Feb 27, 2023

 by Isabelle Birdsall

1. Thai Peanut Udon Noodles with Shredded Chicken
2. Slow Cooker BBQ Pulled Pork
3. Roasted Salmon Quinoa Avocado and Cucumber Bowl
4. Pressure Cooker Beef Stroganoff Noodle Soup
5. Broccoli and Tofu Rice Bowl in Garlic Sauce 
6. No Bake Energy Bites 
7. Turkey and Hummus Wraps 
8. Tuna Salad with Greek Yogurt
9. Shrimp Stir Fry 

THAI PEANUT UDON NOODLES WITH SHREDDED CHICKEN

Servings: 4-6

Prep Time: 10-20 minutes

Cook Time: 5 minutes

Ingredients:

• 16 oz udon noodles
• ~2 c rotisserie chicken, shredded
• ¼ c minced cilantro
• 2-3 c diced bell peppers
• Peanut Sauce:
• 1/2c creamy peanut butter
• ¼ c liquid aminos (can also use soy sauce)
• ⅓ c warm water
• 2 tbsp peeled & minced ginger
• 2 cloves minced garlic
• 2 tbsp white wine vinegar
• 2 tbsp lime juice
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 1 tbsp honey
• 1 tsp red pepper flakes

Instructions:

1. Cook the udon noodles according to the package instructions
   1. Drain and immediately plunge the noodles into ice water until the noodles have cooled.
1. If not provided within the package instructions, add the following step:
2. Blend together all ingredients for the peanut sauce until smooth
3. Mix together the noodles, chicken, cilantro, bell peppers, and peanut sauce
4. Option: garnish with green onions
5. Serve chilled
6. Enjoy!

SLOW COOKER BBQ PULLED PORK

Servings: 6-8

Prep Time: 

Cook Time: 9-13 hours

Ingredients:

• 2.5 lb boneless pork loin roast, center cut, trimmed of all fat
• 2 tsp red wine vinegar
• 2 tsp Hickory liquid smoke
• 1 tsp garlic powder
• 1 tsp sea salt
• 1 c BBQ sauce
• Coleslaw:
• 2 tsp red wine vinegar
• 2 tsp olive oil
• 1 tsp Dijon mustard
• ¼ small red onion, thinly sliced
• 1 ¾ c thinly sliced or shredded green cabbage
• 1 fresh jalapeño pepper, seeded and thinly sliced

Instructions:

1. Place pork in slow cooker and season with salt, vinegar, garlic powder and liquid smoke
2. Cover and cook on low 8-12 hours, or until tender
3. In a large bowl, whisk together the vinegar, olive oil, mustard, ⅛ tsp of the salt, and pepper to taste.
4. Add the onion, cabbage, and jalepeño and toss to combine
5. Cover and refrigerate until ready to assemble with pulled pork
6. Remove pork and transfer onto a large dish
1. Reserve all the liquid into a cup and set aside
7. Shred the pork with two forks and place back into the slow cooker with ~¾ c of the reserved liquid and BBQ sauce
8. Cook on low for 1 additional hour
9. Serve as a sandwich, in a wrap, or on top of the coleslaw for a salad and enjoy!

ROASTED SALMON QUINOA AVOCADO AND CUCUMBER BOWL

Servings: 4

Prep Time: 20 Minutes

Cook Time: 10 Minutes

Ingredients:

• ¼ cup extra virgin olive oil, divided
• 4 (6-ounce) skinless salmon filets
• 1 cup quinoa, cooked according to package instructions 
• Salt
• Freshly ground black pepper
• 1 small English or hothouse cucumber, seeded and thinly sliced
• 2 avocados, pitted and diced
• ¼ cup chopped fresh herbs, like chives, basil, tarragon, or parsley, for serving (optional)
• 1 lemon, cut into wedges, for serving
• Green Goddess dressing (option for a store bought brand such as Primal Kitchen or Annie’s) 
  • ½ cup mayonnaise, best quality such as Hellmann's or Duke's
  • ½ cup sour cream
  • 1½ tablespoons fresh lemon juice (from 1 lemon)
  • 1 cup roughly chopped fresh parsley
  • ½ cup roughly chopped fresh basil
  • ¼ cup roughly chopped fresh chives
  • 1½ tablespoons roughly chopped fresh tarragon
  • 1 teaspoon anchovy paste (or two mashed anchovies)
  • 1 small clove garlic, roughly chopped
  • Heaping ¼ teaspoon salt
  • Heaping ¼ teaspoon freshly ground black pepper
  • Combine all of the ingredients in a food processor. Process until the sauce is smooth and the herbs are very finely chopped, about 30 seconds. Taste and adjust seasoning, if necessary.

Instructions:

1. Preheat the oven to 425°F and set an oven rack in the middle position. Line a 13x18-inch baking sheet with aluminum foil.
2. Grease the foil-lined baking sheet with 1 tablespoon of the oil. Season the salmon with ½ teaspoon salt and several grinds of pepper. Place the salmon on the greased baking sheet and drizzle with another tablespoon of the oil. Roast for about 10 minutes, or until the salmon is just cooked through.
3. Meanwhile, cook quinoa according to the package directions
4. Once the quinoa is cooked, toss with the remaining 2 tablespoons of oil.
5. Assemble the bowls: Spoon about 1 cup of quinoa into each bowl. Top each bowl with a piece of roasted salmon, sliced cucumbers, and diced avocado. 

• Optional: Sprinkle the avocado and cucumbers with a little salt. Sprinkle with the fresh herbs. 

1. Drizzle bowl with green goddess dressing and serve with lemon wedges. 
2. Enjoy!

PRESSURE COOKER BEEF STROGANOFF NOODLE SOUP

Servings: 4-6

Prep Time: 20 minutes

Cook Time: 40 minutes

Ingredients:

• 1.25 lbs 93% lean ground beef
• ¾ tsp kosher salt
• ¾ c chopped onion
• 2 tbsp tomato paste
• 8 oz cremini mushrooms
• 2 tbsp all purpose flour, wheat or gluten free
• 2 sprigs fresh thyme
• 1 tsp Worcestershire sauce
• 2 tbsp chicken bouillon
• 1 tsp sweet paprika
• 5 oz egg noodles
• ½ c sour cream
• 1 tbsp chopped fresh parsley (garnish)

Instructions:

1. Season with salt and brown the ground beef using either the sauté feature on your pressure cooker or on a stove top. Break ground beef into small pieces and cook ~5 minutes
2. Add the onion and tomato paste and continue cooking until the onion has softened (~4-5 minutes
3. Add the mushrooms, sprinkle with the flour, and cook for another 1-2 minutes while stirring
4. Add the thyme, Worcestershire sauce, bouillon, paprika, and 7.5 cups of water
5. Seal the pressure cooker and cook on high for 25 minutes
6. Quick release, then open when the pressure subsides
7. Discard the thyme and stir in the noodles
8. Seal and cook on high pressure for 2 minutes 
9. Quick release, then open when the pressure subsides
10. Put 1 cup of the broth into a blender, add sour cream and blend until smooth
11. Pour the puree into the soup and stir well
12. Optional: garnish with parsley
13. Optional: serve with a dollop of plain nonfat Greek yogurt or low-fat sour cream
14. Enjoy!

BROCCOLI AND TOFU RICE BOWL WITH GARLIC SAUCE 

Servings: 3-4

Prep time: 5 minutes

Cook time: 15 minutes 

Ingredients:

• 1 cup of brown rice
• 1 onion, diced
• 4 cloves garlic, minced
• 3 tablespoons olive oil
• 2 cups broccoli, chopped
• 1 block tofu, firm or extra firm, pressed
• 1 1/2 teaspoons ground ginger
• 1/4 teaspoon cayenne pepper
• 3 tablespoons cornstarch
• 1/4 cup soy sauce
• 1 cup water

Instructions: 

1. Prepare tofu by cutting into 1 inch squares. 
2. Chop the broccoli, dice the onion, and mince the garlic.
3. In a large skillet, sauté onions and garlic in olive oil until the onions turn clear, about 3 to 5 minutes.
4. Add the tofu, ginger, cayenne, and broccoli to the pan and continue to cook until broccoli is done, another 6 to 8 minutes.
5. In a separate small bowl, mix together the cornstarch, soy sauce, and water, then add this mixture to the broccoli and tofu.
6. Cook until sauce thickens, then remove from heat.
7. Cook brown rice according to package directions.
8. Serve the broccoli and tofu in garlic sauce over brown rice and enjoy

NO BAKE ENERGY BITES

Serving size: 20-25 bites depending on size

Prep time: 10-15 minutes

Cook time: N/A

Ingredients: 

• 1 cup of rolled oats
• ½ cut of nut butter 

• Options include peanut butter, almond butter, or cashew butter

• ⅓ cup of honey
• ½ chocolate chips
• 1 teaspoon vanilla extract

Instructions: 

1. In a mixing bowl, combine rolled oats, nut butter, honey, chocolate chips, and vanilla extract
2. Stir until all ingredients are well combined
3. Using a small cookie scoop or spoon, form the mixture into bite-sized balls
4. Place energy bites on a plate or baking sheet lined with parchment paper
5. Chill energy bites in the refrigerator for at least 30 minutes
6. Once chilled, serve and enjoy! (Chilled bites can be stored in an airtight container in the refrigerator for up to a week!)

TURKEY AND HUMMUS WRAPS

Serving size: 2-3

Prep time: 10-15 minutes

Cook time: N/A

Ingredients: 

• 3 whole wheat tortillas
• ½ cup of hummus
• 6 slices of deli turkey
• ½ cup of shredded lettuce
• ½ cup of slice cucumbers
• ½ cup of diced tomatoes
• ½ cup of bell peppers
• ½ cup of shredded carrots

Instructions:

• Spread 2 tablespoons of hummus onto each tortilla
• Add slices of turkey onto each tortilla
• Add lettuce, cucumber, tomato, bell peppers, and carrots on top of the turkey
• Roll up tortilla tightly and cut in half
• Serve and enjoy! (Option to wrap in plastic wrap and store in refrigerator for up 3 days!)

TUNA SALAD WITH GREEK YOGURT DRESSING

Serving size: 2-3

Prep time: 15 minutes

Cook time: N/A

Ingredients: 

• 2 cans of tuna, drained
• ½ cup of Green yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup celery, diced
• ¼ cup red onion, diced
• ¼ cup cucumber, diced
• 2 cups of mixed greens 

Instructions: 

1. In a large bowl, mix together Greek yogurt, Dijon mustard, lemon juice, salt, and black pepper
2. Add drained tuna, celery, red onion, and cucumber to the bowl
3. Mix everything together until well combined
4. Serve tuna salad on a bed of mixed greens
5. Enjoy!

SHRIMP STIR FRY

Serving size: 4 servings

Prep time: 20 minutes

Cook time: 10 minutes

Ingredients: 

• 1 lb shrimp, peeled and deveined
• 2 tablespoons sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1 red bell pepper sliced
• 1 yellow onion sliced
• 2 cups broccoli florets
• 2 cups cooked brown rice
• 2 tablespoons low-sodium soy sauce

• Option for coconut aminos

• 1 tablespoon honey
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste
• Chopped green onions for garnish (optional)
• 1 cup brown rice

Instructions: 

1. Heat sesame oil in a large skillet over medium-high heat. Add garlic and ginger and stir fry for 30 seconds or until fragrant 
2. Add sliced red bell pepper, yellow onion, and broccoli to the skillet. Stir fry for 2-3 minutes until vegetables are tender-crisp. 
3. Add shrimp to skillet and stir fry for another 3-4 minutes until shrimp are pink and cooked through. 
4. In a small bowl, whisk together low-sodium soy sauce (or coconut aminos), honey, and red pepper flakes. 
5. Pour sauce over stir fry. Stir everything together until well combined. 
6. Season with salt and pepper to taste. 
7. Serve over a bed of brown rice, cooked according to package instructions. Option to garnish with green onions. 
8. Enjoy!