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Oyster Mushroom Greens Saute

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 Oyster Mushroom Greens Saute
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Course Side Dish
Cuisine Low Carb
Keyword Oyster Mushroom Greens Saute
Servings
Ingredients
  • 1 1/2 tsp olive oil
  • 1 1/2 tsp butter
  • 2 cloves garlic minced
  • 1 cup oyster mushrooms chopped
  • 5 cups kale or other greens chopped
  • 1/4 cup white wine
  • 1 1/2 tsp soy sauce
  • 1/4 tsp Pepper
Course Side Dish
Cuisine Low Carb
Keyword Oyster Mushroom Greens Saute
Servings
Ingredients
  • 1 1/2 tsp olive oil
  • 1 1/2 tsp butter
  • 2 cloves garlic minced
  • 1 cup oyster mushrooms chopped
  • 5 cups kale or other greens chopped
  • 1/4 cup white wine
  • 1 1/2 tsp soy sauce
  • 1/4 tsp Pepper
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Instructions
  1. Heat oil and butter in large skillet on medium heat.
  2. When butter is melted, add garlic and mushrooms. Stir fry for 2 minutes.
  3. Add kale and stir fry for 1 minute.
  4. Add soy sauce, wine and pepper. Reduce heat to medium, cover and cook for 5 minutes.

Red Lentil Soup

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 Red Lentil Soup
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Keyword Red Lentil Soup
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Keyword Red Lentil Soup
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Red Lentil Soup

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 Red Lentil Soup
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Course Soup
Cuisine Soup, Vegetarian
Keyword Red Lentil Soup
Servings
Course Soup
Cuisine Soup, Vegetarian
Keyword Red Lentil Soup
Servings
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Irish Lamb Stew

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 Irish Lamb Stew
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Course Main Dish
Cuisine Crock Pot, Lean Meats
Keyword Irish Lamb Stew
Servings
Ingredients
  • 1 lb lamb boneless, cut into 2 inch pieces
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 tbsp grapeseed oil
  • 2 medium onions cut into wedges
  • 4 medium carrots cut into 3 inch lengths
  • 1 1/3 cup meat broth
  • 1 tsp thyme dried
  • 1 lb potatoes peeled and halved, 4 small
  • 1/3 cup Parsley chopped
Course Main Dish
Cuisine Crock Pot, Lean Meats
Keyword Irish Lamb Stew
Servings
Ingredients
  • 1 lb lamb boneless, cut into 2 inch pieces
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 tbsp grapeseed oil
  • 2 medium onions cut into wedges
  • 4 medium carrots cut into 3 inch lengths
  • 1 1/3 cup meat broth
  • 1 tsp thyme dried
  • 1 lb potatoes peeled and halved, 4 small
  • 1/3 cup Parsley chopped
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Instructions
  1. Heat oven to 350 degrees.
  2. Pat lamb dry and roll pieces in salt and pepper.
  3. Heat oil in heavy bottom pot over medium high heat. Add meat, stirring to brown all sides.
  4. Set meat aside and add onions and carrots. Cook about 5 minutes until lightly browned.
  5. Add meat and broth, reducing heat to simmer. Add thyme and potatoes.
  6. Cover the pot and cook in the oven for an hour. Remove, skimming fat from stew. Garnish with parsley.

Turkey Wings

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 Turkey Wings
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Course Left Overs, Main Dish, Weekday meals
Cuisine American, Turkey
Keyword Turkey Wings
Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
Course Left Overs, Main Dish, Weekday meals
Cuisine American, Turkey
Keyword Turkey Wings
Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
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Instructions
  1. Pre heat oven to 350 degrees.
  2. Whisk BBQ ingredients together in a saucepan over medium heat until well blended. Remove from heat and set aside.
  3. Grease large oven safe pan or casserole dish. Place turkey pieces in pan or dish. Add sauce over meat and cover. Place in oven and bake for 1 hour. Reduce heat to 250 degrees and bake for 2 hours or until desired tenderness is reached.
  4. Serve with brown and seasonal vegetable.

Open Face Veggie Sandwich

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 Open Face Veggie Sandwich
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Course Left Overs, Lunch, Main Dish, Weekday meals
Cuisine American, Mediterranean, Vegetarian
Keyword Open Face Veggie Sandwich
Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
Course Left Overs, Lunch, Main Dish, Weekday meals
Cuisine American, Mediterranean, Vegetarian
Keyword Open Face Veggie Sandwich
Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
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Instructions
  1. Heat 1 tsp oil in large skillet over medium heat. Add squash in a single layer and brown (about 2 mins). Flip squash to brown other side and sprinkle herbs. (To reduce fat, roast the squash) Cook another 2 mins until browned.
  2. Remove squash, add a tsp oil and place kale, garlic and pepper in pan. Toss until the kale is coated with oil, reduce heat to low.
  3. Add wine and water, toss, cover and cook for 5 mins or more to desired consistency. Remove kale, turn heat to medium.
  4. Add bread, brown for about a min. Flip bread. Turn heat off, but leave the pan on the burner.
  5. Place a layer of squash on the bread, ¼ of the kale to each and a tbsp of cheese.
  6. Cover and leave until cheese is melted. Yummm!!

Simple Squash Saute

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 Simple Squash Saute
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Course Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Simple Squash Saute
Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
Course Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Simple Squash Saute
Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
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Instructions
  1. Melt butter in large skillet with olive oil over medium heat.
  2. Add vegetables with garlic and saute for about 5 minutes until they are beginning to brown. Add wine and pepper and saute another 2 minutes.
  3. Toss in fresh herbs and cook for 1 minute.

Seasonal Veggie Medley

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 Seasonal Veggie Medley
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Course Breakfast, Left Overs, Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Seasonal Veggie Medley
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
Course Breakfast, Left Overs, Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Seasonal Veggie Medley
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
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Instructions
  1. In a large sauté pan, add olive oil and garlic on moderate- high heat for 1-2 minutes, then add onions, turn heat down to moderate and stir frequently until onions are caramelized about 7-10 minutes.
  2. While onions are cooking, wash and chop greens into bite size pieces.
  3. Tender greens like spinach will need less time to cook than hardier greens such as collards so put them in different piles to cook in a progression.
  4. Take out onions and place in a casserole dish.
  5. Add broth and first group of greens, saute until slightly wilted. Saute most tender greens first, take out when done and add to casserole dish. Next, cook hardier greens and add to casserole dish until all greens are cooked.
  6. Add black beans to the greens, cover with grated cheese, mix together well.
  7. Heat in microwave for a minute or two until cheese melts and dish is heated through.
  8. Variations: Instead of garlic cloves, use 3-6 green garlic stems (white stalk to 1 inch of green), minced Use any kind of beans, peas, or greens you like. Can also add cooked meat.

Black-Eyed Peas Hummus Wrap

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 Black-Eyed Peas Hummus Wrap
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Course Left Overs, Lunch, Main Dish, Side Dish, Snack, Weekday meals
Cuisine American, Fast and Fresh, Mediterranean, Vegetarian
Keyword Black-Eyed Peas Hummus Wrap
Servings
Ingredients
  • 1 lb black-eyed peas dried
  • 2 large garlic cloves
  • 2 lemons juice of
  • 1/4 cup olive oil
  • 1/4 cup tahini
  • 1/4 tsp hot sauce
  • 1 tsp salt
  • black pepper
  • 8 large tortillas whole wheat wrap
  • 1/2 cup sunflower seeds shelled
  • 1 cup carrots shredded
  • 4 cups chopped greens in season (lettuce, spinach, kale, arugula)
Course Left Overs, Lunch, Main Dish, Side Dish, Snack, Weekday meals
Cuisine American, Fast and Fresh, Mediterranean, Vegetarian
Keyword Black-Eyed Peas Hummus Wrap
Servings
Ingredients
  • 1 lb black-eyed peas dried
  • 2 large garlic cloves
  • 2 lemons juice of
  • 1/4 cup olive oil
  • 1/4 cup tahini
  • 1/4 tsp hot sauce
  • 1 tsp salt
  • black pepper
  • 8 large tortillas whole wheat wrap
  • 1/2 cup sunflower seeds shelled
  • 1 cup carrots shredded
  • 4 cups chopped greens in season (lettuce, spinach, kale, arugula)
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Instructions
  1. Rinse peas, cover with water in a large pot and bring to boil. Boil for 2 minutes. Remove from heat and let stand for 90 minutes. Then cook, simmering until tender. Drain and cool.
  2. Place garlic in food processor and chop. Add peas, lemon juice, olive oil, hot sauce, salt and pepper and process until smooth. Add tahini and process until smooth, adding more lemon juice if needed.
  3. Spread 1/2 cup hummus down the center of each wrap. Sprinkle sunflower seeds and carrots. Add greens. Add extra hot sauce or vinegar, as desired. Roll into a wrap and enjoy!!

Creamy White Bean Soup

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 Creamy White Bean Soup
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Course Left Overs, Lunch, Main Dish, Side Dish, Soup, Weekday meals
Cuisine American, Soup, Vegetarian
Keyword Creamy White Bean Soup
Servings
Ingredients
  • 1 medium onion diced
  • 3 medium carrots diced
  • 3 stalks Celery diced
  • 3 cloves garlic diced
  • 1 tbsp olive oil
  • 1 1/2 cups vegetable broth reduced sodium
  • 1 1/2 cups water
  • 4 1/2 cups cooked navy beans or 3 – 15cans navy or cannellina beans rinsed and drained
  • 1 tsp smoked paprika
  • 1 tsp Rosemary dried
  • 1/2 tsp thyme dried
  • 1 tsp Sea salt
  • 1 tsp course black pepper
  • 1/4 cup Parsley fresh, chopped
Course Left Overs, Lunch, Main Dish, Side Dish, Soup, Weekday meals
Cuisine American, Soup, Vegetarian
Keyword Creamy White Bean Soup
Servings
Ingredients
  • 1 medium onion diced
  • 3 medium carrots diced
  • 3 stalks Celery diced
  • 3 cloves garlic diced
  • 1 tbsp olive oil
  • 1 1/2 cups vegetable broth reduced sodium
  • 1 1/2 cups water
  • 4 1/2 cups cooked navy beans or 3 – 15cans navy or cannellina beans rinsed and drained
  • 1 tsp smoked paprika
  • 1 tsp Rosemary dried
  • 1/2 tsp thyme dried
  • 1 tsp Sea salt
  • 1 tsp course black pepper
  • 1/4 cup Parsley fresh, chopped
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Instructions
  1. In a medium skillet, saute onions, carrots, celery and garlic for 8-10 minutes in olive oil until soft.
  2. In a stockpot, add water, veggies stock and 3 cups or 2 cans of beans. Puree mixture with a hand blender, then add veggies and spices.
  3. Bring to a boil and simmer for 20-30 minutes.
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On Track Lifestyles
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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.

Website by Pinnacle Creative

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(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