Ingredients to make Wholesome Vegetable Bake

2 Cans, sliced beets
2 Cans stewed tomatoes
1/2 cup grated cheese
2 cups bread crumbs
2 Olive Oil
salt and pepper to taste

Directions to make Wholesome Vegetable Bake

Ingredients to make Stovetop Beef Stew

3 large New potatoes, cut in small chunks
3 pounds Chuck steak
1 cup Fresh string beans, cut in 1-1/2 inch cubes
2 cups Red onion, coarsely sliced
1/2 package Frozen baby green peas
10 milliliters Garlic, minced
1 small Bay leaf
1 cup Dry red wine
pn Basil
1 can 28oz Whole tomatoes, in puree
pn Thyme
pn Oregano
4 Carrots, peeled and cut in small chunks
salt and pepper to taste

** if you only have tomatoes in liquid, not puree, dump the liquid and add tomato paste, to get puree texture

Directions to make Stovetop Beef Stew

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Ingredients to make Steamed Salmon Veggies and Black Beans

2 ea Salmon, fillets, skin removed, @ 4 oz, each
1 ea Pepper, red bell
1 ea Pepper, green bell
2 tb Bamboo shoots, shredded
2 ts Black Beans, fermented
12 ea Ginger, slivered, julienned
4 ts Scallion, white only, shredded
2 tb Soy Sauce
1 tb Chicken Stock
1 pn Pepper, white, ground
1 ds Oil, vegetable
1 ds Oil, sesame

Directions to make Steamed Salmon Veggies and Black Beans

Ingredients to make Grilled Salmon and Fruit Salad

1/4 c. frozen orange juice concentrate, thawed
1 T. + 1-1/2 tsp. white wine vinegar or cider vinegar
1 T. chopped fresh basil OR 1 tsp. dried basil leaves
1-1/2 tsp. olive oil
1 (8-oz.) salmon fillet (about 1-in. thick)
4 c. torn mixed greens
3/4 c. sliced strawberries
10-12 thin cucumber slices, cut into halves
1/8 tsp. coarsely ground black pepper

Directions to make Grilled Salmon and Fruit Salad

Ingredients to make Best Saucy Chicken

1 pound boneless, skinless chicken breast, cut into strips
2 cup cooked white rice, kept hot
Rind of a small orange sliced into thin strips
1 1/2 Tbsp cornstarch
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp sugar
1 Tbsp white wine vinegar
2 tsp peanut oil
1/2 tsp ground ginger
2 medium garlic cloves, minced
2 Tbsp low-sodium soy sauce
2 medium scallions, chopped
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 tbsp sesame seeds

Directions to make Best Saucy Chicken

Ingredients to make Low Carb Lunch Salad

Low-fat salad dressing (or mayonnaise) 1/4 cup 60 mL
Light sour cream 1/4 cup 60 mL
Chopped fresh dill (or 1 tsp., 5 mL, dill 4 tsp. 20 mL
weed)
Dijon mustard 2 tsp. 10 mL

Broccoli florets 4 cups 1 L
Grated light sharp Cheddar cheese 1 cup 250 mL
Chopped pecans, toasted 1 cup 250 mL
Dried cranberries 2 tbsp. 30 mL

Directions to make Low Carb Lunch Salad

Ingredients to make Cheese Sauced Sirloin

2 lbs. good sirloin chopped up
1 8-oz package low fat cream cheese
8-oz provelone cheese
1 red pepper
1 portabella mushroom
1 onion
2 cloves of garlic
Olive oil
Lots of seasonings

Directions to make Cheese Sauced Sirloin

Ingredients to make Chunky Spinach Broccoli Spread

1/4 c Extra-virgin olive oil
1 ts Whole cumin seeds
1/2 ts Crushed red pepper flakes
2 tb Fresh lime juice
1/2 ts Salt
1/4 ts Black pepper
1 lb Broccoli,cut into 1/4 inch pieces,stem included
1/4 lb Fresh spinach
1/2 c Water
2 tb Grated coconut

Directions to make Chunky Spinach Broccoli Spread