Korean BBQ Sauce (Soy-Free)

[12 Servings (2 Tablespoon): 1 Condiments, 1/12 Fat, 1/12 Green]

6 teaspoons Sriracha Sauce (6 Condiments) 

2 teaspoon garlic, finely minced (2 Condiments)

2 Tablespoon cider vinegar (1/2 Condiment)

2 Tablespoon SF BBQ Sauce (2 Condiment)

1 teaspoon sesame oil (1 Fat)      

1 Tablespoon Torani Brown Sugar Cinnamon Syrup (1/2 Condiment)             

1 teaspoon sesame seeds, toasted (1 Condiment)

1/2 cup scallions, finely chopped or shredded on diagonal (1 Green)

 

Add enough water to equal 24 ounces total when finish.

In a small saucepan combine all the ingredients and bring to a low boil. * Reduce and simmer for 5 minutes. Remove from heat and pour into a sterile canning jelly jar. Place a lid securely and keep in the fridge up to 2 months. 

Serving Size is 2 Tablespoon which counts as 1 Condiment!

#BeCreativelyHealthy

#MySoyFreeJourney 

#opt4lifewithjenn

If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: jenniferdickman72@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Camping & BBQ Grilling

IT'S THAT TIME OF THE YEAR!! Yep, you got it. CAMPING FUN TIME!!!

 ~One of my all-time FAVORITE family and friend get togethers is a good old-fashioned Camp-out!! I love waking up to the sounds of nature, sitting around a campfire, relaxing at the lake, enjoying family and friends. So, how can this be done and still be able to stay on plan? With some planning and prepping ahead, it is possible.

Here are some things that would help make things easier

1. Cast Iron Dutch oven with Skillet lid cover (This can be used to cook virtually anything ON or IN the fire! Whether you make your fueling into pancakes, biscuits, bagels even cheesecake and My Chocolate Lava Cake-YES it can be done!! 😍👅😍👅😍)
2. Camping dishes and Utensils (Here's a link. This set has measurements on the side so you can use it to add the amount of water needed for 1-3 people) ALSO NEEDED: Sharp serrated knife, Spatula, utility Scissors, maybe even Skewers.
3. Heavy Duty Aluminum Foil-This comes in handy for cooking Lean & Green in foil Packets. (I even use this to make the biscuit pizza on the grill) ​~How to Make a Foil Packet: To make a foil packet, place food in the center of a piece of foil large enough to enclose the food one and a half times. Bring the shortest edges together over the food and fold them over about 2.5 cm (1 inch). Continue to fold until it lies flat and snug against the food. To seal ends, fold them into triangles and tuck under the packet.  
4. Vented grill pan -*Optional -Can be used for Lean&Green or Pizza
5. Coffee Or Tea kettle-To be used for any fuelings that need hot water like the Cappuccinos, Cocoas, Soups & Pastas (To use hot water for Pastas, bring water to a boil. In a small bowl
6. Spices-When camping I stick to Mrs. Dash Herb blends, Garlic, Salt & Pepper (*Remember that any spice or seasoning mix containing salt, 1/4 tsp =1 Condiment. Other Spice mixes 1/2 teaspoon =1 Condiment
7. Sugar-Free Sauces-Don't forget the BBQ Sauce! (I love G. Hughes SF BBQ Sauce the best)
8. Ice Chest-Ozark Trail High Performance Cooler-I know this one is a bit pricey but if you plan on using ice...This is AWESOME! It keep ice up to 7 days. I know most people only spend 2-3 days camping but I hate having to keep buying ice!)
9. Optavia Fuelings!
10. REAL EXTENSIVE Checklist LOL!

So, now that you have begun planning the most awesome family and friends camping adventure, what fuelings would work to keep you on plan? I figured a week of meals would give plenty of options to mix and match as you choose. Many of the recipes and hacks could use a variety of fuelings for them.

~YOU CAN MAKE FUELINGS AHEAD & FREEZE: Revolution Fueling, Biscuits, Savory Bagels, Berry Bagels, Cookies, Oatmeal Pecan cookies, Crackers, Muffins, Pancakes & Waffles, Scones, and Breads can all be made before your trip and frozen until you leave. Check out the creative recipes on this blog to find your favorites!

FUELINGS on the FIRE:  

Let's start with the ones that only need hot water.

Drinks:

~(HOT) 1 Optavia OR Medifast Cappuccino or Hot Cocoa-Just mix fueling in 2 ounces of cold water until dissolved into a paste. Next, add 3/4 cup hot water(OR hot coffee), whisking until paste is blended. ~(ICED) 1 Optavia OR Medifast Cappuccino or Hot Cocoa-Just mix fueling in 2 ounces of cold water until dissolved into a paste. Next, whisk in 3/4 cold water until blended. Add some ice and stir.  ~What about making Cold Brewed Coffee to add to your fueling? Just add 4 coffee single bags to a sealed container add 24 ounces cold water then set in your ice cooler over-night The next day, empty a fueling packet like Chocolate Antioxidant Shake into your blender bottle along with 2 ounces of water to dissolve into a paste. Next, add 1 cup cold brewed coffee and some ice. place lid of bottle securely and shake until blended. *Add more water if too thick. Yum!        

~Iced SMOOTHIES or SHAKES- In a blender bottle(without whisking ball, dissolve a smoothie or shake mix in 2 ounces cold water to make a paste. Add 1 cup Almond milk, then add whisking ball place lid on tightly and shake. Open and add ice to top off, shake a couple times and enjoy! Want to have a couple smoothies prepped? Make them before your trip and place each single serving in small Zip-lock freezer bags and freeze (I double bag them to keep from leaking). Place them under the ice in your cooler to keep them from melting as fast.
~SOFT SERVE- You will need to have ice and rock salt for this. Set a freezer bag in a coffee cup with the  top of the bag folded over the top of the cup. In a small freezer bag combine 1 packet fueling and 1/2 cup Coconut or Almond milk. Use a spoon to stir until fueling is dissolved

Hot Cereals

1 packet Indonesian Cinnamon or Blueberry Almond hot cereal, *Your choice

3/4 cup boiling water

~In a coffee cup combine the fueling and boiling water, stir and let set for 15 minutes. Enjoy!

Mac-N-Cheese

1 Packet Mac-N-Cheese, any kind 

1/2 cup boiling water

~In a coffee cup combine the fueling and water, stir and let set for 10-15 minutes. Stir again then enjoy

Creamy Mashed Potatoes

[1 Serving: 1 Fueling, *1/2 Fat OR 1 Condiment]

Ingredients:

1 packet Mashed Potato *Any

2 ounces cold water

~Mix together to make a paste then slowly add 1/3 cup more boiling water and whisk together until blended. Add 1 wedge Light Laughing Cow Cheese(*1/2 fat OR 1 Condiment), if desired.

Soups if you're able to have them

~Dissolve one 1 Packet of Soup in a coffee cup or bowl with 6-8 ounces boiling water, slowly. Let set for 10-15 minutes. Enjoy

NOW for the Fuelings that need to be cooked:

Pancakes

~In a small bowl combine 1 packet Optavia Cream Cheese Swirl Cake or Hot Cereal along with 2 ounce cold water, stir to dissolve. Add 3/4 cup water and 1 whisked egg white (can omit if desired). Pour, 1/2 the batter at a time, onto a hot cast iron skillet, flip when golden.
*You can use the Biscuit, mashed Potato and Sweet Potato or even shakes and smoothies to make pancakes.

Easy Cheesy Biscuits
[2 servings: 1 Fueling, 1/6 lean, 1/2 condiment, 1 fat]

Ingredients:
1 packets Mashed Potato* (any kind)
1 packets Buttermilk Cheddar Herb Biscuit
4 wedges Light Laughing Cow Cheese (2 fat)
2 ounce shredded reduced-fat cheese (1/3 lean)
1/2 cup water
*You can make these ahead, let cool completely then store in zip-lock OR make on the campfire.

~In a small mixing bowl combine fueling water and stir until powder is dissolved and no lumps. ~Add Laughing Cow cheese and mix until blended. Divide mixture evenly between two muffin liners and set each inside a Dutch.
~Place lid on top then add a few coals on top of lid. Let bake for approximately 10-15 minutes, depending on the heat of the coals. After 10-12 minutes, using tongs, remove from campfire to check if the biscuits are cooked through. Put back in Dutch oven for a couple more minutes, if needed. 

Loaded Potato Cake

[1 Fueling, 1/3 to 2/3 Lean, 3/4 Condiment]

Ingredients:
1 packet Mashed Potato (1 Fueling)
1/8 tsp Ranch seasoning (1/4 Condiment)*optional
1/4 teaspoon garlic, minced (1/4 Condiment)*optional
1 Tablespoon chives (1/4 Condiment)*optional
1/2 ounce shredded reduced-fat cheese (1/12 lean)
1/2 slice turkey bacon, chopped (1/10 Lean)
1 egg white, whisked
2 ounces + *1 Tablespoon water if needed

~Stir together dry ingredients in a small mixing bowl.

~Whisk together Egg white and water then add to Potato mix to dissolve. (Add a Tablespoon of water if needed).
~Add shredded reduced-fat mozzarella and bacon pieces to combine.
~Heat cast iron skillet and pour half the batter onto the skillet and cook until golden, then flip to cook second side.
*You can add a slice of reduced fat cheddar (2/3 ounce lean) or other to the top of the first pancake, then set the second cake, hot off the griddle on top of  it to make a grilled cheese sandwich.

Dutch Oven Pizza

[2 Servings: 1 Fueling, 1/4 Lean]

1 Optavia Buttermilk Cheddar Herb Biscuit
1 Garlic Mash Potato
1 Egg white, beaten
1 ounce Turkey Pepperoni (1/5 Lean)
1.8 ounces Reduced-fat cheese (1.5/5 Lean)

~In a medium bowl whisk egg white until frothy. Add 6 Tablespoons water then the Fueling packets. Stir to combine.
~Spread evenly in bottom of cast iron Dutch oven (*Can be cooked on a baking stone or on foil on grill)
~Put lid on Dutch Oven then set over fire. Place hot coals on lid
~Bake for 10 minutes, then carefully remove coals from lid and oven from fire.
~Top crust with turkey Pepperoni and cheese then cover with lid. Place back on 

Stuffed Pizza Bread

Dehydrating Lean & Green

Use this link to dehydrate different veggies and meats to prep for Camping and Backpacking!

Cali'flour Pizza Crust for the WEEKEND?
Can you take Cali'flour crusts along with you for pizza on the grill!! Heck yeah! Just remove Crusts from the cardboard box and place the Vacuum sealed crust (Do not remove sealed packaging) in a metal cake pan with lid on the bottom of your ice chest OR you can put it in a sealed Tupperware . Cover the bottom of the ice chest with ice then add drinks and foods to the ice chest as desired. (Don't forget to bring what you want as toppings). *Metal pans keep colder than plastic. 
*Use the crust up by the NEXT day unless you have a way to keep frozen.

~When you are ready to make your pizza, uncover the crusts from the bottom of the ice.  

~Carefully remove crust from the sealed packaging.

~Place crust on a vented pan, grill pan, pizza stone (if you have one) If you do not have any of these, use heavy duty foil.

~Set the crust on the grill and cook for about 10 minutes or until it is starting to look toasted on one side, then remove from the fire or grill.

~Flip the crust over and place desired toppings on your pizza. place bake on the fire or grill for another few minutes. Keep an eye on the crust not to burn it. Need recipes? Here is the link to the recipes where you get to EAT the WHOLE Cali'LITE PIZZA!! 
#Califlourfoods
@Califlourfoods

FOIL PACKET & Bagged L&G MEALS: PREP , LABEL & FREEZE!

Homemade Cauliflower Pizza: Prepare ahead

[2 Serving: 2 Green, 1/3 Lean, 1 Condiment]

In a mixing bowl combine

2 cup cauliflower, riced (4 Green)

3 Tablespoons eggbeaters (1 Condiment)

1/2 teaspoon Italian Seasoning (1 Condiment)

4 ounces Reduced-fat oz (2/3 Lean)

~In a mixing bowl combine all the above ingredients then divide evenly between 2 zip-lock freezer bags.

~When you want to use it just let it thaw then spread on a baking grill stone or sheet of foil and cook on the grill. DON'T Forget to bring 2/3 Lean and 1 green to top the pizza, like:  2 ounces reduced-fat cheese, 2 ounces diced chicken breast( 2/3 Lean), 2 Tablespoons SF BBQ Sauce(1 Condiment)

 Blue Cheese Chicken Salad (*More for short campout or PICNIC BBQ)

[2 Servings: 1 Lean, 3 Greens, *3 Condiments, 1 Fat, 1/2 Snack]

*This salad is best if allowed to marinate for a few hours, so I suggest making it in the morning that you choose to have this as your Lean & Green.

8 ounces Fage Total yogurt (2/3 Lean)
1 Tablespoon vinegar (1/4 Condiment)
1-1/2 teaspoons mustard (1/2 Condiment) 
1/4 teaspoon sea salt (1 Condiment)
1/2 teaspoon celery seeds (1/2 Condiment)
4 Tablespoons Bolthouse Blue cheese dressing (2 Fat) 

~In a small mixing bowl, combine dressing ingredients listed above.

~In a large bowl combine:

1 cup Jicama, *shredded and blanched (2 Green)

4-1/2 ounces shredded angel hair cabbage (3 Green)

3 stalks Celery, thinly sliced and chopped (1 Snack)

1/2 cup green onions,chopped (1 Green)

9 ounces skinless boneless Chicken Breast, diced small (1-1/3 Lean)
3 Tablespoons Treasure Cave Reduced Fat Blue Cheese (1-1/2 to *3 Condiments) *Substitute 1 Tbls Regular blue cheese- counts as 1 Condiment -if reduced-fat is not available.

3 Tablespoons fresh Parsley (3/4 Condiment)

~*Peel Jicama (Do Not eat the peel) then shred and cook in boiling water until al dente.

~Remove from heat and strain Jicama from hot water and drop into a bowl of ice water to stop the cooking process
~Toss with yogurt mixture then pour into a large Zip-lock bag to take with you. Keep in ice cooler and use by the next day. Divide into 2 equal Lean and Green meals.
*You can use this any time for a Summer time meal, BBQ Picnic or even as a Potluck item. Just double or triple the recipe as needed.

Turkey Chili: Prepare ahead

[4 Servings: 1 Lean, 3 Green, 2 Condiment, 1 Fat]

30 ounces Extra Lean Turkey (3-1/2 Lean)

4 ounces Turkey Sausage (1/2 Lean)

4 cup water

2 cup diced tomatoes (4 Green)

2 cup tomatoes, pureed (4 Green)

3/4 cup red bell pepper (1-1/2 Green)

3/4 cup green bell pepper (1-1/2 Green)

1/2 cup scallions, chopped (1 Green)

1 teaspoon garlic, minced (1 C

1 Tablespoon chopped onions (1 C

2 teaspoon Chili seasoning (4 Condiments)

4 Tablespoon Walden Farms Walnut Maple Syrup (2 Condiment)

4 wedges Light Laughing Cow Cheese (2 Fat)

Directions:

~In a cast iron Dutch oven, brown the ground meat. Then add the remaining ingredients and simmer for 45-60 minutes on low. Let cool Completely then pour into a Large Zip-lock Freezer Bag.

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

TO COOK: Pour contents of Freezer bag into a Cast iron Dutch oven or pan. Set on the Campfire and bring to a boil. Divide into 4 equal portions.

**Awesome Flavor Tip for other recipes: After making your Extra lean Turkey burgers (should be little to no fat in pan) Spritz skillet with Pam and a bit of water to saute your veggies like Jicama fries or cubes. This utilizes the flavor and condiment seasoning you already counted in your meat to season with.  

Creamy Herb Chicken and Spinach Skillet: Prepare ahead

[4 servings: 1 Lean, 3 Green, 1-1/4 Condiments, 1 Fat] 

In a Large Zip-lock freezer bag combine the following ingredients:

Ingredients:

4 teaspoon Olive oil (4 fat) 

20 ounces boneless skinless chicken breasts, cut into strips (3-1/2 Lean) 

2 cups sliced mushrooms (4 Green)

1 cup chopped scallions (2 Green) 

1 can (14 1/2 ounces) diced tomatoes, un-drained (2-1/2 Green)

1/4 cup water

1 teaspoon Basil (1 condiments)

1/2 teaspoon Black Pepper (1 condiment) 

1 teaspoon minced Garlic (1 condiments) 

1/2 teaspoon Oregano (1 condiment) 

1/4 teaspoon salt (1 condiment) 

3-1/2 cups baby spinach leaves (3-1/2 Green)

6 ounce Fage Total 0% Yogurt (1/2 Lean)

 Directions:

~Get as much air out of bag and seal tight. Shake up the bag to coat

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

~TO COOK: Empty Contents of the bag into a cast iron Dutch oven, cover with lid and set on camp fire. Continue cooking until it begins to boil. Stir and continue cooking until chicken is cooked through, adding more water if needed to prevent burning to the bottom of Dutch oven or set off to the side of the fire instead of direct fire in order to cook slower. Divide into 4 even portions.

Creamy Ranch Chicken Stuffed Bell Peppers: Prepare ahead L&G

[2 Servings: 1 Lean, 3 Green, 2 Condiments, 1 Fat] *Double this recipe for 4 servings!

3 Bell Peppers (any color-6 servings of Green)

10 ounces diced skinless grilled chicken breast

4 wedges Light Laughing Cow Cheese (2 Fat )

1/4 cup chopped chives (1 Condiment)

1 teaspoon Jenn's Ranch Seasoning (2 Condiments)

1 teaspoon minced garlic (1 Condiment)
Directions:
~Cut the core and stem out of peppers and remove seeds from peppers.

~In a small bowl, combing the remaining ingredients together then divide evenly and fill each pepper.

~Shred 2 ounces reduced-fat shredded cheese divided evenly on top of each meat mixture.
~Wrap each stuffed pepper in foil and wrap up tight then place foil wrapped peppers in a large Zip-lock Freezer bag.
~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

~TO GRILL: Set Foil packets on Grill over medium-high heat, 15-20 minutes.

Jalapeno  & Mini Pepper Poppers & Turkey Burgers Or Chicken Breast: Prepare ahead L&G

[2 Servings: 1 Lean, 3 Green, 2 Condiments, 1 Fat] *Double this recipe for 4 servings

 For Poppers:

1 cup Jalapeno peppers (2 Green)

2 cups mixed Mini bells (4 Green)

2 ounces reduced fat cheese (1/3 Lean)

1 teaspoon minced Garlic (1 Condiment)

6 Tablespoons Light Cream cheese (3 Fat)

Directions for Peppers:

~Remove the stems from jalapenos and Mini Bell peppers; scrape out the seeds and stuff with cheese mixture.

~Spritz foil with Pam spray then placed stuffed peppers on center of large square of heavy duty foil. Form a packet. set aside

For Burgers:

13-14 ounces Extra Lean ground Turkey (1-2/3 Lean)

1 teaspoon low sodium Mrs. Dash Taco seasoning (2 Condiment)

~Mix the Taco Seasoning in the Turkey meat and divide into 2 large patties. Place a hole in the center of each patty, then wrap into foil and place in an airtight freezer bag. (The hole in the center will close as the burger cooks) 

~LABEL each foil packet with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed. Place Foil packets of Poppers and Burgers in a larger Zip-lock bag

~TO GRILL: Set Foil packets on Grill over medium-high heat, turning halfway through, 10 minutes(Longer is still partially frozen)

Tomatillo Salsa Chicken: Prepare ahead L&G

[2 Servings: 1 Lean, 3 Green, 2 Condiments, 1 Fat] *Double recipe for 4 servings

In a mixing bowl combine then toss together:

1 cup diced husked tomatillos (2 Green)

1-1/4 cup diced Tomatoes (2-1/2 Green)

1/4 cup minced jalapeno (1/2 Green)

1/2 cup scallions (1 Green)

1 cup chopped cilantro (1 Condiment)

1 teaspoons minced garlic (1 Condiment)

1 Tablespoon chopped onion (1 Condiment)

1/4 teaspoon salt (1 Condiment); set aside.

~On  2 large sheet of heavy duty foil, place 9 ounces of skinless chicken breast on each foil,  then brush each with 1 teaspoon olive oil (1 Fat) and 1 ounces of Fage Total 0% Yogurt ON EACH.

~Pour Veggie mixture over chicken and fold foil packet closed.

~Place foil packet inside a large Zip-lock Freezer bags.  

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

~TO GRILL: Set Foil packet on campfire or camp stove and grill for 25-35 minutes, depending on the fire. Divide evenly between 2 servings. (Can be baked in an oven at 350 degrees F)

Garlic Shrimp & Asparagus: Prepare ahead L&G

[2 servings: 1 Lean, 2 Condiment, 2 Fat] *Double recipe for 4 servings

~In a mixing bowl combine 2 Tablespoon butter, melted (4 Fat), 1/4 cup chopped parsley (1 Condiment), 1 teaspoon minced garlic (1 Condiment), 1/2 teaspoon pepper (1 Condiment), 2 teaspoon lemon juice (1 Condiment), 22 ounces peeled large shrimp and a pinch of red pepper flakes. Stir to combine.

~On a large sheet of heavy duty foil place 14 ounces asparagus stalks. Place Garlic Shrimp over the top of the asparagus then close the foil into packet.

~Place foil packet inside a large Zip-lock Freezer bags.  

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.
~TO GRILL: Set Foil packet on campfire or camp stove and grill for 10-15 minutes. Divide evenly between 2 servings. This can be grilled on a stovetop also until Shrimp is pink.
*You can choose a different Green option as desired.

 

Lobster Scampi & Broccoli: Prepare ahead L&G

[2 Servings: 1 Lean. 3 Green, 2 Condiment, 2 Fat] *Double recipe for 4 servings

~In a mixing bowl combine 2 Tablespoon butter, melted (4 Fat), 1/4 cup chopped parsley (1 Condiment), 1 teaspoon minced garlic (1 Condiment), 1/2 teaspoon pepper (1 Condiment), 2 teaspoon lemon juice (1 Condiment)

~Split four 7-8 ounce lobster tails lengthwise; spread the cut sides with the seasoned butter. Divide between 2 sheets of heavy duty foil.

~On each sheet of  foil, place 20 ounces frozen broccoli evenly (10 ounces each packet) around the lobster tails. Seal the foil packets

~Place foil packet inside a large Zip-lock Freezer bags.  

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

~TO GRILL: Set Foil packet on campfire or camp stove and grill over high heat for 10-15 minutes turning once, halfway through.

 Cheese Stuffed Turkey Meatballs and Zoodles: Prepare ahead L&G

[4 Servings:1 Lean, 3 Green, 1/2 Condiment)

~Mix 27 ounces extra lean ground turkey (3 Lean) with 1 egg (1/3 Lean), 4 ounces reduced-fat cheese (2/3 Lean), 1 minced garlic, minced (1 Condiment) and 1/4 teaspoon each salt (1 Condiment) and pepper (1/2 Condiment), 1/4 teaspoon Italian Seasoning (1/2 Condiment) in a bowl. Roll into 1-1/2 inch balls. Arrange in a single layer on a sheet of foil.

~Bake at 350 degrees F, 20 minutes, turn over then bake 15 minutes more. Let Cool, Completely.

 Cut 4 cups zucchini into spirals (8 Green) Place inside a Gallon sized Freezer bag then top with the meatballs and 1 cup of Rao's Pasta Sauce (4 Green) 

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

~TO COOK: Dump contents of freezer bag into a Dutch oven or cast iron skillet. Cook and stir until completely heated about 8-10  minutes. Divide into 4 equal portions. If you remember to bring Parmesan Cheese then add 1 Tablespoon to top each serving. Enjoy!

Zucchini and Tomatoes: GREENS

[2 Servings: 3 Green, 1-1/4 Condiment, 1 Fat]

~Toss 1-1/2 cup sliced zucchini (3 Green), 1-1/2 cup diced tomatoes (3 Green), 2 teaspoons minced garlic (2 Condiment), 2 teaspoon olive oil (2 Fat), 1/8 cup fresh basil (1/4 Condiment), and pinch salt and pepper.

~Pour tossed veggies into center heavy duty foil and fold into packet

~Place foil packet inside a large Zip-lock Freezer bags.  

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

~TO GRILL: Set Foil packet on campfire or camp stove and grill over high heat, turning once,  minutes for total of 10-12 minutes

Mustard-Dill Salmon and Asparagus: Prepare ahead L&G

[2 servings: 1 Leanest, 3 Green, 3 Condiment]

~Prepare 2 squares of heavy duty foil to hold a serving each. Place 7 ounces asparagus (6 oz Green beans could be used instead) topped with 10 ounces Salmon fillets on each square of foil.(20 oz Salmon +14 oz Asparagus(12 oz Green Beans):IN TOTAL) 

~In a small bowl combine: 
1 Tablespoon Lemon/Lime zest (1 Condiment), sprigs of dill weed, pinch salt and pepper (1/2 Condiment) and 1/2 teaspoon ground coriander (1/2 Condiment), 2 Tablespoon Mustard (2 Condiment) 2 ounces Chobani low-fat plain yogurt (2 Condiment).

~Spread sauce over Salmon fillets evenly. Close up to form a packet.

~Place foil packet inside a large Zip-lock Freezer bags.  

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed. ~TO GRILL: Set Foil packet on campfire or camp stove and grill over high heat, turning once,  minutes 12-14 minutes (Add one more fat to your day)

Portobello Mushrooms Pizza: Prepare ahead L&G

[2 Servings: 1 Lean, 3 Green, 3 Condiment, 1 Fat]

~On 2 sheets of heavy duty foil, place 1 Portobello cap on each sheet; brush each with 1 teaspoon olice oil(2 Fat) sprinkle each with a pinch of salt(1 Condiment) then set aside. 
~In a mixing bowl combine 1/2 cup Rao's Sauce(2 Green), 2 teaspoons minced garlic (2 Condiment),  and 1/4 cup chopped parsley (1 Condiment). Scoop half of mixture into each Mushroom cap. Top each with 4 ounces grilled chicken or extra lean ground turkey (1-1/3 Lean) and 2 ounces shredded reduced-fat cheese (2/3 Lean)
~Fold foil into sealed packets. Place foil packet inside a large Zip-lock Freezer bags.  

~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.

~TO GRILL: Set Foil packet on campfire or camp stove and grill over high heat,  approximately 10 minutes



You could even just use a Portobello Mushroom as a green to
have with 2 Chicken Sausage links and 1 more added green!



Roasted Broccoli Plus Spinach Stuffed Turkey Tenderloin: Prepare ahead L&G

[2 Servings: 1 Lean, 3 Green, 2 Condiment, 1-1/2 Fat]

~Toss 2-1/2 cups broccoli florets (5 Greens), 2 sliced garlic cloves (2 Condiment), 2 teaspoon olive oil (2 Fat), 1/4 teaspoon red pepper flakes (1/2 Condiment), and 1/4 teaspoon
Sea salt (1 Condiment) on a sheet of foil. Arrange in a single layer and form a packet. Set inside a large Freezer bag.

Stuffed Turkey Tenderloin plus Green of your choice.

Cut 12 ounce Turkey tenderloin (I get the 24 oz lean Turkey Tenderloin and prep for 4 servings) lengthwise down side without cutting all the way through. (Butterfly cut or like a sub sandwich roll)
~Stuff with 2 wedges of Light Laughing Cow Cheese (1 Fat) 1 cup spinach (1 Green), 1/2 teaspoon minced garlic
~Grill Turkey tenderloin foil for approximately 20 minutes. Halfway through put the broccoli foil packet on the fire and grill over medium-high heat, 10-15 minutes. Divide into 2 equal portions.

#BeCreativelyHealthy, #Allergy2SoyNoProb

#MySoyFreeJourney

#opt4lifewithjenn
#Califlourfoods
@Califlourfoods

To Order the Cali'LITE Crust: Click here! Using my link helps support the Be Creatively Healthy Blog so I can continue helping others.

If you would like information about the Awesome Healthy Journey Life Email me:

becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Dehydrating Lean & Greens for Camping & Hiking

Prepping for Camping and Hiking Optavia/Medifast Style:
You can even preserve your veggies to use at home throughout the year!

Dehydrating Canned Chicken (12.5 oz canned chicken counts as 2 Lean on the Optimal 5&1 plan)

1.Drain liquid from can and pour into a mesh strainer to rinse under hot water to remove any trace fat.
2.Pull chunks apart into smaller pieces and spread out on dehydrator tray.
3.Dry at 145°F (or per your food dehydrator's instructions)

 

•Dehydrating time is approximately 8 hours.
•Please remember to rotate your trays for even drying.
•When dehydrated, a 12.5 ounce (2 Lean) can yields a little less than a cup and will weigh 1.5 to 2 ounces.
**Store dehydrated chicken in the freezer until you are ready to use it or pack for a trip.

Dehydrating Extra Lean Ground Turkey with Cauliflower (2 Lean,1 Green, 2 Condiments)

1.In a medium mixing bowl combine 18 ounces of Extra Lean Turkey (2 Lean)plus 1/2 cup mashed steamed cauliflower (1 Green), 1 beef boullion crushed (1 Condiment), 1 teaspoon garlic(1 Condiment)
2.Brown meat mixture until cooked. Let cool and crumble as much as possible.
3.Spread small pieces of on dehydrator trays covered with parchment paper or the inserts that go with your dehydrator. Using a non-stick sheets keeps small pieces of dried meat from falling through the trays.
4.Dehydrate at 145° F (or per your food dehydrator's instructions)

 

•Dehydrating time approximately 6 hours.
•Dehydrated meat will be hard when dried.
•Please remember to rotate your trays for even drying.

**Store dehydrated chicken in the freezer until you are ready to use it or pack for a trip.

REHYDRATING the MEAT & VEGGIES:

For a cupful of dehydrated veggies, for instance, I add 2 cups hot water, then let set for 1-2 hours. So...1 part dehydrated veggies to 2 parts water.

Dehydrating Celery (3 stalks of Celery counts as 1 Snack option on the Optimal 5&1 plan OR 2.65 oz is 1/2 cup could count as 1 Green)

1.Wash and slice fresh celery into 1/8" thick slices, a mandoline does a fine job of this – just watch your fingers please!
2.Arrange on your food dehydrator trays, making sure the celery slices don't touch
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).

 

•Celery will be leathery when fully dried.
•Drying time: between 3-10 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Eggplant: ( 1.45 oz OR 1/2 Cup counts as 1 Green on the Optimal 5&1 plan)

1.Peel the Jicama and cut into small even cubes. This is best for even drying.
2.Steam eggplant slices for about 5 minutes,this stops the enzyme that causes the flavor to be lost in dehydrating process. Pat slices dry.
3.Arrange the slices on your dehydrator trays, making sure they don't overlap each other.
4.Turn on your food dehydrator and set the temperature between 135°F (or per your food dehydrator's instructions)
•Dehydrating time for eggplant is 12 to 14 hours.
•Eggplant will be leathery in consistency when dried.
•Please remember to rotate your dehydrator trays for even drying

Dehydrating Jicama: (2.3 oz OR 1/2 cup counts as 1 Green on the Optimal 5&1 plan)

1.Peel the Jicama and cut into small even cubes. This is best for even drying.
2.Pre-boil cubes for about 20-30 minutes, or until it is tender.
3.Arrange the cubes on your dehydrator trays, making sure they don't overlap each other.
4.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions)
•Dehydrating time: between 7-10 hours.
•Jicama will be leathery in consistency when dried.
•Please remember to rotate your dehydrator trays for even drying

Dehydrating Green onions: (1.76 oz OR 1/2 cup counts as 1 green on the Optimal 5&1 plan)

1.Peel and slice into 3/8" slices (or rings or diced!)
2.Arrange on your food dehydrator trays, try to make sure they don't overlap
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Dehydrated onion will be leathery when fully dried.
•Dehydrating time: between 4-12 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Green or Wax Beans: (2 oz OR 1/2 cup beans counts as 1 Green on the Optimal 5&1 plan)

1.Gently wash fresh green beans. Trim off the ends.
2.Blanch in a small amount of boiling water for about 4 minutes. Pat dry.
3.Arrange the green beans on your dehydrator trays, making sure the beans don't overlap.
4.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Dehydrating time: between 6-8 hours.
•Green beans will feel tough and brittle when dried.
•Please remember to rotate your dehydrator trays for even drying.

Dehydrating Zucchini or Yellow Squash (2.3 oz OR 1/2 cup squash is 1 Green on the Optimal 5&1 plan)
1.Wash and slice the zucchini and cut into 3/8" slices and throw away the ends. Steam zucchini over boiling water for a few minutes.
2.Arrange the zucchini on your food dehydrator trays, making sure the zucchini slices don't overlap.
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Zucchini will be brittle when fully dried.
•Drying time: between 5-11 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Tomatoes (2.63 oz OR 1/2 cup Tomatoes is 1 Green on the Optimal 5&1 plan)

1.Wash and slice the tomatoes into 3/8" slices. You may first dip them into boiling water to make skin removal easier if you wish to skin them. For cherry tomatoes, cut in half, no skinning required.
2.Arrange the tomatoes on your food dehydrator trays, making sure the tomato slices don't overlap - or if using the cherry tomato halves, place them cut side up to prevent dripping to the lower trays.
3.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions).
•Tomatoes will be leathery or brittle when fully dried.
•Drying time for tomatoes: between 5-12 hours.
•Please remember to rotate your trays for even drying.

Dehydrating Turnips (2 oz OR 1/2 cup counts as 1 Green on the Optimal 5&1 plan)

1.Wash the turnip then peel to remove outer skin then slice in 1/8 inch slices.
2.Blanch or steam the turnip slices for 4 minutes then pat dry.
3.Lay them in single layer on trays
4.PLEASE NOTE 2 separate times for drying turnips. Dry for 1 hour at 150F. Reduce the heat to 135F
•The turnips will be crispy dry when they are done.
•Dehydrating time is about 4 hours (including the first hour at the higher temperature)
•Please remember to rotate your trays for even drying.

Dehydrating Kabocha or Delicata Squash-(2.3 oz OR 1/2 cup squash is 1 Green on the Optimal 5&1 plan)

1.Peel the squash and cut into small even cubes. This is best for even drying.
2.Steam over boiling water for about 7 minutes, or until your squash is tender.
3.Arrange the squash on your dehydrator trays, making sure they don't overlap each other.
4.Turn on your food dehydrator and set the temperature between 125°F and 135°F (or per your food dehydrator's instructions)
•Drying time: between 7-10 hours.
•Squash will be leathery in consistency when dried.
•Please remember to rotate your dehydrator trays for even drying

Dehydrating Mushrooms-(2.75 oz OR 1/2 cup squash is 1 Green on the Optimal 5&1 plan)

1.Buy them pre-sliced for convenience. If you're using whole ones, gently wipe them with a clean damp cloth first to clean them. If whole, slice from the cap top down through the stem, into 3/8" slices.
2.Arrange your slices on your food dehydrator trays, making sure the slices don't overlap.
3.PLEASE NOTE that this needs 2 separate temps for drying mushroom: Turn on your food dehydrator at 90°F- 95°F  for two to three hours THEN set the temperature to 125°F and dry for the remaining time.
•Mushrooms will be leathery when fully dried.
•Drying time: 3 hours at low temperature, then up to 10 hours on higher temperature.
•Please remember to rotate your trays for even drying.