1 Copyright- Amanda Hueneke, May 3, 2013 The Care Giver’s Cookbook Created and Compiled by Amanda Hueneke A comprehensive, simple and brief guide to preparing healthy, quick and easy meals without breaking the bank oryour back. Includes: Two weeks of recipes and shopping lists, and equipment list to make your meal prep easier.
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"Salmon is marinated in soy sauce, brown sugar, garlic, and lemon pepper overnightand then broiled for a simple-but-delicious main dish."
INGREDIENTS:
1/3 cup soy sauce1/4 cup olive oil
1/4 cup brown sugar 2 teaspoons lemon pepper 2 cloves garlic, minced1 pound skin-on salmon fillet1 box wild rice1 bag fresh or frozen green beans
DIRECTIONS: (Salmon can be allowed to marinate in the refrigerator 4 to 8 hours or overnight. Although several people mentioned it’s not necessary)
1. Preheat the oven's broiler and set the oven rack about 6 inches from the heatsource.
2. Whisk together the soy sauce, olive oil, brown sugar, lemon pepper, and garlic ina shallow dish; lay the salmon fillets into the mixture with the skin side facing up.3. Remove salmon from the marinade and arrange on a baking sheet. Discard the
marinade.4. Cook the salmon under the broiler until lightly browned and the flesh flakes easily
with a fork, 7 to 10 minutes. Allow the salmon to rest 5 minutes before slicing andserving.
"A basic chicken salad recipe with red bell peppers and feta cheese. Tryusing tomato-basil feta for added flavor!"
INGREDIENTS:
3 cups diced cooked chicken2 large stalks celery, diced1 red bell pepper, seeded and diced1/2 red onion, diced6 tablespoons mayonnaise6 tablespoons sour cream1 (4 ounce) package feta cheese, crumbled2 teaspoons dried dill weed1 pinch salt and pepper to tasteSandwich bread or iceberg or boston lettuce cupsFresh fruit
DIRECTIONS:In a serving bowl, mixtogether the chicken, celery, and red onion. In aseparate bowl, stir together the mayonnaise, sour cream, feta cheese, anddill. Pour over the chicken mixture, and stir to blend. Taste, and season
with salt and pepper as needed. Serve on sandwich bread, or for a lowcarb option- in iceberg or boston lettuce cups; and with fruit.
Don’t be scared of the spaghetti squash! It sounds complicated, but this is actually
very easy to cook. My whole family- including my kids love it! Spaghetti squashlooks like and has the texture of spaghetti when it’s done, and can be served a
variety of ways- any sauce and any veggie will do! The squash is so good, low carb
and YUMMY!
Cooking Method: Oven, or crock pot Prep/cooking time: 1 hour or
Ingredients: Crock pot + 15 minutes
1 spaghetti squash
2 Tbsp. olive oil½ onion chopped
1 clove of garlic, minced
1 tomato chopped
½ cup crumbled feta cheese
1-1/2 Tbsp. sliced black olives
2 Tbsp. fresh basil (if you have it- optional)
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.2. Cut spaghetti squash in half, length wise- this is the hardest part because it’s tough on
the outside like a pumpkin. Be careful! Scoop out and throw away seed and pulp.
3. Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30-
40 minutes in the preheated oven, or until a sharp knife can be inserted with only a little
resistance. Remove squash from oven and set aside to cool enough to be easily handled.
4. Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender.
5. Add garlic; cook and stir about 2 to 3 minutes.
6. Stir in tomatoes and cook until tomatoes are warmed through.
7. Use a large spoon to scoop the stringy pulp from the squash and place in a medium
bowl. I have found the “noodles” come out longer when you pull them out width wise
instead of length wise.
8. Toss ½ of the pulled spaghetti squash with the vegetables, feta cheese, olives, and basil.
Serve warm.
9. Refrigerate leftovers and serve with pasta sauce, and/or any cooked veggies.
Toppings for sweet potatoes- butter, cinnamon and/or brown sugar
Directions:
1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
2. Wash sweet potatoes. Pierce potatoes in several places with a fork, and wrap each potatoin a paper towel.
3. Microwave sweet potatoes for approximately 10-12 minutes or until soft.
4. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for about 5 more minutes or until fish flakes
easily with a fork. Be careful not to over cook the fish.
1 1/2-2 pounds bone-in chicken thighs, skin removed 2 medium sweet potatoes, peeled and cut into 1-inch pieces 1 large red onion, cut into 1-inch wedges
Directions:
1. Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the
oven to preheat.
2. Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small
bowl; spread the mixture evenly on chicken.
3. Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon
each salt and pepper. Carefully remove the baking sheet from the oven and spread thevegetables on it. Place the chicken on top of the vegetables.
4. Return the pan to the oven and roast, stirring the vegetables once halfway through, until the
vegetables are tender and beginning to brown and an instant-read thermometer inserted into a
(a hit with my whole family including kids who get mad if I eat any)
High in fiber, Vitamin A and folic acid (careful with leafy greens if you’re on ablood thinner).
1 bunch kale
Olive oil
Pepper
Parmesan
Preheat oven to 375 degrees. Wash all kale extremely well. Grit gets stuck in the
ruffly leaves, so wash well. Remove tough stems. Tear kale into bite size pieces
and spread on baking sheet. Spray kale with olive oil, sprinkle with pepper, and
parmesan. Bake 10-15 minutes or until crispy. YUM!
Roasted Cauliflower or Roasted Vegetables
Again, a hit with everyone in my house.
1 head cauliflower (or one bag of cauliflower florets)
2 Tbsp. Olive oil
Salt and pepper
1 tsp. Garlic powder
Preheat oven to 375 degrees. Wash cauliflower and separate into florets. Drop
cauliflower into gallon sized ziplock bag or bowl (I like bags). Add a couple
tablespoons of olive oil, salt and pepper to taste, and garlic powder. Close the
bag, shake it up good (my kids like to help with this part), and then spread on
baking sheet. Bake 20-30 minutes or until cauliflower starts to brown. Serve! I
sometimes add potatoes and/or carrots to this to make a mixed roasted veggie.
Fruit smoothie
Combine Spinach (4-6 leaves), 1 banana, ½ c. vanilla greek yogurt, ¼ juice(orange, apple or grape- any will do), 4-5 frozen strawberries and blend in Magic
bullet until smooth. You can choose to substitute other frozen berries, fruits
and/or kale leaves. Also consider adding flax, hemp seeds or whey protein