Course: Weekday meals

Caribbean Black Beans

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 Caribbean Black Beans
For the quick recipe version, use canned black beans and add the the ginger with the sauteed onions, etc...
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Course Left Overs, Main Dish, Side Dish, Weekday meals
Cuisine Vegetarian
Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
Course Left Overs, Main Dish, Side Dish, Weekday meals
Cuisine Vegetarian
Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
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Instructions
  1. Rinse dried beans and place in pot. Add water, allowing enough to cover beans with 2 inches. Add garlic, ginger, onions and salt.
  2. Bring to boil over high heat. Boil for 2 minutes. Reduce heat to simmer, cover and cook for about 2 hours, stirring occasionally. Cook till desired tenderness is reached. Older beans will take longer.
  3. Once beans are cooked, remove from heat.
  4. Sautee remaining onions, peppers, turmeric, black pepper, and allspice in olive oil over medium high heat for about 2 minutes until onions are translucent.
  5. Strain beans and add to sautee along with orange juice and sherry. Stir to heat evenly.

Kale Cranberry Salad

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 Kale Cranberry Salad
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Course Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 15 minutes
Servings
Ingredients
  • 1/2 bunch Fresh kale
  • 1/2 fresh lemon
  • 1/2 tbsp Walnut oil
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp local honey
  • 1/2 tsp fresh thyme leaves
  • 1/2 tsp salt to taste
  • 1/4 cup dried cranberries
  • 1/3 cup chopped walnuts
  • 1/4 cup crumbled feta cheese optional
Course Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 15 minutes
Servings
Ingredients
  • 1/2 bunch Fresh kale
  • 1/2 fresh lemon
  • 1/2 tbsp Walnut oil
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp local honey
  • 1/2 tsp fresh thyme leaves
  • 1/2 tsp salt to taste
  • 1/4 cup dried cranberries
  • 1/3 cup chopped walnuts
  • 1/4 cup crumbled feta cheese optional
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Instructions
  1. Wash kale and tear leaves into bite sized pieces. Place in large bowl.
  2. For the dressing, squeeze juice from lemon into a small bowl. Add oils, honey, thyme and salt. Whisk until mixed well.
  3. Drizzle dressing over kale. Massage dressing into kale with hands to soften the leaves.
  4. Add cranberries, walnuts and feta cheese. Toss well and serve.

Coconut Red Bean Soup

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 Coconut Red Bean Soup
A delicious simple soup inspired by a national dish of Tanzania in Africa. This dish is traditionally served with Ugali, a corn flour porridge and also delicious served with bread and salad!
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Course Appetizer, Left Overs, Lunch, Main Dish, Side Dish, Soup, Weekday meals
Cuisine African, Soup, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
Course Appetizer, Left Overs, Lunch, Main Dish, Side Dish, Soup, Weekday meals
Cuisine African, Soup, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
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Instructions
  1. If using dried beans, soak in large bowl, covered with 2-3 inches of water overnight. Drain, place in pot, cover with fresh water and bring to boil. Reduce heat to simmer, stirring occasionally until desired tenderness is reached, for 1-2 hours.
  2. In a pot or large skillet, heat oil on medium high and sautee onions and peppers for 2 minutes until soft.
  3. Stir in spices and tomatoes, cooking for another 2 minutes.
  4. Add beans and coconut milk. Reduce heat and simmer for 10 minutes.

Marinated Roasted Brussels Sprouts

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 Marinated Roasted Brussels Sprouts
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Course Appetizer, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Vegetarian
Keyword Marinated Roasted Brussels Sprouts
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
Course Appetizer, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Vegetarian
Keyword Marinated Roasted Brussels Sprouts
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
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Instructions
  1. Smash garlic cloves with flat side of knife.
  2. In a large bowl, combine all ingredients except brussels sprouts and mix well.
  3. Trim stems from brussels sprouts and cut them in halves or if large, cut in quarters. Add to marinade and toss to thoroughly coat them.
  4. Marinade for 2-4 hours, tossing occasionally.
  5. Preheat oven to 400 degrees.
  6. Transfer to baking sheet, arranging in a single layer and bake for about 35 minutes, checking and flipping them every 12 minutes until browned and loose leaves are crispy.

Collards & Tomatoes

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 Collards & Tomatoes
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Course Side Dish, Weekday meals
Cuisine American, Low Carb, Vegetarian
Keyword Collards & Tomatoes
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
Course Side Dish, Weekday meals
Cuisine American, Low Carb, Vegetarian
Keyword Collards & Tomatoes
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
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Instructions
  1. In large skillet, melt butter over medium high heat and add olive oil.
  2. Sautee garlic and spices for about 1 minute.
  3. Add collards, stirring until leaves are coated.
  4. Stir in tomatoes, soy sauce and wine.
  5. Reduce heat to simmer, cover and cook for 30 minutes or longer to desired consistency, occasionally stirring. Add water as needed.

Turkey Stuffed Peppers with Veggies

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 Turkey Stuffed Peppers with Veggies
Be creative! Add other veggies, use different types of green leafies and different types of mushrooms.
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Course Left Overs, Main Dish, Weekday meals
Cuisine American, Grains, Italian, Lean Meats, Low Carb, Turkey
Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
Course Left Overs, Main Dish, Weekday meals
Cuisine American, Grains, Italian, Lean Meats, Low Carb, Turkey
Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
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Instructions
  1. Preheat oven to 375 degrees
  2. Slice the tops of the peppers off and hollow out, removing the seeds. Chop the tops.
  3. Heat large skillet to medium high heat, add oil and once hot, add turkey. Cook for about 3 minutes.
  4. Add onions, chopped pepper, mushrooms, garlic, herbs and spices. Cook for 5 minutes, stirring occasionally.
  5. Add spinach and tomatoes and reduce heat to simmer. Cook for 5 minutes.
  6. Spoon mixture in a bowl and mix with 1 cup cheese.
  7. Stuff the peppers with the mixture. Place the peppers in a baking dish or smaller oven safe skillet and add 1/4 inch water to the bottom of the pan.
  8. Bake for 15 minutes. Sprinkle remaining cheese on the tops and bake for another 15 minutes.
  9. Garnish with fresh herbs.

Roasted Green Beans with Thyme

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 Roasted Green Beans with Thyme
Best fresh from the garden!
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Course Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
Course Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
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Instructions
  1. Preheat oven to 425 degrees
  2. Lay beans out on baking sheet and drizzle oil over them. Season with thyme, salt and pepper. Toss the beans to coat them evenly. Spread in a single layer.
  3. Place on a rack in the lower third of oven. Bake 10 minutes then flip the beans, sprinkle with garlic and bake 5 more minutes until softened and browned.
  4. Remove from oven, sprinkle with cheese and serve.

Breakfast Egg Muffins

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 Breakfast Egg Muffins
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Course Breakfast, Lunch, Snack, Weekday meals
Cuisine American, Fast and Fresh, Low Carb
Keyword Breakfast Egg Muffins
Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
Course Breakfast, Lunch, Snack, Weekday meals
Cuisine American, Fast and Fresh, Low Carb
Keyword Breakfast Egg Muffins
Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
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Instructions
Prep
  1. Preheat oven to 350 degrees. Grease a regular size muffin tin with a nonstick spray or olive oil. Roughly chop up mix-ins into small pieces (tip: a pizza cutter works great for this task, and a little of the cheese will go a long way).
Mix
  1. Whisk eggs in a medium size bowl; add all mix-ins and whisk again to evenly incorporate. Pour into muffin tin, filling each of the cups approximately half way.
Bake
  1. Bake for 20 to 25 minutes until eggs are set in the middle.
Cool
  1. Remove from oven and use a spoon to gently dislodge muffins from the tin.
  2. Allow to cool on a cooling rack for at least a minute before serving, with a little salt and pepper to taste!

Mason Jar Veggie Salad

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 Mason Jar Veggie Salad
Feel free to add any veggies you like! If you want to add salad greens use a larger mason jar. You can also add other proteins such as cheese, boiled egg, chicken.
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Course Left Overs, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean
Keyword Mason Jar Veggie Salad
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
Course Left Overs, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean
Keyword Mason Jar Veggie Salad
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
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Instructions
  1. Wash and dry all the jars. In the bottom of each jar, place 1Tbs. dressing.
  2. Add 1/4 can of beans to each jar. Layer into each jar 6 grape tomatoes, 1 cucumber, 1 pepper, 1/4 broccoli and cauliflower
  3. Screw on the top and place in the fridge. Good for 4-5 days.

Cucumber & Tomato Salad

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 Cucumber & Tomato Salad
Choose garden fresh ingredients for this classic summer salad.
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Course Appetizer, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean, Vegetarian
Keyword Cucumber and Tomato Salad
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
Course Appetizer, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean, Vegetarian
Keyword Cucumber and Tomato Salad
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
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Instructions
Salad
  1. Toss the sliced cumbers, tomatoes and basil together in a bowl.
Marinade
  1. Whisk oil, vinegar, garlic and pepper together. Add to salad and toss. Refrigerate until ready to serve.
Optional
  1. Sprinkle with a finishing salt (or any salt) and toss.
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On Track Lifestyles
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Florence, SC 29505

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The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

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On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

Website by Pinnacle Creative