Limeade

Limeade

• Grated zest of one lime (about 1 Tbsp)
• 1 cup lime juice (from about 4-6 Persian limes)
• 3/4 cup to 1 cup granulated sugar
• 3 cups water
• Several sprigs of fresh mint

Method  1 Make simple syrup: In a small saucepan bring to a boil the sugar, one cup of water, and the lime zest. Once the sugar is dissolved (which it should be by the time the water boils), remove from heat and let cool for for a few minutes.                                                 The amount of sugar is a guideline, it depends on how sweet you like your limeade and how tart your particular limes are.                                                                                         2 Strain out lime zest, add lime juice, water, sprigs of mint: Place a strainer over a bowl, or wide-mouthed serving container, and pour the sugar syrup through it, straining out the lime zest. Add the lime juice and 2 cups of water. Taste for sour/sweet balance. If too sweet, add a little more lime juice. Add several sprigs of fresh mint.   

I put everything in a pitcher and put it in the freezer for an hour, then serve with ice.

Chill, or serve immediately over ice.

Lemonade

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1 3/4 cups white sugar
8 cups water
1 1/2 cups lemon juice (4 lemons)

In a small saucepan, combine sugar and 1 cup water. Bring to boil and stir to dissolve sugar. Allow to cool to room temperature, then cover and refrigerate until chilled.  (or microwave for 1min. when done I added some ice to cool it down )

Remove seeds from lemon juice, but leave pulp. In pitcher, stir together chilled syrup, lemon juice and remaining 7 cups water.

Best Bites Tandoori Chicken

Tandoori, Turmeric rice and Flatbread

IT's from Lauren Hedin's our best bites cook book.

2 c plain/greek yogurt
3 T lemon juice (or a juice from 1 lemon)
1t garlic powder
1 chopped onion
1/2c oil
3 t salt
1/2t black pepper
2T paprika
1T cumin and ginger
1T turmeric
1t red pepper or splash of cayenne
Chicken drumsticks and/or thighs

This can be assembled a few days b4 and let the raw chicken sit in the liquid mixture to marinade.
I did make extra of the sauce and froze it so I could have it for dinner a couple weeks down the road.

Can grill the chicken or bake in oven 350 for 20 min, then slather more marinade on, bake 10 more min slather more marinade, 10 more min bake and spray with oil, increase oven to 450 bake 10 more min until you get some nice charred spots.

Serve with Turmeric Rice

Ingredients
2 teaspoons olive oil
1/4 cup diced onion
1 teaspoon ground turmeric
1/2 teaspoon curry powder
2 cups chicken broth
1 cup Jasmine rice
kosher salt

Heat medium-sized pot with lid on stove top.  Add oil and onion and cook until onion is tender, about 3 minutes.  Add turmeric and curry powder and stir to heat and distribute for 15-30 seconds.  Add broth and bring to a boil, add rice.  Reduce heat to a simmer.  Cover pot and cook for 20 minutes, covered the entire time.  Remove from heat, fluff with a fork and add salt to taste before serving.  

High fiber & High protein Foods

Fitness Pal

Breakfast-
 Banana Buckwheat Pancakes
Sweet Potato Breakfast Burritos 
Cinnamon French Toast Breakfast Wrap 
Roasted Cranberry Quinoa Oatmeal

Lunch/Dinner
Spicy Black Bean Burger with Chipotle Mayo
Grilled Zucchini Hummus Wraps
Hearty Vegetable Curry
Hearty Vegetable Curry
Black Bean & Spinach Baked Taquitos

Soup/Salad
 Tomato & Lentil Soup
. Lentil Sweet Potato & Spinach Stew 
 Shaved Brussels Sprouts Salad 
 White Bean Turkey Chili 
 Coconut Lime Rice Noodle Salad

White Flour Pancakes

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1 and 1/2 c milk
4 T white vinegar
2 cup all-purpose flour

2 teaspoon baking powder
1 teaspoon baking soda

• 1 teaspoon salt
• 2 eggs
• 2 tablespoons butter, melte
  d
• 1. Combine milk with vinegar in a medium bowl and set aside for 5 minutes to "sour".
  2. Combine flour, sugar, baking powder, baking soda, and salt in a large mixing bowl. Whisk egg and butter into "soured" milk. Pour the flour mixture into the wet ingredients and whisk until lumps are gone.
  3. Heat a large skillet over medium heat, and coat with cooking spray. Pour 1/4 cupfuls of batter onto the skillet, and cook until bubbles appear on the surface. Flip with a spatula, and cook until browned on the other side.

Oven Roasted Green Beans

Food Network

1 1/2 pounds green beans
2 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper


Directions
Preheat the oven to 425 degrees F.
Trim the ends of the green beans and add to a large bowl.
Toss with the extra-virgin olive oil, salt and pepper and spread out evenly on a parchment lined baking sheet.
Roast, stirring once halfway through, until lightly caramelized and crisp tender, 12 to 15 minutes. Serve alongside the Foil Wrapped Side of Salmon with Lemon and Rosemary.

Serve with BBQ Chicken

Oven BBQ Chicken Drumsticks

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• 6 chicken drumsticks
• 1/2 cup water
• 1/3 cup ketchup 
• 1/3 cup white vinegar
• 1/4 cup brown sugar

• 4 teaspoons butter
• 2 teaspoons salt
• 2 teaspoons Worcestershire sauce, or to taste
• 2 teaspoons dry mustard


• 2 teaspoons chili powder, or to taste

Preheat oven to 400 degrees F (200 degrees C). Place drumsticks in a baking dish.

Whisk water, ketchup, vinegar, brown sugar, butter, salt, Worcestershire sauce, mustard, and chili powder together in a bowl; pour mixture over drumsticks. Cover with aluminum foil.

Bake in preheated oven until no longer pink at the bone and the juices run clear, about 1 hour, turning chicken about halfway through. An instant-read thermometer inserted near the bone should read 165 degrees F (74 degrees C).

Serve with Green Beans