  • Peel zucchini, cut it lengthwise then crosswise into 'apple slices'. Seed if needed on larger zucchinis.
  • Put in a bowl and drizzle with a tablespoon of fresh lemon juice.
  • Stir in 4 tablespoons of Walden Farms Apple Butter, and a teaspoon allspice.
  • Mix with hands and spread out into a glass dish, sprinkle with cinnamon.
  • You will bake in oven at 350* for up to 30 minutes or until 'apples' are at desired tenderness.
  • Sprinkle with a quarter teaspoon of cinnamon when done baking if desired. You might want to let it sit a bit to let the juices thicken. Enjoy!!