chipotle turkey & tomato mini sliders

This meal is gluten-free.

the goods:

1 cup Hellman's Light mayonnaise

3/4 teaspoon dried chipotle powder

1 teaspoon garlic powder

2 teaspoons lemon juice

1/4 teaspoon ground black pepper

sliced oven roasted turkey

1 tomato, sliced (organic preferred)

pesto spinach bread (click link for recipe) 

optional: 1 avocado, sliced (organic preferred)

the process:

1. Combine mayonnaise, chipotle powder, garlic powder, lemon juice and black pepper in a small bowl.

2. Refrigerate mayo for several hours so that the flavors develop

3. Once mayo is ready, slice tomatoes and avocados

4. Stack tomato and turkey (and avocado if you choose) on pesto spinach bread, cut in squares

5. Add desired amount of chipotle mayo

6. Secure with toothpick if needed

the result:

6-10 sliders

the benefits:

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K. 

Chipotle Peppers contain a key ingredient called capsaicin, which can help arthritis, headaches, allergies, poor digestion and more. They can help fight inflammation and also lower blood cholesterol. Consuming peppers will give your overall immune system a boost.

Turkey is a low card food, and naturally scores low on the glycemic index scale, so it may help in regulating blood sugar levels. It's relatively high protein concentration also helps maintain healthy digestion. It's important to choose turkey that has no artificial fillers, flavors or colors as well.

the brands (used in this recipe): 

Healthy Ones Oven Roasted Turkey Breast 

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pesto spinach bread

This bread is gluten-free and paleo-friendly.

the goods:

5 large eggs

15 oz (1.5 small packages) frozen chopped spinach, thawed and drained

3 tablespoons unsalted butter

basil (about 15 leaves), chopped

3 cloves garlic, minced finely

1/2 cup raw pine nuts

the process:

1. Preheat oven to 400°

2. Grease baking dish with butter (we used an 8" glass pie dish)

3. Toast pine nuts in sauté pan/skillet, using 1 tablespoon of butter, paying close attention and stirring constantly to prevent burning. Once pine nuts are lightly brown, remove from heat.

4. Crush pine nuts in a food processor, blender or using mortar and pestle

5. Combine eggs, nuts, garlic, basil and spinach in large bowl

6. Pour mixture into baking dish (optional: blend for a few second in blender before pouring in baking dish)

7. Bake for 20-25 minutes, until set

the result:

One 8" bread "pie"

the benefits:

Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Basil is a great source of vitamin A (and beta carotene), which can help to lessen the progression of asthma, osteoarthritis and rheumatoid arthritis. The magnesium in basil helps to promote cardiovascular health by promoting healthy blood flow through blood vessels. Basil is also a great source of iron, calcium, potassium and vitamin C. 

Pine nuts are high in protein and are filled with amino acids, which make them a great source of nutrition. They are an excellent source of vitamins B1 and B3, manganese, copper, magnesium, molybdenum and zinc. 

the brands (used in this recipe): 

4 Grain Cage-Free Eggs 

Christopher Ranch Organic Garlic 

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sesame-ginger beef stir fry

This meal is gluten-free and paleo-friendly.

the goods:

1/2 to 3/4 pound boneless beef sirloin strips (grass-fed preferred)

1 carrot, peeled and julienned (organic preferred)

1 cup mushrooms (organic preferred)

1/4 soy sauce (organic, gluten-free used in this recipe)

2 garlic cloves, minced (organic preferred)

2 tablespoons sesame oil

1 tablespoon black sesame seeds

1/2 tablespoon ginger root, grated

1/2 teaspoon dried red pepper flakes

1/2 teaspoon ground black pepper

1/3 cup cold water

1 tablespoon arrowroot powder (or gluten-free cornstarch)

2 tablespoons grapeseed oil (or olive oil)

1 bag frozen organic stir fry vegetables

the process:

1. Combine soy sauce, garlic, ginger, dried red pepper, black pepper, sesame oil, sesame seeds

2. Add beef and marinade for 30 minutes, at room temperature

3. Drain meat, and reserve remaining marinade

4. Dissolve arrowroot powder in water, then stir in remaining marinade

5. Preheat skillet (or wok) over high heat and add 1 tablespoon grapeseed oil

6. Cook frozen veggies for 1 minute uncovered, then for 3 minutes covered

7. Add fresh carrot and mushrooms, cook for additional 2 minutes

8. Remove vegetables from skillet and keep warm in dish or pan

9. Add half of the beef to the hot stir fry pan and cook for 2-3 minutes, until browned

10. Remove beef and set aside. Add remaining beef and cook for 2-3 minutes

11. Return all of the meat to stir fry pan

12. Stir marinade and add to skillet. Cook with beef until sauce is thickened and bubbly

13. Stir in vegetables. Cover and cook for 1 minute

14. Toss stir fry in pan before serving

the result:

Four servings

the benefits:

Grass-fed beef is a wonderful source of protein, but more specifically, holds many more nutritional benefits than grain-fed beef. Because grass-fed meat is so lean, it is also lower in calories yet it is a major source of omega-3 fatty acids. These omega-3 fats have many benefits, including a broad array of beneficial cardiovascular effects and help in reducing the risk of cancer, arthritis, hypertension and other autoimmune disorders. Grass-fed beef has two to four times more omega-3 fatty acids than feedlot/grain-fed beef. In addition, grass-fed beef also has a significantly lower risk of E. coli contamination.

Ginger has a number of benefits including antioxidant effects, an ability to inhibit the formation of inflammatory compounds and anti-inflammatory effects.

Carrots have many health benefits including reduced cholesterol, prevention from heart attacks, warding off certain cancers (including lung and breast cancer) and many others. They are a good source of antioxidants, are rich in vitamins A, C and K, and potassium. The vitamin A in carrots can help improve eyesight. Carrots can help prevent stroke, lower blood sugar levels and protect against macular degeneration.

Mushrooms have very low sodium and fat. They are high in fiber, can help lower high blood pressure levels and reduce the risk of stroke. Mushrooms contain cancer-risk-reducing nutrients and immunity boosting goodness.

Water Chestnuts are a great source of potassium and fiber. They are low in sodium, and virtually fat-free.

Broccoli has a long list of nutritional benefits, starting with its help in preventing cancer, especially breast and uterus cancer, since it flushes excess estrogen from the body. The presence of vitamin C, sulphur and amino acids makes broccoli a wonderful detoxifier. Because of this, it can prevent itches, rashes, arthritis, skin disease and more. Broccoli helps to prevent heart disease, eye problems, high blood pressure and anemia just to name a few.

the brands (used in this recipe):

American Grass-Fed Beef (Purchased at Whole Foods)

San-J Organic, Gluten-Free Soy Sauce

Christopher Ranch Organic Garlic 

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baked lemon-garlic chicken & asparagus bundles

This meal is gluten-free and paleo-friendly.

the goods:

1 bunch fresh asparagus spears (organic preferred), trimmed

3 or 4 boneless, skinless chicken breasts (organic preferred)

4 1/2 teaspoons of olive oil

2 teaspoons of lemon juice

1/2 teaspoon dried basil

1/4 teaspoon dried thyme

1/4 teaspoon pepper

1 garlic clove

1/4 cup chopped green onions/scallions

2 teaspoons arrowroot (or cornstarch)

1 cup chicken broth (organic preferred)

toothpicks

tin foil

Optional: Serve with Trader Joe's Organic Blend Vegetables (pictured above)

the process:

1. Preheat oven to 350°. Grease 13x9x2 baking pan with cooking spray or olive oil

2. Wash chicken breasts and slice in half to make two thinner pieces out of each chicken breast

3. Wrap one chicken piece around 6-7 asparagus spears. Secure with toothpick

4. Continue wrapping "bundles" and place them in greased pan

5. Combine oil, lemon juice and spices in bowl. Pour over bundles

6. Cover asparagus tips with tin foil. Cover entire pan with foil

7. Bake for 15 minutes

8. Remove all foil and sprinkle with green onions and garlic

9. Bake 12-15 minutes or until chicken juices are clear and asparagus is crisp tender

10. Remove bundles and place on serving tray to keep warm

11. In saucepan, combine arrowroot and chicken broth until smooth. Stir in pan juices. Bring to boil

12. Cook and stir until thickened (about 2 minutes)

13. Pour over bundles

the result:

Four to six servings

the benefits:

Chicken is a great source of protein, which can help prevent bone loss, since animal protein helps to preserve bone. The leanest part of a chicken is the chicken breast. Chicken is also a great source of the cancer-protective B vitamin, niacin, and the trace mineral selenium. Selenium is of fundamental importance to human health and it is an essential component of several metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function.

Asparagus is rich in protein but low in calories and carbohydrates. It is an excellent source of potassium, folic acid, vitamins A, C, and K. Asparagus helps to cleanse the body of waste is anti-inflammatory and can prevent cataracts and other eye problems.

Green Onion are a great source of vitamins A and C and contain no fat. They can help with heart health, lower cholesterol levels and lower the risk of some cancers.

 Carrots have many health benefits including reduced cholesterol, prevention from heart attacks, warding off certain cancers (including lung and breast cancer) and many others. They are a good source of antioxidants, are rich in vitamins A, C and K, and potassium. The vitamin A in carrots can help improve eyesight. Carrots can help prevent stroke, lower blood sugar levels and protect against macular degeneration.

 Green Peas are loaded with antioxidant and anti-inflammatory nutrients. Studies show that intake of green peas is associated with a lower risk of developing type-2 diabetes. Peas provide a substantial amount of protein and fiber, which can help to regulate blood sugar levels and aid in the prevention of stomach cancer.

 Corn is a good source of many nutrients, including vitamins B1, B5, folate, dietary fiber, vitamin C and more. It can contribute to cardiovascular health, help to lower the risk of developing lung cancer and also help with 

the brands (used in this recipe):

Trader Joe's Organic Blend Vegetables (Frozen)

Pacific Natural Foods Free Range Chicken Broth, Gluten-Free

Christopher Ranch Organic Garlic 

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black bean, avocado and tomato salad

This meal is vegan-friendly, gluten-free and dairy-free.

the goods:

organic leafy greens

1 can (organic) black beans, rinsed and drained

1 tomato, chopped (organic preferred)

1 avocado, diced (organic preferred)

1/2 cup fresh cilantro, chopped (organic preferred)

1 lime, cut (to squeeze over salad)

Optional: Oil and vinegar or balsamic vinaigrette dressing

the process:

1. Combine all ingredients and toss

2. Squeeze lime over salad

3. Serve as is, or with oil and vinegar for dressing

the result:

4-6 servings

the benefits:
Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.

Black Beans are a very good source of cholesterol-lowering fiber. This high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Black beans are also loaded with protein and anti-oxidants, that may help protect against cancer. They help to provide energy while stabilizing blood sugar levels - a winning combination!

Avocados are packed full of goodness! They can inhibit the growth of different cancers, including oral cancer. Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cells and destroy them without harming healthy cells. Avocados may help to prevent breast cancer, as well as aging-related eye disease. They can help lower cholesterol, prevent strokes, and lower the risk of heart disease.

 Cilantro is a powerful natural cleansing agent and can help remove heavy metals from the body. It is also an anti-inflammatory, which can help symptoms of arthritis. Cilantro helps to ward of urinary tract infections and feelings of nausea. It aids in insulin secretion and lowers blood sugar levels, contains immune-boosting properties, acts an an expectorant, help ease eye-aging, promotes healthy liver function and is a great source of iron and magnesium.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K. Tomatoes are a wonderful source of antioxidants, which help boost immune function. 


the brands (used in this recipe):

Earthbound Farms Organic Greens 

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chipotle-lime salmon

This meal is paleo-friendly, gluten-free and dairy-free.

the goods:

1 lb salmon, cut into 4 filets

1 to 2 tablespoons of grapeseed oil (or olive oil)

2 limes, sliced in half (organic preferred)

1 teaspoon dry chipotle powder

the process:

1. Preheat oven to 500°

2. Rinse salmon, pat dry and set on lightly oiled shallow baking pan

3. Rub each filet with grapeseed oil

4. Squeeze the juice from one-half of a lime onto each filet

5. Sprinkle chipotle powder and place lime half on top of each filet

6. Turn down the oven to 275°

7. Bake filets for 8-12 minutes, depending on preference

Optional: Serve with Black Bean, Avocado and Tomato Salad 

(image below, click here for the recipe )

the result:

4 delicious filets of salmon!


the benefits:
Salmon is low in calories and saturated fat, but high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. These omega-3 fats have many benefits, including a broad array of beneficial cardiovascular effects. Salmon helps with heart-health also by providing important B vitamins. Salmon also can help to prevent and control high blood pressure, prevent stroke, prevent heart attacks and prevent many types of cancer, including skin cancer!

Limes have many health benefits, including weight loss, skin care, good digestion and eye care. In addition, they contain unique flavonoid compounds that have antioxidant and anti-cancer properties. They are also an excellent source of vitamin C.


Chipotle Peppers contain a key ingredient called capsaicin, which can help arthritis, headaches, allergies, poor digestion and more. They can help fight inflammation and also lower blood cholesterol. Consuming peppers will give your overall immune system a boost.

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strawberry nut salad

This salad is vegan-friendly.

the goods:

3 to 4 cups organic leafy greens

1 1/2 cups organic fresh strawberries, sliced

1 cup walnuts, no salt added

1 cup sliced almonds, no salt added

1 teaspoon cinnamon

1 teaspoon nutmeg

oil and balsamic vinegar (for dressing)

the process:

1. Wash greens. Set aside

2. Wash strawberries and slice. Leave two whole strawberries for garnish

3. Mix greens, strawberries, cinnamon, nutmeg, walnuts and almonds

4. Top salad with oil and vinegar

5. Garnish with two whole strawberries


the result:

2 to 4 servings


the benefits:
Strawberries are an excellent source of dietary fiber and vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.


Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.


Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.


Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth a food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.


the brands (used in this recipe):
Earthbound Farms Organic Greens 

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spicy gumbo-laya

This meal is gluten-free.

the goods:

2 tablespoons grapeseed oil (olive oil or coconut oil can also be used)

1 large onion, diced

2 cloves garlic, minced (organic preferred)

6 ounces gluten-free Andouille sausage*, sliced

1 cup uncooked long-grain brown rice, rinsed

2 cups gluten-free chicken broth**

1 (14.5 oz) can chopped tomatoes, no salt added

1 small organic tomato, chopped

¼ cup tomato sauce (organic preferred)

1 pound raw shrimp, peeled and de-veined (frozen is a good option, too)

¼ teaspoon cayenne pepper, to taste

½ teaspoon dried oregano

¼ teaspoon fresh ground pepper

½ cup fresh parsley, chopped

1 cup chopped okra (fresh or frozen)

1 lime (to cook with okra)

*this recipe used Applegate Organics sausage, made from pork raised humanely on 

sustainable farms and has no antibiotics, added nitrates or nitrites and no fillers.

**this recipe used Pacific organic free-range chicken gluten-free broth

the process:

1. Heat grapeseed oil in a large saucepan. Add onions, garlic and sausage

and sauté for 5 minutes

2. Add uncooked rice and cook for 2 minutes

3. Add chicken broth, tomatoes (canned and fresh) and tomato sauce and cook over medium heat until mixture begins to boil

4. Reduce to a simmer; cover and cook for 20 to 25 minutes

5. In separate pan, sauté chopped okra with lime, cut in eighths, to prevent okra "slime"

6. Add shrimp, fresh parsley and spices to large pot of ingredients

7. Cook for 5 more minutes. Stir in cooked okra. Taste and adjust seasonings

8. Sprinkle with parsley before serving


the result:
Four to six servings of gumbo-laya!


the benefits:
Okra is low in calories and is a good source of many nutrients including vitamins B6 and C, fiber, calcium and folic acid. Okra also facilitates the propagation of good bacteria (probiotics). 


Parsley is an excellent source of vitamins A and C and folic acid, which can help in preventing both colon and cervical cancers. Parsley also helps with anemia, digesting and hormone balancing.


Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K. Tomatoes are a wonderful source of antioxidants, which help boost immune function. Cooked tomatoes (as used in this recipe) allow even more desirable antioxidants in tomatoes to be made available to the body.


Long-grain brown rice can help reduce the risk of colon cancer and is packed full of fiber. Brown rice also contains manganese, which helps produce energy from proteins and carbohydrates contributing to a healthy nervous system.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Shrimp is a great source of low-calorie, low-fat protein. Shrimp contain nutrients that help prevent heart arrhythmia as well as help prevent and control high blood pressure. They are a good source of omega-3 fatty acids and can help in the prevention of leukemia, multiple myeloma and non-Hodgkin's lymphoma.

the brands (used in this recipe):

Applegate Farms Organics

Lundberg Long Grain Rice

Christopher Ranch Organic Garlic

Pacific Natural Foods Free Range Chicken Broth, Gluten-Free  

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