Peanut butter Pork Tenderloin

Ingredients:



1/4 cup of Skippy all natural peanut butter

1/4 cup of Kikkoman Less Sodium Soy Sauce

1 tbs of brown surgar

1 tsp of lemon pepper

1 1/2 lbs pork tenderloin. May require two tenderloins

2 large garlic cloves, minced



1. Combine peanut butter, soy sauce, garlic, brown surgar and lemon pepper in a small bowl

2. Place pork tenderlos in a Zip Lock bag and add peanut tbutter mixture. Seal the bag and

shake until the pork is evenly coated. Refrigerate for 2 hours or over night.

3. Preheat oven to 425, remove prok from Zip Lock bag and discard marinade.

4. Spray roasting pan with olive oil cooking spray and place tenderloins in the pan. Roast for

25 minutes or until thermometer reaches 160 degrees. Remove pork from oven and let

stand for 25 minutes before slicing.

Preheat oven to 425 F.

Kelly's Spicy Lean Mexican Casserole

This is a great recipe and when made, doesn't last long. At only 390 calories per serving this casserole packs a very spicy punch that is high in protein and flavor.


Servings: 8-10


Ingredients:


2 lbs Jennie-O ground turkey

16 soft corn tortillas, cut in quarters

1 medium onion, diced

6-8 fresh green chili's,diced: We like Hatch brand chili's

2 1/2 cups of Cheddar Cheese

2 19oz cans of medium Old El Paso Enchilada Sauce.



Preheat oven to 350 degrees.

Cook ground turkey in a skillet until done. Set aside.

Simmer sauce for ten minutes.

Soak quartered tortillas in sauce for about 45 seconds.


In a large casserole pan/dish: (Kelly uses a 9x13 inch 3 quart casserole dish)

Layer 1/3 the soaked shells, 1/3 the ground turkey, 1/3 the onions, chili's, and cheese. Layer two more times with remainder.

Bake uncovered for 30 minutes until casserole is bubbling.




Optional: Garnish with shredded lettuce, diced tomato's.

I like to top with Uncle Dan's Great Salsa.


Note: Our kids find the medium Old El Paso Enchilada Sauce too spicy so we will use the mild.

The Green Shake

Hey, I want to state up front that I am not an Oprah guy. Now that I got that out of the way I'll tell you about the "Green Shake."

A few months ago my wife came down to the basement while I was working out and without asking she changed the channel on my little T.V. and told me I was going to watch Oprah because "Dr. OZ" was on with Oprah. Now I know who Oprah is but I had never heard of Dr. OZ. I decided I was going to watch because my wife usually has good instincts and even better judgement.

One of the topics that was discussed had to due with proper nutrition especially when it comes to getting your fruits and vegetables and Dr. OZ demonstrated how to make this green shake. Well, with me being a sort of health nut and always willing to try new thing, I immediately went up to the kitchen to make the shake. Yes, I did have all the ingredients!

I have to tell you that after a few days I felt more energetic which is amazing since I usually have plenty of energy anyway. I also noticed that if I had the shake in the afternoon it totally eliminated the craving for a snack.

I won't go into all the reasons as to why fruits and vegetables are important since we are saturated with this information. Just consider the following recipe a unique way of ensuring that you get these important foods in your body on a daily basis.

I'm not sure this is the exact recipe that was on Oprah but this is what I use.

Put the following in a blender and blend.

1/2 an apple
1/2 cucumber
1 1/2 celery sticks
1 handful of fresh spinach
1 inch fresh ginger root, diced
1/2 handful of parsley
juice from 1/2 lime and 1/2 of lemon
1/2 -1 cup of water

Once in a while I will add in some broccoli or substitute 1/2 a pear for the apple. My brother Chet will also add in 1/4 cup of oatmeal.

Laura's Spanish Rice

Remember, this is a healthy recipe. If this rice is not spicy enough you can add in a couple of spoonfuls of the salsa. The following recipe is for 8 people.


2 tablespoons of olive oil
1 cup uncooked white rice
1 medium onion, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1/2 teaspoon of garlic powder
2 tablespoons of tomato paste
2/3 cup of diced green chile's
4 cups low sodium chicken broth
1 jalapeno, diced and seeded

Heat skillet until a drop of water sizzles. Add oil to coat pan.
Add rice and brown lightly then remove.
Add onion and peppers and saute.
Add garlic powder, chile's, chicken broth,and tomato paste.
Add rice back to pan, reduce heat and simmer.
Cover and cook until rice is done and moisture is absorbed.

(cook time is approximately 30 minutes)

Chet's Morning Shake

If you’re watching your cholesterol or just trying to eat better try this shake in the morning. Several others will follow in the days ahead.

Chet is my brother who also likes to cook and eat healthy. Chet is in his mid fifty’s and I’m in my late forty’s. We have a family history of cancer, high blood pressure, heart disease and diabetes. Both of us like to cook, eat and exercise and are constantly looking for ways to eat responsibly with out being fanatical. We look for unique ways to get our 5-9 servings of fruits and veggies as well as 25-30 grams of fiber.


We have several shakes that we like which help us with our nutrition goals. These shakes will often have some of the following spices, herbs, and supplements.

Cinnamon: Good source of dietary fiber, calcium, manganese, and iron all of which is good for heart health. Additionally, cinnamon may help maintain good blood sugar levels improve blood sugar levels.

Ginger: Used to aid in digestion

Super Reds™ Is a nutritional supplement made by Purity Products.
Super Reds™ Loaded with nutrient-rich berries, fruits and fiber, each scoop of Super Reds delivers the antioxidant equivalent of 5 servings of fruits and vegetables.

Super Reds™ is used when we don’t have enough of the berries and other fruits we like to use. We will also use if our eating has been sub-par.

For more information on Super Reds™ visit http://www.purityproducts.com/.

Ingredients

½ cup of orange juice
½ cup of water
¼ cup of oatmeal
½ banana
1 cup of blueberries or mixed berries that include blueberries
½ teaspoon of cinnamon
½ apple
Use Super Reds™ if you do not have enough fruit, especially berries.

Fiber: about 5 grams, 8 grams if you add Super Reds™

Super Beef Stew in Crock Pot

About 6 servings



2 lbs cubed stewing meat
2 medium onions, diced
1 cup chopped celery
2 cups sliced carrots
4 medium potatoes, diced
2 ½ tbsp. quick-cooking tapioca
1 tbsp. sugar (optional)
1 tsp. salt
1 tsp pepper
10 ¾ oz. can of tomato soup
1 ½ cans of water

Layer meat and vegetables in crock-pot
Sprinkle with tapioca, sugar, salt, and pepper
Combine soup and water and pour into crock-pot
Do not stir.

Cover and cook on low for 6-8 hours

Grilled Salmon with Tomatoes

Salmon with Tomatoes


1 clove garlic, minced
2 tbsp. chopped fresh chives
1 tbsp. olive oil
2 tbsp. lemon juice (fresh is best)
¼ cup dry white wine
1 ½ lb. salmon fillet, about an inch thick
1 medium tomato, chopped

Coat grill with nonstick cooking spray and heat to a medium between 300-350

In a small sauce pan, cook garlic in oil until tender. Stir in wine, bring to boil and reduce heat, and simmer uncovered for about 2-3 minutes until wine is reduced by half. Stir in lemon juice, tomatoes, and chives. Remove from heat.

Place salmon on grill and cook for 10 to 11 minutes or until fish flakes easily with a fork, turning once. Serve with warm tomato mixture.