HFP Vitamins - Recipes - Twin Falls, Idaho

Notes:
All beef should be 93% or more fat free.
All meat should be weighed raw.
tsp is teaspoon
tbs is tablespoon
100 grams = 3.5 ounces (but you should have a scale that weighs in grams, not ounces).
Tin foil is also known as aluminum foil.
Cooking temperature: Degrees is always in Fahrenheit.
Zest is the grated peel of a fruit.
Chicken recipes can be replaced with turkey, as chicken is higher in fat than turkey.

Veggies

Beef - Tomato "Mess" Burger

Ingredients:
100 grams    Ground beef.(93% lean)
1 large    Tomato
1/2 tsp    Chili powder
1/2 tsp    Onion powder
1/2 tsp    Garlic powder
1/4 tsp    Cayenne
To taste    Salt & pepper.

Instructions:
Preheat grill. (Electric, gas or charcoal)
Mix spices and meat together.
Form meat into patties.
Cook on grill untill done.
Use two slices of tomato in place of bun.
(I like to reverse and cut patty in half, place
tomatoe inside and use meat as bun)
Serve rest of tomato as your vegetable.

Great Garlic Roast

Ingredients:
3 lb.    Roast, lean beef with fat removed.
1    Onion, yellow, cut in 8ths
6-8    Garlic cloves.
1/2 tsp    Garlic powder.
1/2 tsp    Onion powder.
1/2 tsp    Chili powder.
1/4 tsp    Cayenne.
1 tsp    Sea salt.
To taste    Pepper
Water

Instructions:
Preheat oven to 350 degrees. Cut 6 slits in roast, insert
1/2 garlic clove into each slit. Mix spices (powders, salt,
pepper and cayenne and use as a rub over roast. Add
Add approx. 1 1/2 inches of water to roasting pan. Place
cut onion and rest of garlic in pan around roast. Cook for
45-60 minutes to taste. Slice and serve.

Lettuce Wrapped, Green Onion Burger

Ingredients:
100 grams    Ground beef.(93% Lean)
1 cup    Green onions, chopped.
1-3 leaves    Iceburg lettuce.
To taste    Salt & pepper.

Instructions:
Preheat grill. (Electric, gas or charcoal) Mix onions,
salt & pepper with meat. Form meat into patties.
Cook on grill until done. Wrap pattie in lettuce leaves.

Lettuce

Steak Wrap

Ingredients:
100 grams    Flank steak
1 cup    White or red onion.
1/2 tsp    Garlic salt.
1 clove    Garlic
To taste    Salt & Pepper
1-3 leaves    Iceburg lettuce

Instructions:
Cut onion into pieces, about 1/2-1 inch long. Finely mince garlic clove. Saute both onions and garlic in pan.
Add flank steak. Season to taste. Wrap in lettuce leaves and serve.

Instructions: (Meat in Tomato Sauce Cont.)
Dice tomatoes, sautee in pan on medium for about 5 minutes, occasionally smashing and stirring.
Grill or pan fry the ground beef until done.
When tomatoes are in a sauce consistancy, add ground beef, then stir in other spices.
Simmer on low, (add a little water in necessary, to keep from burning. Serve.
(Also good with Chicken, fish or shrimp.)

Orange Beef and Asparagus

Ingredients:
100 grams  Lean Flank steak
1    Orange
4    Asparagus stalks.
2 tbs    Ginger, minced & fresh.
2     Garlic cloves.
To taste (just a pinch)    Pepper, basil, onion powder.

Instructions:
Cube the flank steak.
Cut asparagus into 1 inch pieces.
Saute garlic cloves in pan, low heat, until soft.
Add meat and asparagus and cook thoroughly.
Season with other spices.
Add juice of orange to meat to deglaze pan.
Serve.

Beef Kabobs

Ingredients:
100 grams    Lean flank steak
1    Lemon
1    Jalapeno chile
1/2 cup    Apple cider vinegar
To taste    Salt & pepper.
1 packet    Stevia.

Instructions:
Place juice of lemon in container. Add rine of lemon.
Add stevia. Add apple cider vinegar. Mince 1/2 of jalepeno and add. Cut flank steak into cubes and add.
Marinate for two hours.
Skewer meat and grill.
Is good with chunks of onion, tomatoes or asparagus added to skewer.

Chili

Ingredients:
100 grams    Ground beef.(Lean Beef)
1 cup    Tomatoes, chopped
2 cloves    Garlic, minced.
2 tbs    Onion, minced.
1/4 tsp    Chili powder
To taste (just a pinch)    Oregano, garlic & onion
1/2 cup    powder, salt, pepper.
To taste      Water.
    Cayenne pepper, (optional)

Instructions:
Brown ground beef.
Add onions, garlic.
Add tomatoes and water.
Add other spices.
Simmer slowly to reduce liquids.
Add water as needed to prevent drying/burning.
Slow cooking will bring out the flavors. Serve.

Meat in Tomato Sauce

Ingredients:
100 grams    Ground beef.
2-3     Large tomatoes.
1/4 tsp    Onion salt.
1/4 tsp    Garlic salt.
1/4 tsp    Italiam seasoning.

Meatballs

Ingredients:
100 grams    Ground beef (93% Lean Beef)
1-2     Melba toast, powdered.
1 tbs    Milk
1/2 tsp    Parsley
1/4 tsp    Onion powder
1/2 tsp    Garlic powder
1/4 tsp    Cayenne
To taste    Salt

Instructions:
Preheat oven to 425 degrees. Mix all ingredients in a bowl. Roll into 1 inch balls. Place in Baking dish. Cook for 10 minutes, turning once.

Tomato

Chicken - Chicken Marinara

Ingredients:
100 grams    Chicken breast
1    Tomato, small.
2-3 cloves    Garlic
1 tsp    Oregano
1 tsp    Basil
1/2 tsp    Chili Powder
Dash    Garlic Powder
To taste    Salt & pepper

Directions:
Preheat oven to 350 degrees. Dice tomatoes, place 1/2 in casserole dish. Rub chicken in garlic powder, salt & pepper. Sear in pan on each side for 1-2 minutes. Place on top of tomatoes in casserole dish. Mince garlic cloves, place on chicken. Mix rest of tomato with oregano, basil, chili powder and pepper. Place on top of chicken. Cover tightly with foil and cook for 45-60 minutes.

Ingredients Cont. (Lemon/Garlic Chicken)
To taste Salt & pepper

Directions:
Slice garlic cloves in halves, place in roasting pan and lay chicken breast on top. Combine juice of 1/2 lemon with broth, oregano, salt & pepper. Mix well and pour over chicken breast. Slice other half of lemon into 4-5 slices and place on top of chicken breast. Roast in preheated oven at 400 degrees F. until done. (garlic is very tasty!)

Lemon

Rosemary Chicken with Asparagus

Ingredients:
100 grams    Chicken breast
2 cups    Asparagus
1    Lemon
1 tbs    Rosemary
2 cloves    Garlic
To taste    Salt & pepper

Directions:
Combine 1/2 lemon juice with one minced clove of garlic, rosemary and salt & pepper and rub over uncooked chicken breast. Place in container and refrigerate overnight. In another container, combine asparagus with other
clove of minced garlic & juice of 1/2 lemon. Refrigerate overnight. Grill both until done.

"Not Fried" Chicken

Ingredients:
100 grams    Chicken breast
3     Melba toast (garlic)
1 tbs    Milk
To taste    Salt & pepper

Directions:
Mix melba toast with salt & pepper.
Dip chicken breast in milk and roll in toast crumbs.
Cook in nonstick pan untill done.

Cajon Style or Blackened Chicken

Ingredients:
100 grams    Chicken breast
1/8 tsp    Garlic powder
1/8 tsp    Onion powder
1/8 tsp    Cayenne
1/8 tsp    Paprika
1/4 tsp     Cumin, ground
1/8 tsp    Salt
1/8 tsp    Pepper

Directions:
Slice uncooked chicken into strips. Mix seasonings and pat evenly onto chicken. Place chicken in a hot nonstick pan and cook until underside forms a crust, (about 2 minutes). Turn chicken over. Cook until done.

Chicken Fajita Style

Ingredients:
100 grams    Chicken breast
1 tsp    Garlic powder
2 tbs    Apple cider vinegar
1 tbs    Lemon juice
1 tsp    Salt
1/2 tsp    Cumin
1/2 tsp    Pepper
1/2 tsp    Onion powder
1/2 tsp    Celery salt
1/4 tsp    Chili powder
1/8 tsp    Cayenne powder
2-4 drops    Stevia

Directions:
Slice uncooked chicken into strips. Mix dry seasonings together. Add apple cider vinegar and lemon juice, then place in resealable bag with chicken strips. Refrigerate overnight. Fry in nonstick pan until done.

Tomato Basil Chicken

Ingredients:
100 grams    Chicken breast
1 cup    Tomato, chopped.
1/4 cup    Chicken broth
2 tbs    Lemon juice
2 tbs    Onion, chopped.
1-2 cloves    Garlic, sliced.
3 leaves    Basil, fresh, sliced
1/8 tsp    Oregano
1/4 tsp    Garlic powder
1/4 tsp    Onion powder
To taste    Cayenne
To taste    Salt & pepper

Directions:
Brown chicken in pan with lemon juice. Add spices, garlic, onion and broth. When chicken is cooked, add tomato and basil. Cook on low another 5-10 minutes. Enjoy!

Fish - White Fish

Ingredients:
100 grams    Cod
1/2 tsp    Garlic salt
1/2 tsp    Chili powder
1/8 tsp    Cayenne
1/4 tsp    Paprika

Directions:
Mix spices. Sprinkle on both sides of cod. Place on grill. Cook for aprox. 2 minutes, then turn over and finish cooking until done. (Should flake easily).

Baked Cod - (Similar to white fish recipe)

Ingredients:
100 grams    Cod
1/2 tsp    Garlic powder
1/2 tsp    Onion powder
1/4 tsp    Salt
1/4 tsp    Pepper
1/2     Lemon, cut into slices.

Directions:
Season cod and place cod on tin foil in an oven safe dish.  Place lemon slices on top of cod, cover with tin foil and bake in preheated oven at 325 degrees for about 18 minutes or until done. Squeeze lemon juice over cod and enjoy.

Orange Ruffy in Garlic Orange Sauce

Ingredients:
100 grams    Orange Ruffy
1/2    Onion
1-2 cloves   Garlic
1    Orange
1/4 tsp    Cayenne

Directions:
Sauce: Saute onion and garlic in pan. Cool. Zest the orange and set zest aside. Peel orange and place 1/2 of the orange with half of the onion and garlic mixture in a blender. Blend until an even consistency. Place other half of onion and garlic mixture in a pan and place fish on top. Cook until done, place on plate, add sauce and serve.

Spicy Shrimp

Ingredients:
100 grams    Shrimp
1 tsp    Chili powder
1 tsp    Lemon juice
1/4 tsp    Cayenne
1 clove    Garlic
To taste    Salt & pepper

Directions:
Place shrimp, spices and lemon juice in a resealable bag and shake until well mixed. Refrigerate for 1-2 hours. Cook in nonstick pan until done and serve.

Fresh Citrus Tilapia

Ingredients:
100 grams    Tilapia
2 tbs    Lemon juice
1 tbs    Onion, minced
1/4 tsp    Orange zest
1/4 tsp    Lemon zest
1/2    Orange, sliced
1/2    Lemon, sliced
2-4 drops    Stevia
To taste    Salt & pepper

Directions:
Mix lemon juice with lemon and orange zest and stevia. (Note: zest is the grated peel of the fruit). Dip tilapia in mixture, then lay on a sheet of tin foil and top with salt, pepper and orange and lemon slices. Cover with tin foil and BBQ for 5-10 minutes or until thoroughly cooked. (can also be baked in oven at 350 degrees).

Sea Scallops

Ingredients:
100 grams    Scallops
1 clove    Garlic
1 tbs    Apple cider vinegar
1/4 tsp    Rosemary
To taste   Pepper
4 drops Valencia Orange Stevia

Instructions:
In a small pot, heat apple cider vinegar, rosemary and stevia. Remove rosemary with strainer. Saute scallops with chopped garlic over high heat until scallops are light brown on both sides. Place on plate, sprinkle with vinegar, if desired, and serve.

Kung Pao Shrimp

Ingredients:
100 grams    Shrimp, peeled & cut.
1/2    Onion, yellow
1 clove    Garlic
1 tbs    Liquid Aminos
1/4 cup    Broth (see Soups)
2 tbs    Ginger, minced.
1 stalk    Celery, finely chopped.
To taste    Salt
To taste    Red pepper.

Instructions:
In a pan, saute the garlic, onion & celery for 2 minutes on high. Add ginger and cook for another minute. Add broth and liquid aminos. Bring to a boil and add shrimp. Cook untill done. Add salt and crushed red peppers to taste.

Soups - Broth

Ingredients:
8 ozs    Chicken broth
1    Bay leaf
1 tsp    Onion powder
1/2 tsp    Garlic powder
1/2 tsp    Rosemary
1/2 tsp    Oregano
To taste    Salt & pepper
8 cups    Water

Instructions:
Place water and all ingredients in pot and bring to a slow boil. Once it boils, lower to a simmer for 30 minutes. Strain, allow to cool and remove any excess fat. Keep refrigerated until use.

Turkey & Tomato Soup

Ingredients:
100 grams    Turkey breast, cooked
2 cans    Tomatos, stewed
1 cup    Water
3 cloves    Garlic, crushed
2 tsp    Red wine vinegar
Pinch    Parsley
Pinch    Cumin
Pinch    Basil
Pinch    Rosemary
Pinch    Red pepper flakes

Instructions:
Place all seasonings in pot and cook for 5 minutes. Cut turkey into cubes, or shred as desired. Add to seasonings.

Onion Soup

Ingredients:
2 cups    Broth (see broth above)
1    Onion, sweet

Instructions:
Slice onion and add to broth in pan. Cook on low for 1 hour. Salt or pepper to taste.

South of the Border Soup

Ingredients:
100 grams    Turkey breast, cooked
2 cups    Broth (see broth above)
3 cloves    Garlic, minced
1    Onion, small, diced fine
1 tsp    Cumin
1/2 tsp    Onion powder
1/2 tsp    Chili powder
1/2 tsp    Cayenne
1/4 cup    Cilantro, chopped (optional)

Instructions:
Cook onions in pot on medium high heat until translucent. (about 3 minutes). Add garlic, cook another 3-5 minutes. You may add a little broth
to keep from sticking. Add broth and other seasonings and bring to a boil. Reduce to a simmer, add turkey and cook another 20 minutes.
Add cilantro (optional) and simmer another 5 minutes.

Turkey Soup

Ingredients:
100 grams    Turkey breast, cooked
2 cups    Broth (see broth above)
3 stalks    Celery, chopped

Instructions:
Place ingredients in pan and cook on medium heat until celery is tender.

Salads

Apple Turkey Salad

Ingredients:
100 grams    Chicken breast
1    Apple, diced
1 stalks    Celery, diced
3 tbs    Lemon juice
1 tbs    Mayonnaise
1/8 tsp    Cinnamon
Dash    Cardamon
Dash    Nutmeg
To taste    Salt

Directions:
Mix ingredients together. Chill for 20-30 minutes.
Sprinkle with cinnamon and stevia, if desired.

Spinach Salad

Ingredients:
1 cup    Fresh spinach
1 clove    Garlic, minced
4 tbs    Broth (See broth recipe)

Directions:
Saute garlic on low heat in broth. Add spinach and stir until spinach starts to get soft. Remove and serve. Good warm or chilled.

Taco Salad

Ingredients:
100 grams    Ground beef(93% Lean)
2 cups    Lettuce, Romaine
1/4 tsp    Chili powder
1/4 tsp    Garlic Salt
1/4 tsp    Cayenne
1/4 tsp    Onion powder
2    Melba toast, onion

Directions:
Brown meat in pan. Add seasonings. Cook until done. Place lettuce in bowl and place meat on top. Crush toast and add on top of meat.

Asparagus Salad

Ingredients:
100 grams    Turkey (or seafood)
2 Cups    Asparagus
To taste    Vinagarette dressing

Directions:
Cook or steam asparagus until done. Let cool, then cut into 1 inch lengths. Toss with the Vinagrette dressing. Chill, then add turkey or seafood before serving.

Dressings

Vinagrette Dressing

Ingredients:
1/4 cup    Apple cider vinegar
1/2 cup    Water
1/4 tsp    Celery salt
1/4 tsp    Onion Salt
To taste    Pepper
4 packets    Stevia

Directions:
Combine all ingredients in jar and shake well until mixed. Store in refrigerator.

Lettuce

Drinks & Refreshments

Soda Drinks

Root Beer

8 oz    Club soda
15 drops    Stevia, Root beer

Root Beer Cr�me

8 oz    Club soda
12 drops    Stevia, Root beer
3 drops    Stevia, Vanilla Cr�me

Strawberry-Orange Smoothie

3/4 cup    Crushed ice
1    Orange, medium
5 drops    Stevia, Valencia orange
5 drops    Stevia, Vanilla cr�me
1 cup    Strawberries, frozen
Blend until smooth. Add more Stevia to taste.

Squirt-like

1    Grapefruit
1    Lime
To taste    Stevia
8 oz    Club soda
Juice grapefruit and lime, mix with cold club soda and add stevia to taste.

Orange Soda

8 oz Club soda
15 drops Stevia, Valencia Orange

Grape Soda

8 oz Club soda
10 drops Stevia, Grape

Orange Creamsicle

3/4 cup    Crushed ice
1    Orange, medium
5 drops    Stevia, Valencia Orange
5 drops    Stevia, Vanilla cr�me
Blend until smooth. Add more Stevia to taste.