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Week of July 21st, 2017
Meal Plan A Meal Plan B Meal Plan C
Grilled Romaine Lettuce with Tomatoes Summer "Pasta" Salad Paleo Zucchini Fritters
BLT Pasta Salad Crustless Summer Pie Pineapple Pecan Chicken
Grilled Zucchini Pizza Slices Ginger Chicken and Mushrooms Cheese/Nut Stuffed Celery
Fresh Ginger Ice Cream Mango/Pineapple Tropical Slushes Mango Mouse Cups
Meal Plan A
GRILLED ROMAINE LETTUCE WITH TOMATOES
For the Grilled Romaine:
2 romaine hearts, halved lengthwise
Extra virgin olive oil, for brushing
Salt and Pepper (about ½ teaspoon each per half)
2 lemons, halved
For the topping:
4-5 Roma tomatoes, diced
2 cloves of garlic, finely diced
3 tablespoons basil, sliced thinly
1 tablespoon extra virgin olive oil
½ tablespoon aged balsamic
¼ teaspoon salt
A pinch of fresh ground pepper (less than ¼ teaspoon)
Rinse and dry the romaine (it is important for the lettuce to be fully dry before you grill otherwise it may
steam). Brush both sides of romaine with olive oil, and sprinkle with salt and pepper.
Set grill to direct heat. Grill the romaine hearts on each side until lightly browned on both sides (about 2
minutes each side). While the romaine is grilling place the lemon halves on the grill about 4 minutes (until
you see grill marks). Remove from heat, and top with the tomato basil mixture and a squeeze of fresh
grilled lemon and a drizzle of aged balsamic. For the Tomato Basil Salad: Place together tomatoes, garlic,
basil, olive oil, balsamic, salt and pepper, into a bowl and toss together.
BLT PASTA SALAD
2-1/2 cups uncooked bow tie pasta
6 cups torn romaine lettuce
1 medium tomato, diced or (2-3 roma tomatoes)
4 bacon strips, cooked and crumbled (Sub: Vegan Option)
1/2 cup ranch dressing
1 Tablespoon barbecue sauce
1/4 teaspoon pepper
Cook pasta according to package directions. Drain. Then rinse pasta under cold water.
In a large bowl, combine the romaine lettuce, tomato, bacon and pasta. Drizzle the ranch dressing and
barbecue sauce over the top. Gently toss to coat evenly. Season with pepper. Serve immediately and enjoy!
Grilled Zucchini Pizza Slices
large zucchini slices, cut 3/4 inch thick
olive oil, for lightly brushing both sides of pizza and oiling grill grate
pizza sauce of your choice (I used canned red sauce, but you could also use Basil Pesto or white sauce.
Extra sauce can be frozen for later. Choose sauce with the lowest grams of sugar for the South Beach Diet.)
grated cheese (I used a blend of low-fat cheese called "pizza cheese," but you can use any cheese you'd
enjoy on pizza.
pizza toppings of your choice
Oil the grill grates (I use a bit of oil on a paper towel), then preheat grill to medium-high. (If using a broiler, it
should be reheated as well.) Cut zucchini into thick slices about 3/4 inch thick. (I used 8-Ball zucchini, which
made lovely found slices, but you can cut the zucchini into round slices or lengthwise slices, depending on
what shape the zucchini is. I wouldn't use enormous zucchini with large seeds for this recipe.) Grill the
zucchini 7-8 minutes, or until there are some grill marks and it's starting to be tender. (If the zucchini has a
side that's slightly larger, grill that first so it will be the "top.") If desired, you can heat the sauce while the
zucchini grills. (I did, but next time I might not bother.) Remove zucchini from the grill, putting them grilled-
side up on a cutting board you can use to take them to the kitchen. Add sauce, cheese, and other toppings
as desired. (I spread each slice of zucchini with about 1 T red pizza sauce, then sprinkled each piece with a
generous pinch of pizza cheese, added 4-5 slices of turkey pepperoni, and sprinkled over a tiny bit more
cheese.) Put loaded zucchini slices back on the grill and cook 7-8 minutes more with the grill lid closed.
(Check them every few minutes to see when the cheese is melted and the toppings are lightly browned,
especially if you're using a broiler. If you have a gas grill where you can regulate the heat, I turned it to high
when I put the pizza back on.) Remove zucchini pizzas from grill and serve hot.
FRESH GINGER ICE CREAM
1 cup milk
3/4 cups granulated sugar
1/3 cup sliced fresh ginger (sliced into thin rounds like coins)
1/4 teaspoon vanilla extract
2 cups heavy whipping cream
In a large mixing bowl, whisk together the milk and sugar until the sugar is dissolved.
Add the sliced ginger, vanilla, and cinnamon. Stir together until combined.
Add the heavy whipping cream and stir gently to combine.
Cover the bowl and let sit in the refrigerator for a few hours, or overnight.
Strain the mixture and process in an ice cream maker. Serve while soft, or freeze until firm.
Meal Plan B
SIMPLE CAPRESE ZUCCHINI SUMMER “PASTA” SALAD
2 pounds zucchini, washed and dried and spiralized
10.5 ounces cherry tomatoes, diced in half lengthwise (SUB: Roma Tomatoes)
8 ounces mozzarella pearls
4 tablespoon balsamic vinegar
2 tablespoon olive oil
3.4 ounces fresh basil, chopped
salt and pepper, to taste
Place the spiralized zucchini noodles, cherry tomatoes, mozzarella pearls, balsamic vinegar, olive oil, and
basil in a medium-to-large serving bowl and mix until combined. Taste and season with salt and pepper.
Place the salad in the refrigerator to allow the flavors to mend for at least 2 hours. Serve cold.
CRUST-LESS SUMMER ZUCCHINI PIE
10 oz shredded zucchini, all liquid squeezed out
1/2 cup shallots, chopped
1/4 cup chopped fresh chives
1/2 cup part skim mozzarella
2 tbsp grated parmesan cheese
1/2 cup white whole wheat flour
1 tsp baking powder
2/3 cup fat free milk
1 tsp olive oil
2 large eggs, beaten
1/2 tsp kosher salt
fresh cracked pepper to taste
Preheat oven to 400°. Lightly spray a pie dish with cooking spray or your misto. Combine zucchini, shallots,
chives, and mozzarella cheese in a bowl. Sift flour and baking powder in a medium bowl. Add remaining
ingredients to the bowl and blend well. Combine with zucchini mixture and pour it into the pie dish. Top
with parmesan cheese and bake 30-35 minutes or until knife comes out clean from the center. Let it stand at
least 5 minutes before serving.
GARLIC-GINGER RICE WITH CHICKEN AND MUSHROOMS
Ingredients (for 2 people)
1 cup. cooked brown rice
220 gr. grillen or pan fried chicken breasts, cut into strips
250 gr. fresh mushrooms, sliced
half an onion, diced
1 tbsp. fresh ginger
2 tbsp. low sodium soy sauce
2 garlic cloves
salt and pepper to taste
olive oil for the pan
Heat some oil in a pan, when it’s hot enough, add garlic and sauté until fragrant for a minute or so. Then add
onion and mushroom and sauté until almost done. Now, toss cooked brown rice and chicken into the pan
and stir to mix it with the rest of ingredients. Add soy sauce, ginger, salt and pepper now and sauté for a
couple of minutes more, until you see everything it’s cooked.
MANGO & PINEAPPLE TROPICAL SLUSHIES
1 1/2 cup diced Mango, frozen
1 1/2 cup diced Pineapple, frozen
1 cup Pineapple Juice
Maraschino Cherries for garnish (Optional)
Put item in blender and run until smooth.
Pour into glasses and garnish with cherries.
Meal Plan C
PALEO ZUCCHINI FRITTERS
2 medium zucchini, shredded (about 5 cups)
1 tsp sea salt
1/4 cup coconut flour
1 egg, beaten
1 tsp black pepper
1/4 tsp cayenne pepper, optional
Coconut oil or ghee for cooking
Shred the zucchini using a box grater or a food processor fitted with a shredding blade. Put the shredded
zucchini in a large bowl. Sprinkle with the salt and toss well. Walk away for 10 minutes. Rinse thoroughly
under water. Really move the shredded zucchini around under the water to remove the salt. If you skip this
step, the fritters will be very salty…but if you don’t use salt, the fritters will become extremely soggy and
fall apart. Now it’s time to squeeze all the moisture out of the zucchini because nobody likes soggy fritters.
Scoop up a generous handful of the zucchini and squeeze the living daylights out of them into a sink or
bowl. You want them dry. Place in a different bowl. Add the coconut flour, egg and pepper. Stir to combine.
Heat a large skillet over medium-low heat. Melt a large spoonful of ghee or coconut oil in the pan. Pack a ¼
cup measuring cup with the zucchini mixture, pressing it down inside the cup. Turn the cup out onto the
pan and flatten the zucchini until you get a patty. You can also use a disher or just eyeball it. I fit about 4 or 5
in a large skillet at one time. Cook each side for 3 to 5 minutes or until nicely browned. Repeat until you‘ve
used up all the zucchini mixture. Be sure to add more ghee or coconut oil to the pan each time you start a
new batch. Cool on a cooling rack so they don’t get soggy.
PINEAPPLE-PECAN CHICKEN SALAD
3 c. chopped cooked chicken breasts
1 c. finely chopped celery
2 green onions, sliced (about 3 T.)
2 T. finely chopped green pepper
1 tsp. salt
dash of black pepper
1/2 c. mayonnaise
1/2 c. chopped pecans
(20 oz.) diced pineapple
2 T. lemon juice
Combine chicken, celery, green onion, green pepper, salt, black pepper, and mayonnaise in a bowl; mix
well. Stir in pecans, pineapple, and lemon juice. Chill for about 30 minutes before serving to allow flavors to
Blue Cheese-and-Pecan-Stuffed Celery
4 ounces softened cream cheese
1/2 cup crumbled blue cheese
1/2 cup chopped toasted pecans
2 tablespoons chopped dried cranberries
Cracked black pepper
Combine cheeses, pecans and cranberries. Spread on celery; top with cracked pepper.
Mango Mousse Cups
1 tsp gelatin powder
2 tbsp water
125 g mango puree (about 1 whole mango)
2 tbsp granulated white sugar (or more to taste)
125 g heavy whipping cream
Dissolve gelatin into 1 tbsp of water. Heat remaining 1 tbsp water until it is hot/almost boiling and add to
gelatin, stirring until gelatin is fully dissolved. Add gelatin and puree into blender and mix on high speed
until fully blended (taste and see if it needs sugar. if so, add it here and blend again). In a stand mixer, add 2
tbsp sugar and heavy cream and whip on high speed until stiff peaks form. Slowly add puree into the
whipped cream, folding it into the cream until completely mixed and uniform in color. Pour into individual
portion cups and refrigerate to set. Store uneaten portions in fridge.
Moroccan Grated Carrot and Beet Salad Recipe
Prep time: 15 minutesYield: Serves 4
2 cups of grated carrots (from about 3 carrots)
1 cup of grated fresh beets (from about 1 medium sized peeled beet)
1/2 cup golden raisins
1/2 teaspoon paprika (sweet, not hot)
1/4 teaspoon ground cumin
1/4 teaspoon cinnamon
Small pinch of salt
Small pinch of cayenne
2 Tbsp lemon juice
2 teaspoons honey
2 Tbsp sliced fresh mint leaves (optional)
1 Place the grated carrots in a medium sized serving bowl. Place the grated beets into a sieve and briefly rinse with cold
water. This will rinse away a little of the excess beet juice that may otherwise color the whole salad beet red. Pat dry with a
paper towel. Then add to the bowl with the carrots. Add the raisins. Stir to gently combine.
2 In a small bowl, whisk together the paprika, cumin, cinnamon, salt, and cayenne. Then add the lemon juice and honey and
whisk until smooth.
3 Drizzle over the the carrots and beets, then gently fold until the carrots and beets are lightly coated. Let sit for an hour
before serving, either chilled or at room temperature, for the dressing to seep into the carrots and beets.
4 Right before serving, stir in a couple tablespoons of sliced fresh mint leaves. Garnish with fresh mint.