Dinner

• 1 loin of pork
• 1 apple
• 2 sweet potatoes
• 2 onions

• 1 lb. ground beef, browned
• 1 onion chopped, add to browned ground beef
• 1 to 3 cloves garlic, minced, add to ground beef
• chilis or bell pepper chopped, add to ground beef (optional)
• 1 15 oz. can cut tomatoes (or 28 oz. if you are serving a crowd)
• 1 15 oz. can tomato sauce

• 2 chicken breasts (skin and fat removed)
• small tub of cream cheese (or other soft cheese)
• 2 tbs of diced herbs (parsley, oregano,rosemary, basil)
• 50 grams of proscuitto

• 3-4 lbs roast beef, chuck, round, sirloin (whatever you like)
• 2 tbs soy sauce
• 2 tbs balsamic vinegar
• 1 tsp garlic powder
• 1 onion, sliced
• 1 package fresh mushrooms, sliced thick

• frozen skinless, boneless chicken breasts
• sea salt
• fresh ground pepper
• garlic powder
• onion powder
• Mrs. Dash Table Blend
• Old Bay Seasoning
• chili powder

• 1 lb (cooked weight) (might have been a bit more!) lentils
• 1 onion, finely chopped
• 1 egg
• 1/2 cup grated Parmesan
• 1 cup (or a bit less!) oatmeal
• 3 tbsp tomato puree
• 3 tbsp sunflower seeds
• dried rosemary, basil and oregano
• salt and pepper

• can (14-3/4 oz.) salmon (red is the best but pink is much cheaper)
• 3/4 cup crushed triscuits
• 1/2 cup chopped onion
• 1/4 cup chopped parsley (i used the same amount dried parsley and it worked)
• 1 tsp celery seed
• dash chili powder
• 1/2 tsp garlic powder
• 3 egg whites
• 2 tbsp lemon juice
• 1 tsp vegetable oil (i used canola)

• 1 15 1/2 oz. can salmon, drained
• 2 tbsp mayonnaise
• 2 tbsp chopped fresh or dried parsley
• 1 tbsp fresh lemon juice
• 1 tsp Worcestershire sauce
• 1/2 tsp black pepper
• 1 large egg
• 1/2 c. bread crumbs (I make my own from my whole grain bread and add garlic powder and Parmesan cheese for some nice flavor)
• 2-3T. olive oil.

• large tin of tuna
• 1 cup of cheese (low fat, tasty, cottage, whatever!)
• 1 pkg of Tinkyada brown rice spirals
• spring onion
• mushrooms
• 1 tbsp wholemeal flour
• 1 cup milk
• butter/olive oil

• Vegetable Oil
• 1 large onion - chopped large
• 2 garlic cloves - minced
• 1 lb ground turkey
• 1 (28 oz) can tomatoes (drained and chopped)
• 1 (6 oz) can tomato paste
• 14 oz canned or homemade beef broth or stock
• 2 large tablespoons chili powder
• 2 large teaspoons dried oregano
• 1 1/2 large teaspoons ground cumin salt to taste (I use 1 large teaspoon)
• 1 tsp red pepper flakes
• 1 tsp ground black pepper
• 2 bay leaves
• 1 (15 oz) can red kidney beans - drained.

• canned turkey or chicken chili (I especially like the Turkey Ranchero chili by Stagg's - no sugar anywhere in it)
• corn tortillas
• shredded cheese (I use a combination of Cheddar and Monterey Jack, and buy it pre-shredded from Costco - see, I told you this was easy)

• 1 1/4 cups olive oil
• 6 medium garlic cloves, sliced thin lenghwise
• 2 1/2 pounds broccoli, cut into 3/4-inch florets
• sea salt and freshly ground black pepper
• grated Parmesan cheese
• whole grain pasta - could use whole wheat, spelt, or brown rice

• 1 lb ground round or turkey
• 1 quarter head cabbage, sliced thin
• 1/2 onion, chopped
• 1/2 tsp ground cumin
• 1-2 tsp garlic powder (or to taste)
• fresh ground pepper to taste
• 1 cup brown rice, quinoa or other whole grain, precooked

• 2 lbs ground chicken
• 1 15 oz can black beans
• 1 large onion, cut up small
• a large spoonful of mayonnaise
• about half a small jar of salsa

• 2 1/2 cups dried red kidney beans
• 8 cups water
• 1/2 cup of beef stock
• 2 tbsp. vegetable oil
• 2 onions, chopped
• 1 green pepper, chopped
• 2 stalks celery, chopped
• 1 lb. smoked pork sausage, diced
• 1/2 lb. ham, diced
• 3 bay leaves
• 1/2 tsp. thyme
• 1/4 tsp. cayenne (to taste, but beware!)
• salt and pepper
• chopped green onions or parsley for garnish.

• 3 skinless, boneless chicken breasts
• 1 can diced tomatoes (I used Red Gold with onions and garlic)
• 1 can great northern beans
• 1 cup water
• 2 tsp dried oregano
• 2 tsp dried basil
• 1/2 tsp nutmeg
• freshly ground pepper
• 1 portabello cap, sliced
• olive oil

• shrimp, boiled or you can add it raw into the pot later and cook until done
• 1 tsp or more olive oil
• onion, chopped
• celery, chopped
• green pepper, chopped
• okra, chopped
• 1 lg can plum tomatoes
• (I added about a 1/2 c of Muir Glen chunky style tomato sauce to thicken it)
• 1/2 to 1 tsp cumin
• dash of cayenne
• salt & pepper to taste

• 1 tbs olive oil
• 4 boneless, skinless chicken breast halves
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 cups fresh mushrooms, chopped
• 1 10 0z can Rotel diced tomatoes and chilies
• 1/4 cup shredded Mozzarella cheese (optional)

• 1 zucchini (med. sliced - not too thin)
• 1 onion (bite-size pieces)
• 1 stalk of broccoli (cut into bite-size pieces (include stem))
• Sprinkle with cajun seasoning as it cooks (to taste)

• 1 large can pink salmon, drained
• 1 lb ground turkey
• 1 can cream of mushroom soup
• 1/4 onion, chopped
• 1 egg
• 1 cup oatbran
• 1 tsp salt
• fresh ground pepper (to taste)

• 8 bone-in, skinless chicken thighs (2 1/2-3 pounds)
• 1 1/2 pound peeled eggplant, cut into 1" cubes
• 3/4 pound plum tomatoes, cut into 1/2" chunks
• 1 large yellow bell pepper, cut into 1" pieces
• 1/2 cup raisins (I left out)
• 8 sun dried tomato halves, soaked and cut into strips
• 2 Tablespoons tomato paste
• 2 Tablespoons balsamic vinegar
• 4 large crushed garlic cloves
• 1 teaspoon turmeric
• 1 teaspoon salt
• 1/2 teaspoon red pepper flakes
• 1 19 ounce can rinsed and drained chickpeas
• 2 Tablespoons peanut butter
• chopped peanuts for garnish (optional)

• boneless, skinless chicken breasts
• tahini
• shoyu sauce
• garlic powder
• onion powder
• curry powder
• ground cumin
• salt
• pepper
• sesame seeds

• 1 can pinto beans, drained
• 1 small can black olives
• 1 small can chopped green chilies
• 1 large can sliced mushrooms
• 1 tsp. Mrs. Dash Onion and Herb

• 1 lb package skinless, boneless chicken tenders
• 1 8 oz. container sour cream
• 1 10-1/2 oz. can cream of celery soup
• 1 7 oz. can salsa verde
• 1-1/2 cup shredded cheddar cheese
• 1/2 green pepper, julienned
• 7 green onions or scallions, chopped (reserve some to top casserole)
• 1/2 tsp minced, roasted garlic
• onion powder, garlic powder and chili powder, to taste
• 1 package, chi-chi's seasoning mix (no sugars)
• 8 small corn tortillas (white, yellow or blue)
• 1 tbsp olive oil

• 1/3 to 1/2 cup natural peanut butter
• 1/3 to 1/2 cup hot water (use same amount as peanut butter)
• 2 cloves garlic, minced fine
• 2 tsp soy sauce
• 2 tsp apple cider vinegar
• 1/8 to 1/4 tsp red pepper flakes (to taste)

• 1 lb. whole wheat pasta
• 1 package extra firm tofu (about 14 oz)
• 1 lb. frozen broccoli florets

• 3 cups dry pinto beans, sorted and rinsed
• 2 cups cubed pork
• 4 cups hot water
• 2 garlic cloves, minced
• 1 envelope taco seasoning (sugar free)
• salt to taste

• 1 carrot (julienne)
• 1 small zucchini (julienne)
• 1/2 medium onion cut in small chunks
• 1/3 large pepper cut in small chunks
• Mushrooms (as many as you like) cut in halves/quarters

• 1 zucchini
• mushrooms (as many as you want)
• 1/4 red pepper (optional)
• crushed tomatoes
• tomato paste
• Yves ground round
• 1/4 tsp. each of salt, pepper, basil
• 1/8 tsp. each of tarragon and thyme
• oil

• 1 lb. lean ground beef
• 1 large onion, chopped
• A variety of frozen or canned peas, carrots, corn, green beans, lima beans
• 8 oz. of elbows, spirals, or penne pasta (I use brown rice pasta)
• 8 oz. can of tomato sauce

• 4 fillets Catfish, (fillet=4 oz or 120g)
• 1 Tablespoon Fresh Lime Juice
• 4 teaspoons Cajun Blackening Powder
• Vegetable Cooking Spray
• wedges Lime, (optional)

• 12 large cabbage leaves
• 1 pound lean ground beef or lamb
• 1/2 cup cooked rice (brown)
• (6 oz.) can tomato paste
• 3/4 cup water
• 1/2 tsp. salt
• 1/8 tsp. pepper
• 1/4 tsp. leaf thyme
• 1/4 tsp. nutmeg
• 1/4 tsp. cinnamon

• 2 1/2 medium onions, thinly sliced
• 4 T. oil or mixed canola and olive oil
• 1 8-ounce can tomato sauce
• 8 cloves garlic, minced
• 2 tsp. turmeric
• 1 tsp. cumin
• 1 tsp. allspice
• 1/2 tsp. cayenne, more or less
• 1/2 tsp. ginger
• 4 cans chickpeas, drain
• 1-2 green peppers, cut in small pieces
• salt
• 1/2 c. water

• 2 c Ricotta cheese
• 2 28 oz jars spaghetti sauce (no sugar added)
• 1/2 c grated Parmesan cheese
• 2 lbs ground beef
• 2 T parsley (chopped)
• 12 uncooked lasagna noodles (whole wheat, brown rice, spelt, etc)
• 1 1/2 t oregano
• 2 c Mozzarella cheese shredded
• 1/4 c Parmesan grated

• as the meat in a taco salad
• in burritos with refried beans and cheese
• in scrambled eggs or in an omelet
• rolled in corn tortillas, topped with a little chili & cheese for enchiladas which is the way I ate them for lunch.

• 6 T mayonnaise (sugar free, of course!)
• chicken breasts (boneless or otherwise)
• 3 T lemon juice
• 3 T vinegar
• 2 T pepper
• T salt

• 10 small, fresh Brussels sprouts, quartered
• 1/2 small onion, sliced
• 4-5 baby carrots, sliced on the bias
• 1-2 white mushrooms, quartered
• 1 clove garlic, minced
• left over roast pork
• 1 cup precooked brown rice (I had short-grain, but also use brown basmati)
• salt, pepper, and ground cumin to taste
• 1-2 tbsp cold-pressed olive oil
• shoyu sauce (to taste)