Ingredients

• 2 c brown rice, cooked
• 1 14.5 oz can low sodium black beans (unseasoned)
• 1 jalapeno, minced (seeds removed unless you like more heat)
• ½ of a small onion, minced
• 2 tsp cumin
• 1 tsp chili powder
• 3 garlic cloves, minced
• 1 med/large orange, juiced
• 1 small lime, juiced
• 1 ear of corn, kernels removed
• ½ tsp olive oil
• ¼ c cilantro, finely chopped
• ¼ c chicken or vegetable stock (optional – if rice is dry when you taste it, add a touch)
• salt and pepper to taste

Directions

1. Put black beans into a medium sized pot on med/high heat. Add minced onion, jalapeno, cumin, chili powder, garlic, and juice from an orange. Cook for 7-8 minutes.
2. Add rice to mixture and stir to combine.
3. Heat olive oil in a small saucepan, add corn kernels and lime juice, and cook for about 2 minutes.
4. Add corn and cilantro to the rice/bean mixture and stock, if needed, and taste. Add salt/pepper at your discretion and serve.

Nutrition (per serving...6 servings total for recipe): 152 calories, 29g carbs, 2g fat, and 6g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 2 ears of sweet corn
• 2/3 c arborio rice
• 4 cups chicken (or vegetable) stock, warmed
• 1 tbsp serrano (or jalapeno) pepper, minced
• 1 shallot (or ¼ c onion), minced
• 1 large clove of garlic, minced
• 2 oz dry vermouth (or dry white wine)
• 2 tbsp olive oil
• 2 tbsp parmesan cheese
• salt and pepper to taste
• 1 tbsp fresh thyme leaves, finely chopped

Directions

1. Turn heat on grill (or grill pan) up to high (550-600 F) and grill corn on each side for 2 minutes, turning a quarter turn each time and lightly charring the outside. Remove kernels from cob when they’ve cooled down and set aside.
2. Turn heat to medium on a medium sized saucepan, add olive oil, and then add shallot/serrano/garlic, cook for about 1 minute.
3. Add rice and cook for another 2 minutes, approximately. (you want a bit of gold color on the rice)
4. Ladle warm chicken stock, one ladleful at a time, into the rice mixture...stir constantly to release starches, and keep adding ladlefuls of stock every time the previous ladleful evaporates almost entirely. Repeat process for about 30-35 minutes or until you like the texture of the rice.
5. Turn off heat, add corn kernels, parmesan cheese, and thyme leaves...stir thoroughly to combine and then taste. Season with salt and pepper to your taste at the very end.

Nutrition (per serving...4 servings total for recipe): 130 calories, 10g carbs, 8g fat, and 4g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 1 medium spaghetti squash (about 3-4 lbs), halved lengthwise, seeds removed
• 2 slicer tomatoes (I used beefsteak), cut into ½ inch pieces
• 6 cherry tomatoes, quartered
• 1/2 of a small yellow onion, minced
• 1 celery stalk, minced
• 2 dry bay leaves
• 1/3 c fresh basil, minced finely
• 2 tbsp fresh oregano, minced finely
• 2 tbsp fresh thyme
• 2 tbsp fresh curly parsley, minced
• 5-6 cloves of garlic, minced
• 2 tbsp balsamic vinegar
• 2 tbsp lemon juice (one small lemon’s worth of juice)
• 3 tbsp extra virgin olive oil
• Salt and pepper to taste
• Red pepper flakes to taste (I used about half a teaspoon)
• About a tbsp of finely grated cheese of your choice. Parmigiano reggiano, mozzarella, or I used Gran Queso Reserve from a local cheese shop – similar to Manchego cheese (OPTIONAL)
• A little more basil for garnish

Directions

1. Pour a tbsp of olive oil on each half of the squash and try to coat all surfaces. Sprinkle lightly with salt and freshly ground black pepper. Roast in the oven for 35 minutes at 450 F.
2. While the squash is roasting, prep the rest of the ingredients, starting with the tomatoes.
3. Add a tablespoon of olive oil to a saucepan on med/high heat and toss in the tomatoes, onions, celery, garlic, basil/oregano/thyme (not the parsley), balsamic vinegar, lemon juice, bay leaves, and just a touch of salt/pepper (seasoning as we go to build flavor).
4. Turn heat down to medium and let the sauce simmer for 10 minutes, covered.
5. Taste and add red pepper flakes to your liking (note that you can always add more later).
6. Simmer for another 10 minutes, covered. At this point your sauce should actually resemble a cohesive sauce.
7. Remove lid and simmer for another 5 minutes or so. Give it another taste. Add salt/pepper as needed or red pepper flake if you want more spice.  Remove bay leaves.
8. At this point the 35 minute cook time for the squash should be done and it should be ready to be filled with the tomato sauce mixture. Equally distribute between the two halves and grate the cheese on top to lightly cover. If you want to make this a vegan recipe or cut the calories/fat, omit the cheese here.
9. Roast at 450 F for another 12-15 minutes and remove from oven.
10. Serve it on the half shell and it makes for easy clean-up. Just mix it all together and add a little parsley at the end for color and extra flavor.

Nutrition (per serving...2 servings total for recipe): 261 calories, 17g carbs, 21g fat (all from olive oil), and 4g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 2.5 c extremely ripe figs (about 20-25 figs), halved
• 1/2 c honey
• 3 tbsp warm water
• 1 tsp green cardamom pods – toasted, crushed with mortar/pestle, and husks removed
• 2 tbsp lemon juice (one small lemon’s worth of juice)

Directions

1. Toast the cardamom pods in a skillet for 1-2 minutes on medium heat.
2. Crush cardamom pods with mortar and pestle, remove and discard most of husks (the green outer layer of the cardamom pod)
3. Add figs, honey, water, and cardamom to a food processor/blender and combine until smooth.
4. Cook on medium heat in a non-stick skillet for approximately 6-8 minutes. You want a slightly thick consistency to the jam.
5. Add the lemon juice and cook for about 2 more minutes on medium heat.
6. Put mixture into sterilized jars and boil filled jars for about 5 minutes to seal.
7. Serve with cheese, bread, crackers, yogurt, ice cream, etc.

Nutrition (per serving...20 servings total for recipe): 40 calories, 11g carbs, 0g fat, and 0g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 4-5 lb chuck roast (preferably grass fed)
• 15-20 medium figs (about 2 cups), pureed (in food processor or blender)
• 2 dried guajillo (or pasilla) chilies, left intact with seeds inside
• 1 32 oz container of beef stock
• ¼ c dried cherries
• 2 dried bay leaves
• 6 garlic cloves, slightly crushed
• 1 tbsp dried rosemary (or 2 tbsp fresh)
  
• ¾ c red wine (cabernet sauvignon is what I use)
• 3 cinnamon sticks
• 1 tbsp whole cloves
• 2 tbsp balsamic vinegar
• salt and pepper to taste

Directions

1. Season chuck roast with salt/pepper and sear on both sides (4-5 minutes per side)
2. Add chuck roast and all other ingredients to a Crock Pot and turn on High. Cook 3 hours.
3. Turn heat down to Low and cook for 7-8 hours.
4. Remove bones and shred or chop the beef and strain the sauce. Let sit 1 hr and skim fat.
5. Before serving, toss into a skillet and reduce for about 10 minutes on med/high heat. Serve with mashed potatoes, roasted potatoes, sweet potatoes, or rice.

Nutrition (per serving...6 servings total for recipe): 298 calories, 24g carbs, 12g fat, and 30g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

For the batter:

• 1 c organic/unbleached whole wheat flour
• 2 tbsp Dark Chocolate cocoa powder (Dutch processed, 100% cacao is what was used)
• 1 tbsp ground cinnamon
• 2 tsp baking powder
• ½ tsp sea salt (fine)
• 2 tbsp honey (I used clover honey)
• 1 c skim milk
• 2 eggs, medium
• 1 tbsp coconut oil
• ½ tsp each of almond and vanilla extract
• ½ cup bing cherry pieces (minus pits), roughly chopped

For the sauce:

• 1.5 c bing cherries (minus pits), roughly chopped/crushed (reserve all cherry juice)
• 0.5 c water
• 1 tbsp honey
• 1 tbsp balsamic vinegar
• Corn starch slurry – whisk together 2 tsp corn starch and 2 tsp room temperature water

Directions

Make the batter:

1. Mix together dry ingredients in a large bowl.
2. Mix together wet ingredients in a medium bowl.
3. Pour wet mixture into dry mixture and whisk to combine.

Make the sauce:

1. Combine water, 1.5 c cherry pieces/juice, balsamic vinegar, 1 tbsp honey. Cook on medium heat for 8-10 minutes until slightly syrupy. Crush the cherries as you go to release juices.
2. Remove cherry pieces and reserve.
3. Mix in cornstarch slurry and cook 1-2 more minutes.
4. Put sauce in a bowl or squeeze bottle for serving.

Make the pancakes:

1. Heat a large non-stick saucepan on medium heat.
2. Add two half cup scoops (separate from each other) to the saucepan.
3. Cook for about 3-4 minutes on the first side and another 15-30 seconds on the second side.

Serve two pancakes per plate, topped with the sauce and the reserved cherry pieces.

Additionally, you can add maple syrup, honey, confectioner’s sugar, pistachios or almonds, coconut milk sweetened with honey or with cinnamon mixed in...or even dark chocolate shavings, if you’re doing a more dessert-like preparation of this dish.

Nutrition (per serving...4 servings total for recipe): 295 calories, 55g carbs, 7g fat, and 11g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 1 lb thin-cut boneless pork loin chops, sliced into strips
• 1 red bell pepper, seeded/cored and julienned
• ½ small onion, sliced thinly
• 1 c pineapple chunks
• For the Sauce – ½ c fresh pineapple, 2 cloves fresh garlic, 1/3 c ketchup (organic/low sodium), 2 tbsp low sodium soy sauce, 5 tsp sriracha or other chili sauce, 1 tbsp rice vinegar (or white), and 2 tbsp brown sugar (or regular sugar) – whir together in a mini food processor, Magic Bullet, or blender
• brown rice (optional)

Directions

1. Heat wok on medium/high. Add pork and cook for three minutes. Remove with tongs. Set aside.
2. With wok still med/high, add bell peppers, onions, and pineapple. Cook 3-4 minutes.
3. Add the pork back to the wok. Pour prepared sauce over the top and stir/toss to coat.
4. Cook for 2-3 minutes, remove from heat, and serve with rice. Enjoy!

Nutrition (per serving...4 servings total for recipe): 187 calories, 11g carbs, 8g fat, and 16g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 1.5 lbs boneless/skinless chicken thighs, fat trimmed and cut into ½ inch chunks
• 1 can unsweetened coconut milk (14.5 oz)
• 1 tbsp coconut oil (or vegetable oil/safflower oil/grapeseed oil)
• 1.25 cups skim milk
• 3-4 kaffir lime leaves, torn
• Vegetables: ½ c green beans (blanched and cut into 1 in pieces), 1 large zucchini cut into half moons, 1 large tomato (on the vine/slicer) cut into ½ inch chunks, 4 medium-sized new/red potatoes cut into ½ inch chunks and parboiled (boiled for 5-6 minutes prior), 1 red jalapeno (seeds removed) cut into 1 inch long julienned strips (or green is fine if you can’t find red)
• 1/3 c fresh pineapple cut into ½ inch pieces
• 2/3 c Thai basil, roughly chopped
• Seasonings: 1 tsp sugar, 1 tbsp fish sauce, and salt to taste. Coconut milk drizzle garnish

Directions

1. Heat wok on medium heat. Add ½ can of coconut milk, coconut or other oil, and red curry paste.
2. Mix in red curry paste thoroughly and add chicken. Cook for 7-8 minutes, stirring frequently.
3. If mixture ever looks a little dry, have ¼ cup skim milk reserved and pour in a small amount.
4. Add remaining coconut milk (reserve 2-3 tbsp for topping) and 1 c skim milk. Med/High heat.
5. Add Thai basil, fish sauce, sugar, kaffir lime leaves, and all vegetables. Cook for 6-7 minutes.
6. Zucchini should be tender (that’s your measuring stick for doneness). Add salt if needed.
7. Serve with rice and enjoy!

Nutrition (per serving...6 servings total for recipe): 232 calories, 14g carbs, 8g fat, and 26g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 4 cups (1 quart) chicken, seafood, or vegetable stock
• 14-16 shelled and deveined shrimp, large (about ½ lb total)
• 2-3 kaffir lime leaves, torn into pieces
• 1 lemongrass stalk, cut into 1 inch pieces and crushed to release oils
• 5 slices of galangal or ginger
• 8 oz of cremini (baby portabella) or white button mushrooms, quartered
• 4 tbsp lime juice (about two limes)
• 3 tbsp fish sauce (or to taste) – this will act in place of salt (but salt isn’t an exact swap-out)
• 3-4 hot chilies, seeds removed and pieces cut off and crushed to release a little heat
• 3-4 tbsp roasted chili paste (chili paste in soya bean oil)
• Chopped green onion and cilantro leaves – to finish/garnish

Directions

1. Bring chicken stock to boil on high heat, then lower heat to medium.
2. Add lime leaves, lemongrass, and galangal wrapped in cheesecloth that has been tied with butcher’s twine. Simmer for 10 minutes, covered.
3. Add mushrooms, fish sauce, and lime juice to pot. Cook on med/high heat for 2-3 minutes, covered.
4. Add shrimp and turn off heat completely. Make sure the lid is on. Let sit for 4-5 mins.
5. During that 4-5 min timeframe, put 1 tbsp of chili paste and 1-2 slivers of chilies in each bowl.
6. Ladle soup into bowls, stir to mix in the paste, garnish with cilantro and green onions.
7. Adjust taste to your liking. More chilies, chili paste, fish sauce, lime, etc. Spicy/sour/salty.
8. Serve hot, with or without rice.

Nutrition (per serving...4 servings total for recipe): 120 calories, 6g carbs, 2g fat, and 19g protein (calculated with www.myfitnesspal.com/recipe/calculator).

Ingredients

• 2 four ounce pork chops
• ½ tbsp extra virgin olive oil
• salt/pepper to taste
• 1 cup cherries (Rainier or Bing), pitted and roughly chopped (I used Rainier cherries)
• 2 small cloves of garlic (or one large clove), minced
• 1.5 tsp of Dijon or stone ground mustard (I used Dijon mustard)
• ¼ tsp freshly ground black pepper
• 2 tbsp half and half
• fresh parsley, chopped finely for garnish (about 1 tsp)

Directions

1. Let pork chop sit at room temperature for about 30 minutes, covered. Preheat grill on high (mine gets to 600 degrees...yours may differ slightly) after the chop has been out of the fridge about 10-15 minutes.
2. Heat saucepan on med/high heat, add cherries, turn down to medium heat and cook for 10-12 minutes.
3. Season pork chops first with olive oil, then salt/pepper to taste (don’t use much as the sauce will have lots of flavor). Put pork chops on grill, cook on first side 4-6 minutes.
4. When you’ve put the chops on, turn the heat on your saucepan down to low/medium. Add Dijon mustard, ¼ tsp fresh ground black pepper, and minced garlic. Cook for about 3-5 more minutes.
5. After initial 4-6 minutes of grilling pork chops, flip and cook for 4-6 more minutes on other side. Remove from grill and let rest for 5 minutes.
6. Add half and half to saucepan mixture, stir in, and cook 2-3 more minutes.
7. Put on a plate, sprinkle parsley on top, and serve.

Nutrition (per serving...2 servings total for recipe): 185 calories, 12g carbs, 8g fat (pork/olive oil/half and half), and 18g protein. (calculated with www.myfitnesspal.com/recipe/calculator).