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Bonus Recipe Guide

The document provides recipes for several healthy meals and snacks including an omelet with veggies, chicken salad, grilled salmon with lemon and dill, and a chocolate cherry almond butter and spinach shake. The omelet recipe sautés onions, mushrooms and peppers then combines them with eggs. The chicken salad mixes cooked chicken with garbanzo beans, balsamic vinegar, olive oil and herbs. The salmon recipe marinates salmon fillets in orange juice before grilling them with a spice rub containing lemon, salt, pepper and dill. The shake blends chocolate, cherries, almond butter and spinach for a nutritious dessert drink.

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164 views

Bonus Recipe Guide

The document provides recipes for several healthy meals and snacks including an omelet with veggies, chicken salad, grilled salmon with lemon and dill, and a chocolate cherry almond butter and spinach shake. The omelet recipe sautés onions, mushrooms and peppers then combines them with eggs. The chicken salad mixes cooked chicken with garbanzo beans, balsamic vinegar, olive oil and herbs. The salmon recipe marinates salmon fillets in orange juice before grilling them with a spice rub containing lemon, salt, pepper and dill. The shake blends chocolate, cherries, almond butter and spinach for a nutritious dessert drink.

Uploaded by

lt_4nier
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DrMasley.

com
Omelet with Veggies  
I  have  fun  making  an  omelet,  as  it  is  quick,  easy,  and  fills  the  kitchen  with  a  lovely  herb  
fragrance—enough  to  en<ce  family  members  to  join  me.  

PREPARATION  TIME:  10  MINUTES  


SERVES:  TWO  

4  large   Eggs,  omega-­‐3  enriched,  free-­‐


range,  organic  
1  tsp   Virgin  olive  oil,  divided  
½  medium   Sweet  onion,  diced  
1  cup   Mushrooms,  sliced  
1/8  tsp     Sea  salt  
1/8  tsp     Black  pepper,  ground  
½  tsp   Dried  Italian  herbs  (oregano,  
basil,  thyme,  rosemary)  or  1  
Tbsp  fresh  herbs,  chopped  
1  medium   Red  bell  pepper,  chopped  
¼  cup   Parsley,  chopped  

Heat  a  sauté  pan  to  medium  high,  add  ½  tsp  oil  and  sauté  onion  and  mushrooms  with  salt,  
pepper,  and  herbs  for  2  minutes.  Add  bell  pepper  and  sauté  for  1  minute.  Meanwhile,  whip  eggs  
in  a  bowl.  

When  sautéed  veggies  are  nearly  cooked,  combine  them  with  eggs  in  bowl.  Add  parsley.  Quickly  
wipe  sauté  pan  with  a  paper  towel,  pour  remaining  ½  tsp  olive  oil,  then  add  egg  and  vegetable  
mixture  back  into  the  hot  pan.  LiV  edges  as  eggs  cook  to  allow  uncooked  egg  to  the  edges.  
When  nearly  done,  fold  omelet  in  half,  and  serve.  

Nutrient Content per Serving:


Calories:     167     Protein:   15.6  grams   Fat:     7.7  grams  
Fiber:       2.2     Carbs:  9.5  grams   Saturated  Fat:   2.0  grams  
Sodium:     332  mg    
Chicken Salad  
Simple  and  quick.  You  can  serve  this  on  a  bed  of  greens,  or  in  a  wrap.  

PREP  TIME:  10  MINUTES  


SERVES:  3  

6  ounces   Cooked  chicken  breast,  organic,  free  range  (if  you  use  a  10  ounce  can,  rinse  and  drain)  
1.5  cups   Garbanzo  beans,  cooked,  rinsed  and  drained  
1  Tbsp     Balsamic  vinegar  
2  Tbsp     Extra  virgin  olive  oil  
2  Tbsp     Organic  Mayonnaise    
1  tsp     Tamari  sauce,  low-­‐sodium  
2  Tbsp     Fresh  basil  leaves  
1  medium   Celery  stalk  with  leaves,  diced  

Prepare  chicken  set  aside;  chicken  could  be  


grilled,  baked,  canned,  or  le\overs.  Mash  or  
blend  in  a  food  processor  garbanzo  beans,  
vinegar,  oil,  mayo,  tamari  sauce,  and  basil.  
Combine  chicken,  bean  mixture,  and  celery.  
Serve  with  a  salad,  or  in  a  le]uce  wrap.    

Nutrient Content per Serving:


Calories:       301     Fat:       12    grams   Protein:       24    grams  
Fiber:             5.3    grams   Saturated  Fat:    1.8    grams   Carbs:         254  grams  
Sodium:           156  mg     Fat  %:      36%  
Grilled Salmon with
Lemon, Chili and Dill  
Voila,  my  favorite  grilled  salmon  recipe.  I  grew  up  salmon  fishing  with  my  Dad,  and  I  now  
take  my  sons  salmon  fishing  most  summers.  Even  guests  who  normally  shy  away  from  
salmon  have  enjoyed  this  recipe.  All  of  their  taste  buds  (sweet,  sour,  salty,  bi]er,  umami)  
are  s<mulated  at  once!  

PREPARATION  TIME:  10  MINUTES  


MARINADE  TIME:  15  MINUTES  
COOKING  TIME:  8-­‐10  MINUTES  
SERVES:  4  

1.5  pounds   Salmon  (preferably  


wild  Alaska  Coho  or  other  wild  species)  
1  cup   Orange  juice  
1  medium   Lemon  
1/2  tsp   Sea  salt  
¼  tsp   Ground  black  pepper  
½  tsp   Paprika  
¼  tsp   Cayenne  pepper  (1/8  to  ¼  tsp  
to  taste)  
1  tsp   Dill  weed,  dried  (or  ¼  cup  
fresh  dill  weed,  cut  into  1-­‐inch  strands)  
1-­‐2  seconds   Oil  spray  

Rinse  salmon  fillets  in  cold  water.  Marinate  in  orange  juice  for  15  minutes.  Pre-­‐heat  grill  to  450  
degrees  (F),  or  set  oven  to  broil.  Drain  and  pat  dry  with  paper  towels.  Sprinkle  lemon  juice  over  
fillets.  Combine  salt,  pepper,  paprika,  cayenne,  sugar,  and  dill  weed  and  sprinkle  over  the  
salmon.  Spray  (or  finely  drizzle)  oil  over  herb  coated  fillets.  

Transfer  salmon  fillets  to  the  grill.  For  a  1-­‐inch  thick  fillet,  grill  about  8-­‐10  minutes  total,  4-­‐5  
minutes  per  side  (for  thinner  fillets,  use  less  hme).  The  hming  will  be  similar  if  you  use  your  
oven  broiler.  
   
Serve  with  lemon  wedges  and  garnish  with  fresh  dill  weed.  
   
Nutrient Content Per Serving:
Calories:     240   Total  Fat:       7.5g    
Fiber:        0.5g   Saturated  Fat:     1.8g   Carbs:     2g    
Sodium:       382  mg  
Chocolate,
Cherry,
Almond
Butter, and
Spinach Shake  

Chocolate  and  cherries  are  great  together,  and  you’ll  never  know  the  spinach  is  there.  

2  scoops  Chocolate  Protein  Powder  (20-­‐25  grams  of  protein)    


10  ounces  unsweetened  almond  milk    
1  cup  frozen  organic  cherries  
1  handful  frozen  spinach  leaves  
1  tablespoon  almond  buier  
Combine  ingredients  in  a  blender  and  blend  unhl  smooth,  about  1  minute.    

Nutrient Content Per Serving:


Calories:  376       Protein:  27.5  grams    
Fiber:  12.5  grams       Carbs:  31.5  grams  
Sodium:  292  milligrams   Fat:  14  grams

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