Ingredients

• 2 Tbsp olive oil
• 4 Italian sausages, sliced
• 1/2 red bell pepper and 1/2 green bell pepper, chopped
• 1 zucchini, sliced
• 3/4 c sliced fresh okra
• 1/4 c onion, chopped
• 1 tsp garlic powder
• 1/2 tsp crushed red pepper
• 1 tsp dried italian seasoning
• salt and pepper to taste
• 1 large beef steak tomato,chopped
• 1/4 cup balsamic vinaigrette
• 1/4 cup vegetable broth
• Whole wheat Penne pasta, cooked to package directions
• freshly grated parmesan cheese

Instructions

1. Place olive oil in large skillet, add sausage, bell peppers, zucchini, okra, onion, saute until vegetables are tender.
2. Add in seasonings and tomatoes.
3. Stir in balsamic and vegetable broth, cover and simmer on low 20 minutes.
4. Toss with pasta and top with parmesan cheese.

Ingredients

• 1 pkg shredded cabbage coleslaw mix
• 1/4 cup balsamic vinegrette
• 2 tbsp olive oil
• 1 tbsp spicy brown mustard
• 2 tsp pure honey
• 1-2 tsp spicy asian red chili sauce
• 1/4 cup plain greek yogurt
• salt, pepper, and garlic powder to taste

Instructions

1. Add cabbage mix to a large mixing bowl.
2. In a medium bowl add all remaining ingredients, whipping with a wire whisk.
3. Add dressing to cabbage mix and toss well, chill in the refrigerator before serving.

Ingredients

• 4 Fish fillets of your choice (swordfish, mahi mahi, or salmon)
• 1 can diced green chilies
• 1 medium onion
• 1/2 cup tamed jalapenos
• 1/2 cup cilantro
• juice of two limes
• olive oil spray

Instructions

1. Coat aluminum foil with olive oil spray and set aside.
2. In food processor add green chilies, onion, jalapenos, cilantro, and lime juice.
3. Chop until a thick paste forms.
4. Coat fish fillets with mixture and place on prepared aluminum foil.
5. Heat Grill to medium, place foil and fish on the grill, cooking 10-12 minutes or until fish is cooked through.
6. No need to flip fish while cooking.
7. Serve over a bed of crunchy cabbage slaw

Ingredients

• 2 Tbsp Olive oil
• 2 cups pork roast, chopped
• 1 medium onion, chopped
• 1 cup mix of red and green bell pepper, chopped
• 1 small can diced green chilies
• salt, pepper, garlic powder to taste
• 1 Lg can enchilada sauce
• Shredded cabbage mix
• grated sharp cheddar cheese
• avocado, sliced
• warm corn tortillas

Instructions

1. In a large skillet add oil, heat until warm.
2. Add in onions, bell peppers, and green chilies, cook until tender.
3. Add in chunked pork, salt, pepper, garlic, saute until pork is browned, 10 minutes.
4. Add in enchilada sauce, simmer and cover cooking 30 minutes.
5. Serve in warm corn tortillas with cabbage, cheese, and avocado.
6. If you are watching carbs you can omit the tortilla and it is still hearty and delicious!!

Ingredients

• 1/2 cup unsalted butter, softened
• 1 1/3 cup granulated organic cane sugar
• 3 large cage free eggs
• 1 1/2 cups all purpose flour
• 1/2 tsp. salt
• 1/8 tsp. baking soda
• 1/2 cup Daisy sour cream
• 1 cup zucchini, shredded
• 1T and 1 tsp. Lemon zest
• 2 tsp. poppy seeds

Instructions

1. Preheat oven to 325’ prep 5 x 9 loaf pan with butter and dust with flour.
2. In a mixer whip butter, once whipped add in sugar until creamy.
3. Add eggs one at a time beating until just blended.
4. In a separate large bowl add flour, salt, and baking soda, toss with a fork.
5. Slowly add flour mixture and sour cream to butter mixture, ending with flour.
6. Add in zucchini, lemon, and poppy seeds and stir gently.
7. Pour into prepared loaf pan and bake 55 min-1 hour checking frequently towards the end of bake time to ensure done but not over cooked.
8. Insert toothpick in center and when it comes out clean bread is done.
9. Let cool on wire rack 10 minutes then remove from pan and cool an additional 30 minutes.

Ingredients

• 2 T. olive oil
• 3 boneless skinless chicken breast, chopped
• 1 tsp garlic powder
• salt and pepper to taste
• 1/2 cup stubbs original bbq sauce
• 2 T. molasses
• 1/4 cup water
• 4 cups butter lettuce
• 2 cups shredded coleslaw mix
• 1/2 cup red onion, diced
• 1 avocado, peeled and sliced
• 1 container crumbled goat cheese (4oz)
• RN for Wellness homemade ranch dressing

Instructions

1. In a large sauce pan add olive oil and chopped chicken, cook through.
2. Season chicken while cooking with garlic powder, salt and pepper.
3. When chicken is cooked through add bbq sauce, molasses and stir to coat, cooking on medium.
4. When chicken and sauce appears sticky add water, reduce heat to low and simmer 10 minutes, when done remove from heat and let cool before adding to the salad.
5. Add lettuce, cabbage, onion, and goat cheese to a large salad bowl and toss well.
6. In serving bowl add lettuce mix, avocado, chicken, and toss with homemade ranch dressing.

Ingredients

• 4 T. unsalted butter, softened
• 2 tsp. granulated garlic
• 1 tsp dried parsley
• 1-2 T. crumbled blue cheese
• Sourdough bread, sliced

Instructions

1. Combine butter, garlic, parsley, and blue cheese, stirring well.
2. Set aside for 20 minutes to allow flavors to meld.
3. Brush on sourdough bread and cook in a 400’ oven as you would garlic bread.

Ingredients

• 4lb red potatoes, chunked, skin on
• 1/2c celery, diced
• 1/2c flat leaf parsley, chopped
• 1/3c green onions, finely chopped
• 3 hard boiled eggs, peeled and chopped
• 1c plain greek yogurt
• 1/2c sour cream
• 3T. fresh tarragon, chopped
• 1T. fresh dill, chopped
• 2 cloves garlic, diced
• 2T. Spicy brown mustard
• 1tsp. paprika
• 1tsp. salt
• 1tsp. black pepper

Instructions

1. Cook potatoes in boiling water, 15 minutes or until tender.
2. In a small bowl mix together yogurt, sour cream, tarragon, dill, garlic, mustard, paprika, salt, pepper, set aside.
3. Once potatoes are done, drain, set aside, and let cool.
4. Once cool stir together potatoes, celery, parsley, onions, and egg.
5. Gently stir yogurt mixture with potato mixture to coat well.
6. Cover and chill at least an hour before serving.

Ingredients

• 1 pkg (12oz) whole wheat egg noodles, cooked
• 1 T. unsalted butter
• 1 T. Olive oil
• 1lb ground turkey (Ground beef can be used)
• 1 cup yellow onion, chopped
• 2 cups fresh button mushrooms, chopped
• 1 tsp coarse black pepper
• 1/2 tsp salt (you may need to season with a little more salt when done)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 1/2 cups organic low sodium chicken broth (if using ground beef, use beef broth)
• 1/4 cup water
• 2 tbsp cornstarch
• 1 cup daisy sour cream
• 1 T. dried parsley

Instructions

1. Cook noodles as directed.
2. In a large sauce pan add butter, oil, ground turkey, and onions.
3. Saute until turkey is browned and onions are tender, about 5 minutes.
4. Add in mushrooms, pepper, salt, garlic, and onion powder.
5. Continue cooking until turkey is cooked through, about 5 minutes.
6. Stir in chicken broth, cover and simmer on low 10 minutes.
7. In a small bowl combine water and 2 tbsp cornstarch, whisking well to make the thickener, make sure there are no lumps.
8. Remove lid and gradually stir cornstarch thickener into the ground turkey.
9. Bring to a boil, then remove from heat and stir in sour cream and crushed dry parsley.
10. Stir in cooked noodles, coat well and serve.

Ingredients

• 4 boneless pork chops
• 1/2 cup Stubs BBQ sauce
• 1 can (14.5oz) diced stewed tomatoes
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 T. unsalted butter
• 1/2 cup organic beef broth
• salt and pepper to taste
• 2 T. corn starch
• 1/2c sour cream
• 3 cups egg noodles

Instructions

1. Place pork chops, bbq sauce, diced tomatoes, garlic and onion powder in crock pot.
2. Cover and cook on high 6 hours or until pork shreds easily.
3. When pork cooked, shred and set aside.
4. Cook egg noodles as directed.
5. In a large sauce pan add sauce and dripping from the crock pot, butter, broth, salt, pepper, and cornstarch.
6. Whisk well until sauce is thickened, remove from heat and whisk in sour cream.
7. Add about 1 cup shredded pork, mix well to coat.
8. Stir sauce together with cooked egg noodles, serve.

Notes