Roger Bense

This is a great lean protein recipe that you can prepare anytime. I usually make it on a Sunday evening and fill a medium size resealable bowl with the Turkey Balls and keep it in the refridgerator. When I leave for work or the golf course I throw 2-4 Turkey Balls in a zip-lock bag and take them with me. They’re great cold or warmed up for 30 seconds or so in the microwave.

Ingredients:

2 – 2 1/2 pounds of lean ground turkey

1 – 1 1/2 cups breadcrumbs

1 cup chopped onion

1 cup chopped portabella mushrooms

1 cup chopped sweet pepper

1 cup Wegmans yogurt based ranch dressing

8oz egg whites

garlic powder

cayenne pepper

Konriko creole seasoning

Mix the above ingredients together in a large mixing bowl completely. Add the garlic powder, cayenne pepper and creole seasoning to taste. Scoop the mixture onto a medium to large utility kitchen spoon. With a flick of the wrist, deposit the contents of the spoon onto a pre-oiled (I like olive oil) baking sheet. Fill the baking sheet with the contents of the bowl and place into a pre-heated 375 degree oven. Bake for 40 minutes.

Recipe:
2 ½ to 3 lb whole chicken, cleaned and patted dry, 6-8 six inch pieces of lemongrass stalk (trimmed and broken to release flavor), ½ cup water, 1 cup coconut milk, 2 T. fresh grated garlic, 1 T. grated fresh ginger, 1 small yellow onion (minced fine), ½ cup fresh chopped coriander, 2 tsp red chili pepper flakes, ½ cup thinly sliced carrots, ¼ cup of each thinly sliced red and green bell peppers, 1 cup thinly sliced fresh mushrooms of choice.
Method:
Insert 3 lemongrass pieces inside of chicken cavity then put whole chicken into crock pot. Add vegetables and remaining lemongrass around the chicken. In a mixing bowl add water, coconut milk, stir in ginger, garlic, onion and chili flakes. Pour mixture over chicken and vegetables, cover with lid. Test to see if chicken falls off the bone, if so, it’s ready. Before serving, discard lemongrass. Add Bragg’s or tamari sauce for more flavor if desired. Serve lemongrass crock pot chicken on top of a bed of brown rice with a side green salad

Cory Holly designed The Athlete’s Food Pyramid as an alternative to Canada’s Food Guide, the USDA Food Pyramid and other Pyramids that are clearly designed as a result of influence from corporations with profit in mind (as opposed to science). Any food guide or pyramid that tolerates or promotes the consumption refined, processed, sterilized dead food is a compromise in itself. This is the ultimate RED FLAG and what would normally alert any rational person to the fact that the basic rules of science have been violated. We know we need specific micro- and macronutrients in specific ratios and amounts. That’s the function of food! To sustain the organism! That’s why we eat, to obtain and transfer energy from the environment to our cells with the least amount of trauma, damage and waste as possible.

The Cory Holly Institute

Here is my recipe for great tasting turkey burgers that are easy to make and are absolutely awesome hot or cold.

Ingredients:

1 pound ground turkey (99% lean)

1 cup Panko or seasoned bread crumbs

1/2 cup chopped green pepper

1/2 cup chopped portabella mushrooms

1/3 cup Wegmans yogurt based Ranch dressing

Combine the above ingredients into a large bowl and mix thoroughly. Once mixed, form into 4 large patties or 6 smaller ones. After patties are formed, I typically lightly coat each side of the patties with olive oil. Cook patties on the grill or pan fry on the stove top.

This title says it all…I promise you, this is NOT your average Pizza…Give it a whirl and let me know your thoughts!  This is an easy recipe that can be prepared within minutes.  Simply purchase fresh wraps from your local health food store and top with your desired amount of the ingredients below.

Ingredients

1 Wrap of choice (Whole Wheat/ Gluten Free)
1/4 cup Eden Organic Pizza and Pasta Sauce
Yellow Bell Peppers
Portobello Mushrooms, sliced
SoyaKaas Lactose Free/Gluten Free Cheese (Mozzarella)
Olives, sliced
Spinach
Garlic, Olive Oil, Spices of Choice
Vegan “Parmesan Cheese” for topping
Balsamic Vinegar

Instructions

Preheat oven to 350 degrees.
Place flat wrap onto a baking sheet lined with tin foil (spray foil with olive oil)
Top with Eden Organic Pizza and Pasta Sauce
Add the above ingredients
Place into the oven for 15 minutes, 20 minutes for crispy.
Top with Vegan “Parmesan Cheese”, a drizzle of Balsamic Vinegar and Oregano (or spices of choice)

Total Servings: 4

Nutritional Information Per Serving

Calories: 111.9
Carbohydrates: 19.6 g
Cholesterol: 2.0 mg
Fat: 1.9 g
Saturated Fat: 0.6 g
Fiber: 0.9 g
Sodium: 329.3 mg
Protein: 3.5 g

This is a nice side dish or brunch dish. It’s loaded with vegetables, too! I made the salt optional but it really does need a little if you use low-sodium chicken broth powder. If someone is on a low-sodium diet, prepare it the low-sodium way, and just ask people to add their own salt at the table. If you are serving more than nine people, double the recipe and use a 9×13-inch baking pan instead.

Ingredients:

1 cup chopped onion

2 cups (about 8 ounces) sliced mushrooms

2 cups grated or diced carrots

1 cup diced zucchini

2 10-ounce boxes frozen chopped spinach (thawed and gently squeezed to eliminate excess water)

1/2 cup Matzo Meal® (use unsalted if someone is on a low-sodium diet)

3 large eggs, lightly beaten

3/4 cup egg substitute

1/4 teaspoon salt (add more to taste), optional

1/4 teaspoon black pepper

2 teaspoons low-sodium chicken broth powder

Preparation:
1. Preheat oven to 325°F. Coat a 9×9-inch or 8×8-inch baking pan with canola cooking spray.
2. Coat a large nonstick frying pan with canola cooking spray. Add the onions and mushrooms, cover pan, and let cook over medium heat, stirring occasionally, until mushrooms are lightly browned.
3. Add the mushroom mixture to a large bowl along with all remaining ingredients. Mix thoroughly (a wooden spoon or your hands work best). Spread into the prepared pan and bake until firm and lightly browned on the bottom (45-60 minutes).

Yield:
9 servings

Nutritional Information:
Per serving (using low-sodium matzo meal): 104 calories, 8 g protein, 14 g carbohydrate, 2.6 g fat (0.8 g saturated fat, 0.7 g monounsaturated fat, 0.4 g polyunsaturated fat), 72 mg cholesterol, 3.5 g fiber, 134 mg sodium. Calories from fat: 21%.