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FASTBLAST 

MEAL PLAN

FASTBLAST 

MEAL PLAN

INTRODUCTION

INTRODUCTION

One of the great things about the FastBlast plan is that you only lower your calories for two days per week and you don’t have any particular food restrictions the rest of the time. We find that oftentimes our clients are ready for big changes to their health and they want to make better choices during the other five days as well. That’s where our meal plan comes in. The FastBlast meal plan is based on the nutritional guidelines and recommendations derived from studying the diets of the world’s healthiest people. By incorporating this meal plan, you will enhance the results you achieve from your fasting plan.

LOW CARB


Contrary to what some people may believe, the healthiest people on earth consume a diet fairly high in carbohydrates. These carbohydrates are not derived from highly processed foods like cookies, cakes, candy or breads found in most grocery stores. The carbs consumed by super healthy people are derived from whole foods, mainly vegetables, fruits, seeds, nuts and some whole grain bread. These types of carbohydrates are filled with high-quality nutrition including vitamins, minerals, fiber, antioxidants and more. That said, if you prefer to consume a lower carbohydrate diet, you can easily do so. We have many clients who have great success by combining their fasting plan with a low carb diet.

VEGAN & VEGETARIAN


The majority of foods recommended on this plan are plant-based but we do include some animal protein. If you are vegan or vegetarian, replace the recommended animal products with your choice of vegan or vegetarian foods. If you prefer meat, replace a few of the plant-based dishes with your choice of animal protein. When incorporating fasting into your lifestyle, it’s important to consume high-quality nutrient-rich foods. This will help you feel energized and suppress appetite while fasting. It’s also beneficial to include an Organic, Whole Food supplement like FastBlast Daily Essentials. Daily Essentials will fill the nutritional gaps in your diet.

VEGAN & VEGETARIAN


The majority of foods recommended on this plan are plant-based but we do include some animal protein. If you are vegan or vegetarian, replace the recommended animal products with your choice of vegan or vegetarian foods. If you prefer meat, replace a few of the plant-based dishes with your choice of animal protein. When incorporating fasting into your lifestyle, it’s important to consume high-quality nutrient-rich foods. This will help you feel energized and suppress appetite while fasting. It’s also beneficial to include an Organic, Whole Food supplement like FastBlast Daily Essentials. Daily Essentials will fill the nutritional gaps in your diet.


Meal Plan at a Glance

Meal Plan

at a Glance

BREAKFAST FOODS

  • Smoothies
  • Oatmeal
  • Rice and Beans
  • Eggs

  • Salad
  • Quinoa
  • Vegetables
  • Rice
  • Beans
  • Fruit
  • Seeds and nuts
  • Hummus
  • Vegetable soup
  • Ratatouille
  • Boiled/baked Sweet Potatoes

  • Nuts. Almonds, Walnuts or Cashews
  • Smoothies
  • Fruit – Apple, Pear, Peach.
  • Hummus with whole wheat pita and fresh cut vegetables (bell pepper, cucumber, onion).

  • Rice
  • Beans
  • Vegetables
  • Hummus
  • Vegetable soup
  • Ratatouille
  • Fish
  • Turkey
  • Chicken
  • Pork

  • Smoothies
  • Rice
  • Beans

  • Oatmeal
  • Eggs

LUNCH FOODS

  • Salada
  • Quinoa
  • Fruit
  • Hummus
  • Vegetable Soup

  • Vegetables
  • Rice
  • Beans
  • Seeds & Nuts
  • Ratatouille
  • Boiled/baked Sweet Potatoes

SNACK FOODS

  • Nuts. Almonds,
  • Walnuts or Cashews

  • Smoothies
  • Fruit – Apple, Pear, Peach. 

  • Hummus with whole wheat pita and fresh cut vegetables (bell pepper, cucumber, onion).

DINNER FOODS

  • Rice
  • Vegetable soup 
  • Ratatouille
  • Turkey 
  • Pork

  • Beans 
  • Vegetables
  • Hummus
  • Fish  
  • Chicken 

READ OUR E-BOOK

BLUE PRINT FOR LIFE


READ OUR E-BOOK

BLUE PRINT FOR LIFE


fast-blast-smoothie


Want to use FastBlast Smoothies on your Periodic Fasting days?

fast-blast-smoothie

Want to use FastBlast Smoothies on your Periodic Fasting days?

SAMPLE RECIPES

You will see success from the FastBlast plan even if you stay with your current diet, but you will surely have more energy, improved vitality, clearer mind and skin and many other benefits if you decide to also adopt this meal plan. For this sample week, Wednesday and Thursday are the Periodic Fasting days. Remember, during the Periodic Fasting days, you consume 25% of your normal calories. So, if you normally consume around 2000 calories, on your Periodic Fasting days you will want to consume approximately 500 calories. This DOES NOT have to be exact, but you do want to be close to your target calories on your Periodic Fasting days. You don’t have to focus very much on counting calories on any other day, only on your Periodic Fasting days.

SUNDAY

Simple Salad

INGREDIENTS

  • Baby mixed greens. Can be most any lettuce but local and organic would be best.
  • 1/4 Tomato
  • Cucumber – Cut 1 inch of cucumber in small pieces
  • Red or Green Pepper – 1/8 of a bell pepper cut into small pience
  • Olives – Can be any your choice of any pitted olives or combinations of pitted olives
  • 1/2 Avocado

Optional: Onion, Carrots, Cooked beans, Quinoa, Brown Rice 

The list is endless!

Simple Olive Oil & Lemon Dressing

  • 3 tablespoons extra-virgin olive oil 
  • 1 tablespoon lemon juice 
  • 1/2 to 1 clove garlic, minced 
  • Salt and pepper, to taste 
  • 1/2 teaspoon honey or 1/2 teaspoon balsamic vinegar (optional) 1/2 Avocado

Stir or shake ingredients together until well-blended. This dressing goes well with most any salad. If you are in a pinch you can leave off the herbs garlic.Add all ingredients in medium size bowl, drizzle with dressing and serve.

Simple Smoothie

This smoothie is called Simple Smoothie because it is very easy to make. You can vary it slightly depending on what’s in season and I always use fresh, local, organic produce when possible.

This smoothie is called Simple Smoothie because it is very easy to make. You can vary it slightly depending on what’s in season and I always use fresh, local, organic produce when possible.

INGREDIENTS

  • 1 cup blueberries
  • 1/2 cup mango 
  • 1/2 avocado 
  • 1 small or 1/2 large apple 
  • 1 handful spinach 
  • Just enough water to mix 

Additions for Variety: 

Add peaches, strawberries or pineapple. For veggies, add raw or steamed carrots, cauliflower or a handful of greens of your choice. For protein, add raw, organic egg (from a trusted source), seeds nuts or brown rice, hemp, pea or pumpkin seed protein. For fat/fiber, add soaked flax seeds or coconut butter. Substitute carrot juice or coconut water for water.

Hummus and Baba Ghannouj

Hummus and Baba Ghannouj with whole wheat pita and fresh cut vegetables (bell pepper, cucumber, onion).Oftentimes you will probably want to just pick up your hummus or Baba Ghannauj at the grocery store or local middle-eastern restaurant but here are recipes for you to make yourself if you choose to.

TRADITIONAL HUMMUS

  • 1 (15 ounce) can garbanzo beans (chickpeas), drained
  • 3 tablespoons olive oil 
  • 1 tablespoon lemon juice 
  • 3 tablespoons tahini 
  • 4 cloves garlic, minced 
  • 1/4 cup water 
  • 1 pinch paprika 

Mix garbanzo beans, 2 tablespoons olive oil, tahini, lemon juice, water, and garlic, in a food processor or blender until smooth. Transfer to a bowl. Drizzle 1 tablespoon olive oil over it and sprinkle paprika on top.

Ratatouille

  • 1 medium/large sweet or yellow onion, peeled and diced
  • 4 cloves garlic, minced
  • 2 green or red bell peppers (or one of each), diced or sliced into 1/2″ strips 
  • 4 large tomatoes, peeled and diced 
  • 2 medium zucchini, sliced in 1/2″ pieces 
  • 3 small eggplants, cut in 1″ pieces 
  • 2 teaspoons of dried thyme 
  • 1/8 cup finely chopped fresh basil 
  • 6 tablespoons olive oil 
  • 2 tablespoon chopped parsley 
  • 1/2 cup tomato juice 
  • 1/2 cup water 
  • 2 teaspoons salt 
  • Black pepper 

1) Don’t peel the vegetables other than the eggplant, garlic and onion. Cook onion in olive oil over medium/low heat until soft, 5-7 minutes.


 2) Add garlic and cook an additional minute or two. Add the water, tomato juice, and peppers and cook until peppers are soft, about 6-8 minutes. 

 3)Add the rest of the ingredients and cook covered for about 45 minutes stirring occasionally. Increase or decrease the water and tomato juice depending on the desired consistency.


4)Add salt and pepper to taste.

Greek Salad

Capers (fermented and revered for their digestive benefitsThey also add piquancy to the flavor of an ordinary Greek salad.)

  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon white wine vinegar or raw apple cider vinegar 
  • 1-2 cloves garlic, chopped small or minced 
  • 2 fresh tomatoes, sliced 
  • 1/2 cucumber, sliced 
  • 1/2 onion, sliced thin 
  • 1/2 cup Kalamata olives 
  • 1 tablespoon chopped fresh parsley 
  • 1 teaspoon ground oregano 
  • 2 teaspoons capers 
  • Salt and freshly-ground black pepper, to taste 

Mix the oil, vinegar, and garlic together to make a dressing.Mix together the other ingredients, toss with the dressing, andseason to taste.

Coconut Milk Pina Colada

  • 1 cup chopped pineapple (fresh or frozen)
  • 1 cup coconut milk 
  • 1/2 cup pineapple juice 
  • 1/4 avocado 
  • 1 large banana 
  • 1 cup spinach (raw or steamed) 
  • 2 tablespoons dried coconut 
  • 1 teaspoon vanilla extract or vanilla bean, to taste  

Simple Veggie Soup

  • 2 cloves garlic, peeled and minced
  • 1 small onion, peeled and diced 
  • 1/4 green bell pepper, diced 
  • 1/4 red bell pepper, diced 
  • 3 medium carrots, diced 
  • 1/2 cup Brussels sprouts 
  • 4 medium potatoes, diced 
  • 1/4 cup green peas 
  • 1/4 cup black-eyed peas 
  • 1/4 cup kidney beans 
  • 1/4 cup lentils 
  • 2 cups tomato juice 
  • 32 ounces bone broth, or organic vegetable broth (Imagine or Pacific, for example) 
  • Salt, pepper and spices of choice, to taste 

If you are using un-prepped (raw) beans, lentils, and peas, they should be soaked in water overnight.

Start by sweating the onion, garlic, and peppers in a heavy cast-iron skillet with coconut oil, olive oil, or red palm oil until soft. Transfer to a large pot filled with a couple of cups of tomato juice and 32 ounces of bone broth, or organic vegetable broth (Imagine, 365, or Pacific, for example). Cook on medium to high heat until the soup reaches a boil and lower heat to medium-low. After prepping the additional ingredients (washing all produce thoroughly, and dicing the potatoes and carrots), add everything to the pot except the potatoes. Cook on medium heat for thirty to forty minutes, then add the potatoes. Continue to cook an additional twenty minutes until potatoes are soft throughout. Take pot off heat and serve.

Delicious Chocolate Blast!

  • 1 medium frozen banana cut into slices 
  • 1/2 avocado 
  • 2 tablespoons raw cacao powder 
  • 1 tablespoon raw honey 
  • 1 cup coconut or almond milk 

Caesar Salad With Grilled Chicken For Two

INGREDIENT

  • Two heads romaine lettuce 
  • Parmesan cheese 
  • Fresh Ground Pepper    

DRESSING

  • 4-6 cloves garlic (peeled)
  • 6-8 anchovy fillets 
  • 1 large egg 
  • 1 tsp Dijon mustard
  • 1 tsp Worcestershire Sauce 
  • Juice of one medium lemon 
  • Fresh grown pepper 
  • 1/2 cup olive oil   

Remove the raw egg from the shell and combing all ingredient in a blender and blend on high speed.

Rinse and chop lettuce and put in large bowl. Once the dressing is blended, add to lettuce and mix by hand. Dress liberally. You will probably have some dressing left over.Sprinkle Parmesan cheese to top and add fresh ground pepper to taste

GRILLED CHICKEN:

Two boneless chicken breast

Brush chicken with olive and season well with salt and pepper. Grill on medium temperature (350-400 degrees) 6-8 minutes and turn. Cook another 6-8 minutes and turn again. Allow to cook until internal temperature is 165°F.

Pork Tenderloin With Grilled/Steamed Veggies

INGREDIENT

  • 1 pork tenderloin
  • 1 bottle of soy sauce
  • 4 Cloves minced garlic 
  • Salt and Pepper 

Pour bottle of soy sauce into casserole dish just large enough to hold the tenderloin. Lay the tenderloin in the soy sauce inside the casserole dish. Add the garlic to the top of the tenderloin and add salt and pepper. Cover with plastic wrap and put in refrigerator overnight or at least a few hours. Turn the tenderloin at some point so the entire loin is bathed in soy sauce.   

Heat the oven or grill to 350-375 degrees. Place the tenderloin on the grate (or on a pan if using the oven). Turn 1/2 way (11 minutes). After 22 minutes, take off grill or out of the oven and serve.

GRILLED OR STEAMED VEGGIES:

Various vegetable of your choice.

Choose your favorite vegetables like cabbage, squash, asparagus, mushrooms, peppers (hot or not), onions, zucchini, etc. You can steam them for 10=15 minutes or if you prefer to grill them, brush them lightly with olive, coconut or grapeseed oil, add salt and pepper (and additional spices if you’d like) and grill on medium heat (350=375 degrees) for 12-18 minutes over indirect heat as to prevent charring.

Fruit: Apple, PEar, PEach

Fruit makes a great snack. Most all fruit is loaded with vitamins, minerals, antioxidants and fiber. Fruit can stay fresh in the refrigerator for at least a week. Try to buy organic and local when possible. If you use non-organic fruit, be sure to peel or wash well.

Delicious Kale Mango Smoothie

  • 3/4 cup mango
  • 2 cups kale
  • 1/2 avocado
  • 1 1/2 cups coconut water

Add just enough coconut water to mix and blend until smooth

Nuts


Almonds | Walnuts | Cashews

Nuts make a great snack. Nuts are very healthy and are high in protein, fiber, omega 3 fatty acids and many vitamins and minerals. There have been several studies conducted that show that people who consume nuts on a consistent basis live longer and healthier than those who don’t. Plus nuts are delicious! We specifically recommend Almonds, Walnuts or Cashews due to studies that indicate their many health benefits. 

OATMEAL

Active Time: 2 MIn

Total Time: 7 MIn

This is a very simple recipe that you can easily customize to your personal preference by adding your favorite fresh fruit or nuts.   

INGREDIENTS

  • 1/2 cup old-fashioned rolled oats (Quaker Oats Old-Fashioned Rolled Oats, 365 Organic Old-Fashioned Rolled Oats, Bob’s Red Mill Old-Fashioned Rolled Oats, Nature’s Path Organic Old-Fashioned Rolled Oats),
  • 1/2 cup milk (can substitute almond or hemp milk),
  • 1/2 cup water
  • Pinch of salt
  • 1/8 to 1/2 teaspoon ground cinnamon, 

HOW TO MAKE IT

Add oats, milk, water, salt, and cinnamon in a medium saucepan. Bring to a boil, then reduce heat to low. Simmer uncovered for 3 to 5 minutes until thickened, stirring occasionally. Remove from heat and let cool slightly. Drizzle honey and additional pinch of cinnamon. Add additional toppings like nuts and fruit and serve.

Pinto Beans and Brown Rice

Prep Time: 10 MIn

Cook Time:45 Min

Yield:Serves 6

INGREDIENTS

  • 1 cup uncooked brown rice  1/2 cup milk (can substitute almond or hemp milk),
  • 1 tablespoon extra virgin olive oil
  • 1/2 small onion, chopped 
  • 1/2 green bell pepper, thinly sliced  
  •  1/2 red bell pepper, thinly sliced (for added flavor you can substitute roasted red bell peppers or some chopped pimentos)
  • 2 cloves minced garlic 
  • 2 16-ounce cans of Pinto beans, rinsed and drained or 32 ounces of dried Pinto beans soaked in water overnight 
  • 1/2 teaspoon dried oregano 
  • Salt and pepper to taste 
  • Tabasco or Chulua hot sauce to taste    

HOW TO MAKE IT

1)If using soaked beans, after soaking in water overnight, cook in water with a little salt for one hour or until done.


2)Cook the rice: Cook rice according to package instructions. Brown rice usually takes 45 minutes or so to cook. 



3)Sauté onions, bell peppers, garlic: Heat oil in a skillet on medium high. Sauté onions and bell peppers for 4-5 minutes, until just beginning to soften, then add garlic and sauté 2-3 minutes longer.


4)Add sauteed vegetables and oregano with rice and simmer: Add the black beans.


5)Add salt, pepper and hot sauce to taste.

Veggie Omelette


Prep time: 10 minutes | Cook time: 10 minutes | Total:20 Minutes

FOR THE FILLING:

  • 1/2 Tbsp. Olive, coconut or grapeseed oil
  • 2 Tbsp. onion chopped 
  • Small handful of mushrooms chopped 
  • Handful of baby spinach 
  • 1/2 tomato, peeled and chopped into small pieces 
  • 1/2 cup grated cheddar cheese to taste    

FOR THE OMELET:

  • 2 eggs
  • 2 Tbsp. Olive, coconut or grapeseed oil 
  • salt and pepper to taste   

Possible Addition: Avocado, Guacamole, Red/Green Bell Peppers, Salsa, Sour cream

DIRECTIONS

1) Heat the oil in a small cast iron or stainless steel frying pan over medium heat. 


2) Once hot, add the onions and mushrooms and saute for 5-8 minutes and then add the tomatoes and spinach and leave on heat for another 3-4 minutes. Remove from heat and set aside.


3) Crack the eggs into a medium mixing bowl and beat with fork or whisk until well blended. Set aside.


4) Put an 8″ pan (the size pan is important when it comes to cooking an omelette) on the stove on medium heat. Allow a few minutes to heat and then add the oil. Be sure the oil coats the entire surface of the pan. Pour the eggs into the pan. Do not stir. Just allow the eggs to cook. They will begin to bubble up. Feel one corner of the eggs with the spatula and see if it is beginning to set up. Once you feel the eggs are cooked enough to turn with the spatula, add the vegetable mixture and the cheese and your choice of additional topping to one side of the egg mixture.


5) Spread the toppings evenly. Put the spatula underneath the side of the eggs without the vegetable mixture and fold over top of the side with the vegetables mixture.


6) Allow to cook another 30 seconds or so longer, remove with spatula and serve.

Caesar Salad With Grilled Chicken For Two

INGREDIENTS

  • Two heads romaine lettuce 
  • Parmesan cheese 
  • Fresh Ground Pepper 
  • 1/2 green bell pepper, thinly sliced 

DRESSING

  • 4-6 cloves garlic (peeled) 
  • 6-8 anchovy fillets 
  • 1 large egg  
  • 1 tsp Dijon mustard 
  • 1 tsp Worcestershire Sauce 
  • Juice of one medium lemon 
  • Fresh grown pepper 
  • 1/2 cup olive oil     

Remove the raw egg from the shell and combing all ingredient in a blender and blend on high speed.   

Remove the raw egg from the shell and combing all ingredient in a blender and blend on high speed.Rinse and chop lettuce and put in large bowl. Once the dressing is blended, add to lettuce and mix by hand. Dress liberally. You will probably have some dressing left over.Sprinkle Parmesan cheese to top and add fresh ground pepper to taste

GRILLED CHICKEN

Two boneless chicken breast

Brush chicken with olive and season well with salt and pepper. Grill on medium temperature (350-400 degrees) 6-8 minutes and turn. Cook another 6-8 minutes and turn again. Allow to cook until internal temperature is 165°F.

Avocado Sesame Salad


(Follow Black beans and rice recipe in popup)

  • 1 avocado, sliced

  • 1 carrot, sliced

  • 1/2 cup fine green beans

  • 1 cup salad leaves

  • 1/2 cup arugula (rocket)

  • 2 teaspoons sesame seeds

DRESSING

  • 3 tablespoons extra-virgin olive oil

  • 1 tablespoon balsamic vinegar 

  • 2 teaspoons sesame seeds

Heat the sesame seeds in a dry pan on medium-low heat untilthey start to crack. Place the salad ingredients in a salad bowl.Mix the dressing by shaking the ingredients together in a jar witha lid until fully blended together. Toss the salad ingredients withthe dressing and immediately mix in the hot sesame seeds so thatthey crackle and give off an aroma.


EGGS

Scrambled Eggs – 70 Calories each

INGREDIENTS

  • 2 medium eggs

  • 2 tablespoons olive, coconut, or grapeseed oil

Salt and pepper

DIRECTIONS

Crack eggs and empty into medium bowl. Beat eggs until blended well. Put cast iron, or stainless steel pan on medium heat and add the oil. Once hot, add the eggs and as they begin to set, pull the eggs across the pan with a spatula, forming large soft curds. Continue to fold the eggs until thickened with no liquid eggs remaining.

BOILED EGGS

In medium saucepan, bring 2-3 cups of water to a boil over high heat. Add eggs and boil for 10 minutes. Move eggs to a medium bowl with ice water to cool for a couple of minutes. Remove shell, rinse with water. Cut in half, add salt and pepper to taste.

EGGS

Scrambled Eggs – 70 Calories each

INGREDIENTS

  • 2 medium eggs

  • 2 tablespoons olive, coconut, or grapeseed oil

Salt and pepper

DIRECTIONS

Crack eggs and empty into medium bowl. Beat eggs until blended well. Put cast iron, or stainless steel pan on medium heat and add the oil. Once hot, add the eggs and as they begin to set, pull the eggs across the pan with a spatula, forming large soft curds. Continue to fold the eggs until thickened with no liquid eggs remaining.

BOILED EGGS

In medium saucepan, bring 2-3 cups of water to a boil over high heat. Add eggs and boil for 10 minutes. Move eggs to a medium bowl with ice water to cool for a couple of minutes. Remove shell, rinse with water. Cut in half, add salt and pepper to taste.

Quinoa

One of the challenges with getting quinoa is that sometimes it can turn out overcooked and mushy. To cook quinoa to perfection we recommend using a ratio of two to one with two parts water, one part quinoa, cook until the quinoa has absorbed all of the water and cook it uncovered. Once all of the water is absorbed remove the pot from the heat and cover it and let it steam for about five more minutes.   

PREP TIME

2 mins Cook Time:15 mins 

Total Time:17 minutes 

Yield: 1 1/2 cups

INGREDIENTS

  • 1 part uncooked quinoa (1/2 cup quinoa)

  • 2 parts water (1 cup water)

Salt to taste.

DIRECTIONS

Rinse the quinoa well in a colander or fine mesh under running water for 20-30 seconds and drain. Repeat at least once so the quinoa is very well rinsed. In a medium saucepan add the quinoa with the water. Put on stove on medium heat and bring to a boil. Once the quinoa is simmering well, lower heat to a gentle simmer. Continue reducing heat if necessary to maintain a slow simmer. In 10-15 minutes on a slow simmer, the quinoa should have absorbed all of the water. Once all of the water is absorbed. Remove from stove, cover the pot with a lid and allow the quinoa to steam for an additional five minutes. Season with salt and pepper to taste.


You can add butter or olive oil for extra flavor. You can also add herbs or spices of choice. Quinoa will keep in the refrigerator for several days.   

Turkey-Avocado Sandwich

INGREDIENTS

  • 2-3 rings of thinly sliced red onion
  • 1/4 avocado, halved and pitted
  • 2 tablespoons plain Greek yogurt
  • 2 slices whole-grain or sourdough bread (toasted if you’d like)
  • 2 small leaves romaine or iceberg lettuce
  • 1/3 tomato, peeled and cut into 3 slices
  • 4 ounces sliced deli turkey breast

DIRECTIONS

In a small bowl, mash the avocado with the yogurt until smooth and season with salt and pepper. Lay one slice of bread on a dinner plate and spread with half of the avocado-yogurt mixture. Add the slices of turkey, tomato, onion and lettuce. Spread the other slice of bread with the avocado-yogurt mixture and place on top. Season with salt and pepper. Cut each sandwich in half and serve.  

Strawberry-Mango Smoothie

INgredients

  • 8 ounces frozen strawberries
  • 1/2 cup mango juice or sliced mango
  • 1/4 avocado
  • 1 tablespoon raw honey
  • Just enough water to blend

Mediterranean Salad, Lemon-Rosemary Salmon, and Baked/Boiled Sweet Potato

MEDITERRANEAN SALAD

  • 1/2-1 cup green beans, lightly steamed
  • 1/2-1 cup broccoli, cut into florets (raw or very lightly steamed)
  • Handful lettuce leaves – any high-quality, local, seasonal lettuce you prefer
  • Handful arugula (rocket) leavesHandful pitted black olives, Kalamata or olives of choice3-4 artichoke hearts, from a jar or marinated1-2 tablespoons sun-dried tomatoes (optional)

Mix ingredients together in bowl and pour the dressing over the top. Toss the salad and serve.————————————–BOILED SWEET POTATOES

           1 Sweet Potato

Bring a large pot of salted water to a boil. Add potato and cook until tender, 20 to 30 minutes.————————————-BAKED SWEET POTATOES Heat oven to 300° F 148°C.Pierce each sweet potato several times with the tines of a fork. Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake until tender, about two hours. Season with salt and pepper or favorite spices, if desired.

LEMON-ROSEMARY SALMON

  • 4 (6-ounce) salmon fillets
  •  1/4 cup extra-virgin olive oil 
  • 1 tablespoon minced fresh rosemary8 lemon slices
  • 1/4 cup lemon juice
  • 1/2 cup white wine
  • 4 teaspoons capers
  • 4 pieces of natural parchment paper
  • Salt and freshly ground black pepper, to taste

1)Preheat oven to 350˚. Rub top and bottom of salmon fillets with olive oil. Season with salt, pepper, and rosemary. Place a piece of seasoned fish in the center of a piece of parchment paper. Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers.


2)Gather the ends of the paper together, fold down tightly and tuck the sides underneath. Repeat with remaining fish. Place in a shallow roasting pan and bake for 15-20 minutes. Serve with fresh, colorful vegetables, tomato chutney, and roasted potatoes.