Dr. Bill’s Smoothie
Veggie Loaded Sandwich
Butternut Squash Lentil Soup
Dr. Bills Tuna or Salmon Salad
Corn and Black Bean Salsa
Martha’s Three-bean Chili
Dr. Peter Sears’ Healthy Chicken Nuggets
Lemony Rainbow Chicken
Peanut Butter Chicken Rice Bowls
Tuna or Salmon Cakes
Fish Sticks Your Way!
Sweet Potato Fries
Fish in a Bag
Dr. Bill’s Nutty-Fruity Trail Mix
Outstanding Oatmeal Raisin Cookies
Sticky Pumpkin Muffins
Combine all the ingredients and blend until smooth. Add more liquid to get the desired consistency. Blend again. Serve immediately, before the air settles and while the mixture has a bubbly milkshake texture.
Veggie Loaded Sandwich
Spread bread with mayo and mustard or salad dressing, then pile on the remaining ingredients. Let the kids stack the veggies.
Heat the oil in a large pot and saute onions, garlic, and celery for about 3 minutes. Add the remaining ingredients and bring the mixture to a boil. Simmer for about 15 minutes. Be careful not to overcook; the vegetables should stay a little firm so they maintain more of their nutrients. Add salt and pepper to taste. Leftovers are GREAT!!!
Grill, bake, or poach the fillet. Chop it into small pieces or flake it with a fork. Mix it in a bowl with the other ingredients except the pita and sprouts. Chill the salad and serve it in a pita pocket or burrito-style on a warmed whole wheat tortilla. Garnish it with sprouts. For added nutrition and taste, spread a layer of hummus on the bread first.
(about 3 cups)
Mix all of the ingredients except the tomatoes and avocado and chill. (It tastes best when it is chilled overnight.) When ready to serve, add the tomato and avocado.
Optional Add-ins (for more spice):
Saute the onions and garlic in the oil. Add the turkey or chicken and saute until cooked through. Add the remaining ingredients and bring to a boil. Simmer for two hours. Serve with corn bread.
(About 15 nuggets)
After handling raw chicken, wash your hands with soap and water before touching other surfaces or handling other foods.
Preheat the oven to 375°, Cut the chicken breasts into roughly 2-inch by 2-inch cubes and place in the food processor. Add sea salt and pepper (optional). If using ricotta cheese, add it to the food processor along with the chicken. Pulse all the ingredients until the mixture is of even consistency (it only takes a few seconds). Set up a dredging station with a plate containing flour, a bowl containing the beaten egg, and a plate containing bread crumbs. Form the chicken mixture into about 2-inch by 1 -inch nugget-size pieces. Coat one nugget at a time lightly in flour, dip it into the beaten egg, shake off the excess egg, and then roll it in bread crumbs (dip fingers into water in between nuggets to prevent fingers from sticking to nuggets). Place the nuggets on a cookie sheet that has been lightly coated with olive oil. Bake for 8 to 10 minutes on each side or until the chicken is cooked through and the juices run clear. Serve along with your favorite veggies and/or other healthy side dish!
This one-dish meal can be custom-fitted to your family’s tastes and nutritional needs. It can also be made vegan or gluten- or dairy-free. Serve leftovers on top of a bed of fresh spinach or in a whole wheat pita pocket for lunch the next day. This dish goes great with a green side salad.
In a large pot, heat the oil and saute the onions and garlic. Add the quinoa, broth, and chicken. Bring to a boil and cover. Reduce heat to low and simmer for 15 minutes. Add the lemon juice and salt and pepper. Stir in your rainbow of veggies and the basil. Replace the lid for a couple minutes. Stir in the almonds and Parmesan cheese, and sprinkle with red pepper flakes at the end for some kick if desired.
Your family will love the taste of their beloved peanut butter, as it stars in this delicious and nutritious dish. This dish goes great with a green side salad.
Mix together the peanut butter, soy sauce, and apple juice in a small saucepan. Add the lemon juice and hot sauce. Heat oil in a large skillet or wok and saute the chicken until just cooked. Remove the chicken and add the vegetables plus the soy sauce. Saute until the vegetables are cooked but still firm. Mix the chicken back in. Serve the chicken and vegetable mixture over rice in bowls. Heat the peanut sauce briefly. Spoon the sauce over each bowl or let each person add their own sauce.
(Serves about 2)
Mix all the ingredients together. Heat the oil in a skillet. Place 3 or 4 scoops of the mixture in a skillet and flatten
Ditch the junky store-bought fish sticks and whip up your own, using Alaskan or wild fish. Salmon works great! Make a double batch and freeze some for a quick meal or snack.
Preheat the oven to 375°. Mix all of the dry ingredients in a large Ziploc or other plastic bag. Cut the fish fillets into strips that are at least 1 inch thick. Put the fish strips into another bowl with the beaten eggs. Carefully transfer each piece of fish to the bag with the dry mix. Seal the bag and carefully roll it around, gently coating the fish. (Hint: If the adults want more flavor or spice, do half the fish and then add some more seasonings to the bag and do the other half.) Transfer each piece of fish onto a lightly oiled cookie sheet or baking tray.
Flip each piece of fish over so that both sides have a little olive oil on them. Bake for 8—10 minutes. Serve the fish sticks with lightly steamed veggies. Skip the ketchup and instead try marinara sauce, hummus, guacamole or a squeeze of lemon juice.
A delicious, nutritious alternative to store-bought fries.
Preheat oven to 450°. Wash and slice sweet potatoes into wedges about 34 inch thick. Toss with olive oil and salt. Place potatoes in a single layer on a cookie sheet. Bake for 15 minutes. Flip the wedges over and bake for 15 more minutes or until lightly browned.
Make fantastic fish fillets.
In a large bowl, combine all the ingredients except the fillets and mix well. Cut the fish into strips about the size of your pinky. Place the marinade and fish in a large Ziploc bag, close carefully, and turn it until all the pieces are evenly coated. Refrigerate for an hour or more. Place the marinated strips on a baking rack under a broiler for around five minutes. Don’t overcook! The fish is done when it flakes easily with a fork.
(Makes 2 1/2 cups; 1 serving = 1 palmful)
Raw nuts provide a wonderful source of brain-building fats. Caution: Nuts and seeds pose a choking hazard to children under three or four years of age.
Encourage your child to scoop each of these ingredients out of their packages into a bowl and toss them together in the bowl. Place 1/2 cup in individual baggies for away-from home snacks. If your family is not used to eating raw nuts, use some raw and some roasted.
(Makes 30 small balls)
Our kids love these tasty “balls” for a snack as well as for dessert. Let your kids help you roll them into balls or other fun shapes.
Mix together by hand all the ingredients except the coconut Form the batter into bite-size balls and roll them in the coconut.
(Makes 2 dozen)
Encourage your kids to help you bake this tasty snack or dessert.
Preheat the oven to 375°. Combine all the ingredients except the oats, flour, and raisins, and mix thoroughly. Stir in the oats, flour, and raisins. Drop the batter by teaspoonfuls on a cookie sheet and bake for approximately 10 minutes or until cookies are a light brown.
(Makes about 1 dozen)
Pumpkin is not only yummy for little tummies, it is packed with nutrients. You can make these plain or try the add-ins for a more interesting flavor.
Preheat the oven to 350°. Mix the dry ingredients in one bowl and the wet ingredients in another. Add the dry mixture to the wet mixture. Include any add-ins that you desire Fill greased muffin tins three-quarters full and bake for 30-40 minutes. Cool completely.
The L.E.A.N. Blog
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Dr. Sears Wellness Institute™
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