Professional Documents
Culture Documents
- 2 Slices Ezekiel 4:9 Sprouted Grain Bread - 1/2 Cup Low Fat Refried Black or Pinto Beans - 2 Large Omega3 Organic Eggs - 1/2 Tablespoon Olive Oil - 1 Oz. Shredded Pepper Jack Cheese - 2 Tbs. Salsa - Paprika, Chili Powder, Cayenne Pepper, Garlic Powder, Onion Powder (to taste)
Spread beans on bread and sprinkle cheese on top. Place in Toaster oven bean/cheese side up and toast to your preference. Simultaneously heat olive oil in pan over medium heat and fry eggs topping with spices to taste. Assemble by placing eggs on top of toast and topping off with salsa.
Put oats in a bowl and pour a bit of boiling water on it (depending on how thick or runny you want it). Let sit for two minutes. Mix in nut butter, honey, and cinnamon, mix well. Add in Flax, wheat germ, and yoghurt mix again. Top with fruit and enjoy!
Warm sesame oil over a medium heat in a cast iron skillet (or frying pan). While pan is warming, crack eggs into a bowl and mix in seasonings, beat until fully scrambled. Add in garlic and veggies into pan (except for cabbage) and let cook for about 3-5 minutes. Add in rice, cabbage, Bragg (soy sauce), stir about and cook for another minute. Pour in seasoned, beaten eggs and scramble and cook as needed. Makes two lean, hearty servings or three small servings. Enjoy!
Warm oil and garlic in a pan over a medium ame. Add in onion, peppers, and zucchini and saut for 3-5 minutes, stirring frequently. Meanwhile, beat eggs and spices in a bowl. Add eggs to veggies, cook and scramble for another 3-5 minutes. Remove eggs from pan, garnish with tomatoes and feta cheese, and serve.Mediterranean Egg Scramble
Warm oil and garlic in a pan over medium heat. Add in onion, peppers, and mushrooms, stir about and cook for 3-5 minutes. Meanwhile, beat eggs and mix in seasonings in a bowl. Pour in eggs along with beans and tomatoes, cook for another 3-5 minutes. Serve and enjoy! Goes great with a couple of slices of avocado or some guacamole.
Warm oil in pan over a medium heat, add crushed garlic and potatoes. Stir about until evenly distributed and stir occasionally. After about 5-8 minutes, add onion, bell peppers, mushrooms, and season the veggies with a bit of salt, pepper, garlic, and onion powder. Cook for another 3-5 minutes, mixing occasionally. Now, you can take out the veggies to eat from there, and fry up the eggs on the side with the cumin, oregano, and cayenne pepper. Or, you can mix the remaining spices with the eggs in a bowl and pour them over the veggies in the pan and cook it up scramble style. Garnish with chopped tomatoes. Makes two large servings or three moderate servings. Enjoy!
Rinse and soak split peas. Let soak for 6-8 hours. Bring split peas to a boil in 10 cups of water, reduce to a low heat and let cook for 1.5-2 hours. Once cooked, toss in vegetables and spices, stir occasionally and let cook over a low heat for 40-60 minutes, adding a small amount of water if needed.
Greek Salad
- 2 Small red onions
- 1 Large sweet pepper - 3 Small Persian (or English) cucumbers - 3 cups cooked chickpeas (garbanzo beans) or 1 can - 1 1/2 cups shredded cabbage - 1 Medium roma tomato (6 or 8 heirlooms will work well too) - 6 oz. Crumbled feta cheese
- 1 tsp. minced or crushed garlic - 1 tsp. each Oregano, Marjoram, Basil, Thyme (or Lemon Thyme) - 2 Oz. Olive oil (Preferably extra-virgin, rst cold pressed) - 2 Oz. Red wine vinegar - 1 Oz. Lemon juice - A few turns of the pepper mill
Chop veggies and tomato and combine in large mixing bowl. Add in cabbage, chickpeas, feta, and garlic. Mix well. Add olive oil, lemon juice, red wine vinegar, and spices, mix well again. Give a few turns of the pepper mill, mix one last time, and let sit in fridge for at least an hour (tastes much better after sitting)
- 1 Ezekiel 4:9 Sprouted Grain Tortilla - 6 Ounces Lean Turkey Breast Meat - 2 Tablespoons Hummus - 1 Cup Baby Spinach - 1/4 Cup Shredded Red Cabbage - 1 Oz. Grated Pepper Jack Cheese
Lay tortilla at and spread hummus. Add turkey, spinach, cabbage, cheese. Wrap like a burrito and enjoy.
Rinse and cook lentils for anywhere between 20- 50 minutes (depending on type and age of bean) only adding a touch of salt once the beans are done cooking(or just use a can of beans). Over a medium heat, brown chicken in a large pot with the garlic and olive oil for about 5-7 minutes. Add in veggies( except the spinach) and cook for another few minutes . Add in coconut milk and spices, stir about, and let simmer for 20-30 minutes. Add in spinach the last 5 minutes of simmer. Enjoy with a half cup of brown rice or quinoa.
Rinse and soak chickpeas for 6-8 hours. Rinse again and cook for 1.5-2 hours. While chickpeas cook, rinse and cook lentils for 25-40 minutes. Once done, combine both in large pot, add coconut milk, veggies, spices, lemon juice, and garlic. Stir and cook over a low ame for 30-50 minutes, stirring occasionally. During last 5 minutes of cooking, throw in greens and stir. Enjoy on its own, or with a half cup of brown rice or quinoa. A fried egg or two is always a boon.
Rinse, drain, and soak chickpeas in 8 cups of water over night (6-8 hours). Drain beans, rell with 8 cups of water and bring to a boil. Simmer for about 1.5-2 hours. Once cooked, drain once again; add in coconut milk, crushed garlic, onions, peppers, and tomatoes. Add in spices and lemon juice, mix well. Add 4-6 cups of water, bring to a boil, and let simmer for about 20-30 minutes, stirring occasionally. Add spinach during last ve minutes of cooking, mix well. Let sit for about half an hour and enjoy by itself or with about half a cup of cooked brown rice. Feel free to add a touch of black pepper, chili powder, cayenne pepper, or paprika to give it a kick. Makes a good sized batch of about 6 good sized servings.
Curry Burgers
- 1 Lbs. ground beef - 1/2 Cup nely chopped onion - 1/4 Cup nely chopped bell pepper - 1/4 Cup nely chopped mushroom - 1 tsp. minced or crushed garlic - 1 Egg, beaten - 1 tsp curry powder - 1/2 Tsp each cumin, turmeric, coriander, garlic powder, onion powder, (chili powder if a touch of spice is desired) - 1/2 Tsp. lemon juice - Pinch of salt and pepper - 2 Tbs. coconut oil (olive oil will do) Dressed with- Whole wheat hamburger buns - Spinach and arugula mixture - Tomato slice - Hummus Thoroughly mix beef, egg, veggies, spices, garlic, and lemon juice in a bowl. Make six patties out of it. Heat up oil in a pan over a medium-high heat. Cook patties for 3-5 minutes per side, only ipping once. Remove from pan, put on bun, add a dollop of hummus for a condiment, put on tomato and greens, and enjoy!
Greek Burgers
- 1 Lbs. ground beef - 1/2 Cup nely chopped onion - 1/4 Cup nely chopped bell pepper (bonus points for sweet Italian peppers) - 1/4 Cup nely chopped zucchini - 1 tsp. crushed or minced garlic - 1 Egg, beaten - 1 tsp both oregano and cumin - 1/2 tsp each rosemary, basil, dill, thyme, anise, powdered onion, powdered garlic - 1/2 tsp both lemon juice and red wine vinegar - Pinch of salt and pepper - 2 Tbs. olive oil (extra virgin, rst cold pressing is preferred) Dressed with - Whole wheat hamburger bun - Spinach and cabbage mixture - Tomato slice - 1/4 Cup crumbled feta cheese Thoroughly mix beef, egg, veggies, spices, garlic, lemon juice, and vinegar in a bowl. Make six patties out of it. Heat up oil in a pan over a medium-high heat. Cook patties for 3-5 minutes per side, only ipping once. Remove from pan, put on bun, add feta crumbles, put on tomato and greens, and enjoy! (Some tomato aioli would go great on this)
- 3 Pounds Ground Turkey - 3 Cups chopped onion - 4 tsp. minced garlic - 2 Tbs. Olive Oil (extra virgin, rst cold pressing preferred) - 3 Cups dry Kidney Beans (or 3 cans) - 5 Cups chopped tomatoes - 1 1/2 Cups Your Favorite Spicy Salsa - 1/4 Cups Chili Powder - 1 teaspoon Paprika, Oregano, Cumin, Cayenne Pepper, Black Pepper - 4 Bay Leaves - 4 Cups Low Sodium vegetable broth
Rinse and soak beans for 6-8 hours. Rinse and cook beans for 1.5-2 hours.Heat olive oil in 4 quart pot over medium heat. Add onions and garlic and sautee until tender. Add ground turkey and brown. Add beans, tomatoes, salsa and spices. Bring to a simmer and let cook uncovered for 30 minutes.
Rinse and soak beans for 6-8 hours. Rinse again and cook for 1.5-2 hours. Drain and pour in 4 cups of vegetable broth, garlic, veggies, and lemon juice. Bring to a boil and lower to a simmer for 40-60 minutes, stirring occasionally. Enjoy by itself, with brown rice, quinoa, or a fried egg or two.
Let bean mixture soak overnight (6-8 hours). Drain, rinse, and rell with twice as much water than beans. Cook for 1-1.5 hours, or just open your three cans of beans. Cut veggies and tomatoes, add them and garlic into pot if cooked beans, over low heat. Pour in veggie broth, tomato sauce (can use more veggie broth if opting not to use tomato sauce, which I prefer anyhow), all spices and stir. Add about 10 turns of the pepper mill, stir again, and let cook for 30-50 minutes. Check and stir occasionally. Makes a good sized batch that you can refrigerate and have for a few days. Goes great with a fried egg or two as well!