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Health Center

Dinner

Dinner is the last most important meal of the day.This should be a lighter meal because our bodies are now preparing to slow down , and because we are not as active in the evening we will not burn the calories of a heavier meal.We might also feel sluggish in the morning or we might not have a good nights rest .Due to the body trying to digest the previous nights meal.However, our schedules can be different,so please adjust accordingly,maybe make the big meal in the evening then you can have it for lunch or whatever fits your schedule .


Bean Burgers

chop 1/4 cup sunflower seeds in processors and mash 2 cups red beans (soaked & cooked)and mix.Add 1/2 cup minced onions 1/2 tsp. chili powder

2tbsp. ketchup 1 tbsp. wheat germ or oatmeal make patties.Bake at 350 for 20-25 mins. cool and reform cook for another 15min. on each side.

Eat with baked sweet potatoes fries .

Bean Enchiladas

saute 1 green pepper and 1/2 onion with 2 tbsp. taco sauce stir in 2 cups of cooked and cooked pinto or black beans(or both) 1 cup of corn , 1tsp of cumin & chopped cilantro(to taste). 6-8 corn tortillas paint some taco sauce on spoon in beans eat as is or bake at 375 for 15 mins. eat with brown rice seasoned with cilantro or taco sauce.

organic corn tortillas chips with avocado dip.


Chicken & Vegetables

1 of each zucchini cut ,yellow squash cut , Portabella mushroom cut in half

6 asparagus trimmed & sliced, and 4 scallions

3 tbsp. olive oil mix in 1 tsp. of nama shoyu or tamari

combine vegetables in oil , brush mushrooms and about 2 chicken breast

grill vegetables about 1 1/2- 2 mins. each side. grill chicken until done .

make a bed with veggies and place chicken on top .


Quinoa Chicken and Greens

steam or bake 2 chicken breast, then cook 2 cups quinoa and cool or brown rice

1/4 cup of each currants , chopped raw almond , diced carrots , chopped mint ,scallions cut thinly ,chopped parsley and lime .1 tbsp. chopped parsley

1 tsp. agave nectar 1/2 tsp. ground cumin 1 tsp. sea salt 1/2 cup olive oil

4 cups salad greens tossed with 2 tbsp. olive oil.

combine all ingredients except chicken and salad

season to taste and plate quinoa salad and greens on plate place chicken on top.


Steamed Cabbage and Chicken

Steam 1 head of cabbage with 1 cut green pepper & 1/2 onion add sea salt and pepper

steam desired amount of chicken add the other 1/2/ of onion

steam until tender season to taste and enjoy.


Chicken and Wild Rice

in a small sauce pan simmer 1 1/2 cups of balsamic vinegar

until the consistency is like syrup .add 2-3 cloves of garlic sliced & 2 tbsp.of minced rosemary brush 2 chicken breast with 2 tbsp. of olive oil and 1 tsp. sea salt roast at 425 cook 2 cups of wild rice or brown made with vegetable stock

add 2 scallions thinly sliced,1/4 cup of each cilantro, fresh mint chopped

and 1/4 cup sunflower seed soaked for 2hours

mix ingredients in a bowl and enjoy


Portabella Mushroom Burger

heat 1tbsp. of olive oil in a pan and saute' onions and 4-5 sun dried tomatoes

untill onions are soft and slightly brown add 1 tsp. of rosemary and 1/4 tsp. salt wash wipe of gently with a wet cloth 2 Portabella Mushrooms(or desired amount)

brush with olive oil mixture and broil in oven (or grill) for 2-3 mins each side

sprinkle with lemon pepper and sea salt add favorite toppings mustard , ketchup ,onion mixture on whole grain wheat buns .this is excellent with pesto sauce.eat with steamed asparagus or a salad and chips(Boulder Canyon ).

We can also have turkey burgers with baked french fries as another opt.

On the lighter side if we dont have time in the evening to make a meal ,we can also have vegetable juices for a meal.Such as Carrot juice ,Carrot and Celery or Carrot and Beet juice these are all wonderful drinks packed with vitamins and minerals .They are also a good way to end the day and ensure a restful sleep,as well as stimulating all our organs and cells .

Enjoy!

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