Recipes from our experts
Eat Healthy, Eat Happy!
Crispy Salmon or Chicken with Herb Salad
For 2-3 people
Ingredients
• 2, 8 oz. 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
• 1/2 cup Fresh Mint leaves
• 2 tablespoons Olive Oil
• 1 tablespoon Fresh Lemon Juice
• 1/2 teaspoon Sea Salt (divided)
• 1/2 teaspoon Freshly Ground Black Pepper (divided)
• 1 Cooking Spray
Crispy Salmon or Chicken with Herb Salad Directions
1. Combine the arugula, parsley, cilantro, basil and mint in a large bowl. Cover and refrigerate.
2. Combine the olive oil, juice, 1/4 teaspoon salt, 1/4 teaspoon pepper and garlic. Whisk to combine.
3. Heat a large cast-iron skillet (fish) or regular skillet over medium-high heat. Coat the pan with cooking spray.
4. Sprinkle the filets with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
5. Place fillets, skin side down, in pan and cook for 5 minutes.
6. Turn fillets over and cook for another 2 minutes or until done.
7. Add the arugula mixture to plates. Top with a fillet and drizzle with the lemon juice mixture. Serve with lemon wedges.
Baked Salmon
For 2 people
Ingredients
• 1 garlic cloves
• 2 tablespoon(s) olive oil
• 1/2 teaspoon(s) dried basil
• 1/2 teaspoon(s) natural sea salt
• 1/2 teaspoon(s) ground black pepper
• 1/2 tablespoon(s) fresh lemon juice
• 1/2 tablespoon(s) fresh parsley, chopped
• Two 4-6 oz Salmon filets
Baked Salmon Directions
1.
In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley.
2.
Place salmon fillets in a medium glass baking dish, and cover with the marinade.
3.
Marinate in the refrigerator about 1 hour, turning occasionally.
4.
Preheat oven to 375 degrees F (190 degrees C).
5.
Place fillets in aluminum foil, cover with marinade, and seal.
6.
Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.
Cauliflower Tortillas
For 2 people
Ingredients
• 1 Medium Head of Cauliflower
• 3 Eggs or 4 Egg Whites
• 1 pinch Sea Salt/Black Pepper (to taste)
Cauliflower Tortillas Directions
1. Preheat oven to 375 degrees.
2. Use a food processor, blender, or hand grater to grate the cauliflower into a crumb-like texture.
3. Microwave the cauliflower for 5 minutes, stirring a little halfway through. [If you don't want to use a microwave for Step 3]
4. 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.
5. 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.
6. Mix the drained cauliflower and eggs until smooth.
7. Place the mixture on a baking sheet into circles at about 1/4" thick.
8. Bake for 10 minutes. Flip. Bake for another 5-7 minutes. This is important to dry out the tortilla.
9. Move the tortillas to cooling rack to cool, so the bottom does not become soggy.
10. Eat with greens, grilled chicken, steak strips or another protein of your choice.
Gingery Broccoli and Beef
For 4 people
Ingredients
• 2 tablespoon(s) Olive Oil
• 2 Cloves Garlic (minced)
• 1 pound(s) Petite Sirloin or Filet steak (cut into thin strips)
• 2 tablespoon(s) Fresh Lemon Juice
• 2 teaspoon(s) Fresh Grated Ginger
• 2 teaspoon(s) Freshly Ground Black Pepper
• 1/2 teaspoon(s) Red Pepper Flakes
• 1/2 cup(s) Low Sodium Chicken Broth
• 2 cup(s) Broccoli Florets
• 1 Green Onion (finely sliced)
• 2 tablespoon(s) Low Sodium Soy Sauce (optional)
Gingery Broccoli and Beef Directions
1. Heat the 1/2 TBL olive oil and garlic in a large skillet over medium-high heat.
2. 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.
3. 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).
4. Heat pan again over medium heat. Add 1 tsp olive oil when pan is hot.
5. Add broccoli to the pan. Pour liquid ingredients on top and toss to coat.
6. Cook over medium heat until broccoli is tender.
7. Return the beef to the pan and add the green onions. Add the extra chicken broth if preferred.
8. Stir beef in until it's coated with sauce, and let simmer for a few minutes until beef warmed through. Serve and enjoy.
Lemon Garlic Brussel Sprouts
For 4 people
Ingredients
• 2 pounds Brussels Sprouts
• 1 tablespoon Olive Oil
• 5 Cloves Garlic (minced)
• Zest and juice of 1 Lemon
• 4 pinches Sea Salt
• 4 pinches Freshly Ground Black Pepper
Lemon Garlic Brussels Sprouts Directions
1. Clean the Brussels sprouts by trimming off the ends and peeling the outer layer of the sprout off. Cut each one in half.
2. Heat the oil in a large skillet over medium high heat.
3. 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.
4. Add the garlic half way through the cooking.
5. Reduce the heat to low and add the lemon zest, juice, salt and pepper.
6. Stir to combine and taste. Adjust seasoning if needed.
Rhubarb-Mango Chutney
For 4 people
Ingredients
• 1 THWN Aloha Mango Shake Bottle
• 1 Bag Frozen Rhubarb
• 2 tablespoons Lime Juice
• 1/2 teaspoon Cinnamon or Allspice
Rhubarb-Mango Chutney Directions
1. Preheat oven to 400 degrees.
2. Spread out rhubarb in a baking dish. Pour prepared Mango drink over and add lime juice and cinnamon (use less juice as desired).
3. Bake for 15 minutes covered with foil.
4. Transfer the mixture to a food processor and slightly blend so it's still a little chunky.
5. Top over a piece of fish or chicken!
Roasted Spiced Mushrooms
For 4 people
Ingredients
• 1 pound King Oyster Mushrooms (substitute your favorite)
• Juice of 1/2 Lemon
• Cooking Spray
• 1 tsp of your favorite spices to taste
Roasted Spiced Mushrooms Directions
1. Preheat oven to 400 degrees and chop mushrooms to uniform size
2. Line a baking sheet with foil
3. Toss mushroom pieces with cooking spray and seasonings
4. Lay out on baking sheet and roast for 15 minutes then flip, roast for another 10 minutes until tender.
5. Squeeze half of a lemon over mushrooms and serve.
Zucchini Latkes
For 2 people
Ingredients
• 2 Zucchini
• 4 Whole Eggs
• 2 teaspoon(s) Minced Garlic
• 2 pinches Sea Salt
• 2 pinches Ground Black Pepper
• 2 pinches Cayenne (optional)
• 2 pinches Cinnamon (optional)
Zucchini Latkes Directions
1. Grate the zucchini.
2. You can use a food processer, and pulse it until they are the right size. Go easy to keep a rough texture.
3. Mix in the eggs, garlic, salt, pepper and cayenne.
4. Turn on frying pan to medium heat. Add oil.
5. Add small pancake sized amounts onto the pan and let it sit for about 45 seconds and check to see if it browns, flip.
"Mock" Cinnamon Baked Apples
For 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
"Mock" Cinnamon Baked Apples Directions
1. Peel zucchini, cut it lengthwise then crosswise into 'apple slices'. Seed if needed on larger zucchinis.
2. Put in a bowl and drizzle with a tablespoon of fresh lemon juice.
3. Stir in 4 tablespoons of Walden Farms Apple Butter, and a teaspoon allspice.
4. Mix with hands and spread out into a glass dish, sprinkle with cinnamon.
5. You will bake in oven at 350* for up to 30 minutes or until 'apples' are at desired tenderness.
6. 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!!
Baked Pudding Souffle
For 1 person
Ingredients
• 1 packet of any THWN pudding
• 2 egg whites
• 1 oz. water
• 1 packet of stevia/ splenda
• 1 small capful of vanilla
Baked Pudding Soufflé Directions
1. 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.
THWN Popsicles
For 2 people
Ingredients
• 2 Packets THWN pudding of your choice
• 1 cup Water
• 1 cup Ice
ITG Popsicles Directions
1. Mix 2 packets of your favorite pudding or drink mix
2. Blend with water and ice.
3. Pour into ice cube tray or popsicle mold
4. Freeze and enjoy
Cucumber Viniagrette Dressing
For 4 people
Ingredients
• 1 Medium peeled cucumber (sliced)
• 1 tablespoon(s) Olive Oil
• 2 teaspoon(s) Minced or chopped garlic
• 1 teaspoon(s) Oregano
• 1 teaspoon(s) Basil
• 1/4 teaspoon(s) Fresh Ground Pepper
• 1/4 cup(s) White Vinegar
Cucumber Vinaigrette Dressing Directions
1. Place all ingredients in a blender and process until liquefied.
2. Use as salad dressing or as a dip for raw vegetables.
Cod with Asparagus
For 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 1/2 teaspoons Ginger (minced or sliced)
• 2 tablespoons Low Sodium Soy Sauce
• 2 teaspoons Olive Oil
• 1 teaspoon Cracked Black Pepper
• Parchment Paper
Cod with Asparagus Directions
1. Preheat the oven to 425°F. Set two large pieces of parchment paper on a baking tray.
2. 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.
3. Top each piece with equal amounts of basil, garlic, ginger, soy sauce, and olive oil. Crack some black pepper if you like.
4. Close up the parchment paper to make two little packages.
5. Bake in the oven for 15 minutes or until fish is cooked through and asparagus is tender (but not overcooked!).
6. Transfer your fish and some of the sauce to a plate and toss the parchment paper in the garbage. Serve and enjoy.
Chicken with Tarragon
For 2 people
Ingredients
• Two 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
Chicken with Tarragon Directions
1. Place all ingredients in a plastic bag, tie off and shake until the chicken is completely covered in the seasonings and oil.
2. Remove the chicken from the bag and place it on the grill. Cook until it reaches about 165 degrees F with a meat thermometer.
3. Serve with your favorite vegetables.
Italian Shrimp
For 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 raw unpeeled, shrimp
Italian Shrimp Directions
* 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.
1. * Cook over medium heat until the sauce begins to boil.
2. * Add the shrimp, and cook approximately for 10 minutes
3. *Add the wine, and cook another 5-7 minutes, or until the shrimp are done.
4. * Serve the shrimp with the sauce.
Lemon Pepper Marinade
For 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
Lemon Pepper Marinade Directions
1. Mix ingredients together. Marinate protein for 20 or more minutes.
"Faux" Mashed Potatoes
For 4 people
Ingredients
• 1 Head of fresh cauliflower
• 1 teaspoon Onion powder (to taste)
• 1 teaspoon Garlic powder
• 1 teaspoon Sea salt, to taste
• 1/2 to 1 packet of THWN Mushroom or Chicken Soup
"Faux" Mashed Potatoes Directions
1. Boil or steam the cauliflower until it is very, very soft.
2. Drain the water.
3. Add the seasonings and ½ of any of the soup mixes, or more, to taste.
4. Mash well and serve steaming hot.
5. 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.
"Not" Potato Salad
For 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 Amazin Mayo
• 2 tablespoons Dijon Mustard
• 1/2 teaspoon Sea Salt
'Not' Potato Salad Directions
1. Add 1″ of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
2. 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).
3. Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
4. Add celery, onion, parsley, and egg.
5. Stir in mayonnaise, Dijon mustard, and sea salt (if desired).
6. Serve immediately or store in refrigerator.