Wisdom in Nutrition, LLC
703-598-2676
Email: ChefGecko@gmail.com
www.wisdominnutrition.com
Patricia Repko, CHC,AADP
Executive Chef, Health Coach, Nutrition Counselor
Raw Kale Salad
Ingredients:
(Makes 4 large or 8 small servings)
1) 14 oz. Kale (about 2 medium heads)
2) ½ cup Pumpkin Seeds
3) 2/3 Cups Raisins, Golden or cranberries
4) 1/2 Cups Parmesan
5) 4 tbs. Olive Oil
6) 1/2 tsp. Garlic Powder
7) 1/4 cup Lemon Juice
8) 1/2 tsp. Black Pepper
9) 2 tbs. Honey
10) 1/2 tsp. Sea Salt
1) 14 oz. Kale (about 2 medium heads)
2) ½ cup Pumpkin Seeds
3) 2/3 Cups Raisins, Golden or cranberries
4) 1/2 Cups Parmesan
5) 4 tbs. Olive Oil
6) 1/2 tsp. Garlic Powder
7) 1/4 cup Lemon Juice
8) 1/2 tsp. Black Pepper
9) 2 tbs. Honey
10) 1/2 tsp. Sea Salt
1) Tear out hard rib of each kale leaf.
2) Cut leaves in half length wise and then kale in 1/4 inch strips diagonally.
3) Rinse and spin in a salad spinner to dry.
4) To make dressing, stir lemon juice, olive oil, honey and seasoning together
in a bowl.
5) Mix together kale and dressing, massage dressing into kale leaves to
tenderize.
6) Mix in pumpkin seeds, raisins, and half the cheese.
7) Let stand for 20 minutes before serving.
8) Can hold for up to 6 hours over night.
9) Serve with sprinkle of Parmesan and black pepper on top.
2) Cut leaves in half length wise and then kale in 1/4 inch strips diagonally.
3) Rinse and spin in a salad spinner to dry.
4) To make dressing, stir lemon juice, olive oil, honey and seasoning together
in a bowl.
5) Mix together kale and dressing, massage dressing into kale leaves to
tenderize.
6) Mix in pumpkin seeds, raisins, and half the cheese.
7) Let stand for 20 minutes before serving.
8) Can hold for up to 6 hours over night.
9) Serve with sprinkle of Parmesan and black pepper on top.
Pineapple, Jicama and
Mango Salad
Mango Salad
Ingredients:
1) ¼ cup minced Red Onion
2) 4 tbs. fresh Lime Juice
3) ¼ tsp. Red Pepper Flakes
4) 1 ripe Mango, diced
5) 1 ½ cup fresh Pineapple, diced
6) 1 ½ cup Jicama, diced
7) 1 tsp. minced Garlic
8) ½ tsp. Salt
9) 2 tbs. minced fresh Cilantro
10) 2 tbs. minced fresh Mint
11) ½ tsp. ground Cumin
12) ¼ tsp. ground Coriander
2) 4 tbs. fresh Lime Juice
3) ¼ tsp. Red Pepper Flakes
4) 1 ripe Mango, diced
5) 1 ½ cup fresh Pineapple, diced
6) 1 ½ cup Jicama, diced
7) 1 tsp. minced Garlic
8) ½ tsp. Salt
9) 2 tbs. minced fresh Cilantro
10) 2 tbs. minced fresh Mint
11) ½ tsp. ground Cumin
12) ¼ tsp. ground Coriander
1) Combine all ingredients together in a large bowl.
2) Mix gently but thoroughly.
3) Cover and chill for at least two hours before serving.
2) Mix gently but thoroughly.
3) Cover and chill for at least two hours before serving.
Coconut and Almond
Crusted Chicken Tenders
Crusted Chicken Tenders
Ingredients:
(Yield 4 servings)
1) 1 1/2 lbs. organic Chicken Tenders
2) 1 tsp. Kosher Sea Salt
3) 1/2 tsp. Black Pepper
4) 5 oz. Coconut, Shredded
5) 6 oz. Almonds, Ground
6) 2 Eggs
7) 1/4 cup Coconut Oil
8) 4 Lime Wedges
1) 1 1/2 lbs. organic Chicken Tenders
2) 1 tsp. Kosher Sea Salt
3) 1/2 tsp. Black Pepper
4) 5 oz. Coconut, Shredded
5) 6 oz. Almonds, Ground
6) 2 Eggs
7) 1/4 cup Coconut Oil
8) 4 Lime Wedges
1) Mix together the coconut, almonds, salt, and pepper, set aside.
2) Beat the eggs. Dip the chicken into the eggs and then coat in almond mixture.
3) Heat coconut oil in sauté pan until hot.
4) Sautee chicken until golden on both sides.
5) Finish in a 350 degree oven for about 5-8 minutes.
6) Serve with lime wedges.
2) Beat the eggs. Dip the chicken into the eggs and then coat in almond mixture.
3) Heat coconut oil in sauté pan until hot.
4) Sautee chicken until golden on both sides.
5) Finish in a 350 degree oven for about 5-8 minutes.
6) Serve with lime wedges.
Chocolate Chia Moose
Ingredients:
(Yield 6 servings)
1) 4 Cups Coconut Milk
2) 1 tsp. Vanilla
3) 3/4 Cups Bittersweet Chocolate
4) 2 tbs. Honey or Maple Syrup
5) 3 oz. Chia Seeds, 3/4 Cups
1) 4 Cups Coconut Milk
2) 1 tsp. Vanilla
3) 3/4 Cups Bittersweet Chocolate
4) 2 tbs. Honey or Maple Syrup
5) 3 oz. Chia Seeds, 3/4 Cups
1) Melt chocolate over double boiler just until melted.
2) Wisk coconut milk into melted chocolate.
3) Stir in vanilla, maple syrup, and chia seeds.
4) Place in cooler to set for 24 hours.
5) Top with blueberries, raspberry, strawberry or pomegranate seeds and s
haved chocolate or toasted coconut if desired.
2) Cut into length wise wedges (about 10 to 12 wedges per sweet potato).
3) Place on a baking sheet and toss with coconut oil, cinnamon and salt.
4) Bake in a 425 degree oven for about 30 to 40 minutes until slightly
browned and crisp on the outside and tender on the inside.
5) Serve hot.
Good Eating!!!
2) Wisk coconut milk into melted chocolate.
3) Stir in vanilla, maple syrup, and chia seeds.
4) Place in cooler to set for 24 hours.
5) Top with blueberries, raspberry, strawberry or pomegranate seeds and s
haved chocolate or toasted coconut if desired.
Cinnamon Sweet Potato Wedges
Ingredients:
1) Scrub sweet potatoes and leave the skin on. 1) 2 medium sweet Potatoes
2) 2 tbs. Coconut Oil
3) Cinnamon to taste
4) Sea Salt to taste
2) 2 tbs. Coconut Oil
3) Cinnamon to taste
4) Sea Salt to taste
2) Cut into length wise wedges (about 10 to 12 wedges per sweet potato).
3) Place on a baking sheet and toss with coconut oil, cinnamon and salt.
4) Bake in a 425 degree oven for about 30 to 40 minutes until slightly
browned and crisp on the outside and tender on the inside.
5) Serve hot.
Good Eating!!!