Ingredients:

• 2 tablespoons oil for stir-frying (#1 choice: coconut oil, #2 choice: olive oil)
• 1-2 cloves garlic, finely chopped or 2-4 tsp of jarred minced garlic
• 1 teaspoon minced fresh ginger
• 1 medium onion, diced
• 2 cups frozen mixed vegetables or frozen vegetable of choice
• 4 cups previously cooked brown rice
• 2 teaspoons soy sauce or gluten free tamari sauce
• Black pepper, to taste
• Hot pepper flakes, to taste
• 3/4 cup nuts (cashews, peanuts or almonds tastes the best)
• 1 green onion, finely chopped
• Salt to taste, optional
• Add chopped fresh vegetables as desired, like broccoli, cauliflower, and bell peppers
• For mor e protein, add 2-3 scrambled eggs to the dish

Preparation:

Heat oil in preheated wok or large pan on medium-high heat. Add ginger and garlic, stir until fragrant. Add onion, stir-fry for about 2 minutes, until softened.

Push the onion to the sides of wok. Add the frozen vegetables in the middle, and stir-fry for 1 minute. Push to s

ides, add any other fresh chopped veggies in the middle and stir-fry for 1-2 more minutes.   If you would like to add egg, crack eggs in the middle of the pan and scramble into small pieces.

Add rice in middle of the pan. Stir until heated through (about 2 minutes), using a spatula to turn and move the rice and veggies around the pan.

Stir in soy sauce, pepper, pepper flakes and salt as needed.  Stir in nuts.  Stir in green onion. Taste and add more seasoning if desired.

Ingredients:

• 1 lb grouper fish fillet (most other fish fillets will also work)
• 2 oz chopped garlic
• 2 oz chopped green onion and/or shallot
• 2 Tbsp extra virgin oil oil
• Lemon pepper (to taste)
• Sea Salt (to taste)
• 1/4 cup white wine or beer
• Dash of italian seasoning

Directions:

1. Use a large nonstick pan and heat over medium heat.
2. Pour 2 T oil in the pan.  Add chopped green onion, shallot and garlic and sautee for 2 minutes.
3. Place fish into the pan to brown on one side and add a little salt, lemon pepper, and italian seasoning.
4. Turn fish over to brown and pour wine or beer over the fish and cover pan with lid.
5. Turn the stove off.  Let stand for 5 minutes.  Serve with your favorite side dish. 

1 servings =

• 2-3 cups Romaine lettuce, chopped
• 1/2 English cucumber, diced
• 5 cherry tomatoes, halved
• 1/2 cup chickpeas, rinsed and drained
• 1 cup kalamata olives, chopped
• 1/2 – 1 oz. feta cheese, crumbled (use sheep or goat feta if you have a cow dairy intolerance)
• 1 oz. sunflower seeds (optional)
• Shred some beets on top for a fun taste and color (optional)
• chopped onion (optional)

Red wine vinaigrette made with olive oil/red wine vinegar (3:1 ratio) + herbs (such as parsley, chives, green onion, etc) + a drizzle of agave and a dash of salt

For more salad ideas, see my newsletter: Easy and Healthy Way to Drop a Few Pounds

• 1 pound uncooked large shrimp, peeled and deveined (ok to use frozen shrimp, defrosted)
• 2 Tbsp oil (preferably high temperature oil, like coconut or grapeseed oil)
• 3 tsp minced peeled fresh ginger
• 2 large garlic cloves, minced
• 1/2 tsp salt
• 1/4 tsp dried crushed red pepper
• 1 pound sugar snap peas, strings removed
• 1 cup corn kernels (ok to use frozen organic corn)
• 1/2 cup diced red bell pepper
• 3 green onions, thinly sliced
• 2 tsp sesame seeds

Mix shrimp, 1 Tbsp oil, 1 1/2 tsp ginger, 1/2 of garlic, 1/2 tsp salt, and crushed red pepper in medium bowl. For best flavor, marinate for 1 hour.  If you have no time, it’s ok to skip this step.

Heat wok or large skillet over high heat. Add shrimp mixture; sautee until shrimp are just opaque in center, about 2 minutes. Transfer shrimp to bowl. Add 1 Tbsp oil to wok, then add sugar snap peas, corn, bell pepper, green onion, 1 1/2 tsp ginger, and remaining garlic. Stir-fry until vegetables are crisp-tender, about 3 minutes. Return shrimp and any accumulated juices from bowl to wok; stir-fry 1 minute longer. Season with salt and pepper. Sprinkle with sesame seeds and serve.

Serves 4

REMINDER:  MY BIG DETOX PROMO ENDS 2/14/12

2 FOR THE PRICE OF 1!
My Beginner Program is the same price as the 9 Day Plan, but one order provides you with enough cleansing shake for two people.

Ingredients:

Brown paper bag

½ cup popping corn kernels

½ cup Almonds

Agave nectar

Cinnamon

Sea salt

Directions:

1. Microwave: Pour ½ cup popping corn kernels into a brown paper bag (lunch bag). Fold the bag over twice (do not use staples or safety pins). Place the bag on its side in your microwave. Cook on high for 2 ½ – 3 minutes. This varies, depending on your microwave. Do not leave the bag unattended and stop the microwave when the pops are 2-3 seconds apart.

2. Pour the popcorn into a large bowl and add some almonds

3. Drizzle on agave nectar, approximately 1 tsp

4. Sprinkle on desired amount of cinnamon (I like a lot)

5. Sprinkle on sea salt

6. Toss popcorn in the bowl. Add a little more nectar, cinnamon, and salt and re-toss for well flavored popcorn.

Makes approximately 2 servings

Ingredients:

Coconut Oil or olive oil, for sautéing

3 ears corn on the cob or 10 oz package of frozen corn (defrosted)

1-2 red bell pepper, split and seeded

1.5 pounds chicken breasts or tenders (sub other meat if desired or eliminate for vegetarian version)

1 teaspoon ground cumin

Salt and pepper

1 medium yellow skinned onion, chopped

3 cloves garlic, chopped or 2 tsp jarred minced garlic

1-2 jalepenos, seeded, diced to taste

1 (28-ounce) can stewed tomatoes

1 (8-ounce) can tomato sauce

3 cups organic chicken stock

Directions:

1. Cook chicken separately, either baked or poached.  Let cool and shred.  Reserve.

2. Sautee onions & bell pepper until soft.  Add corn, garlic & spices-sauté one minute more.

3. Add the jalepenos and sauté one minute more.

4. Add tomato product and stock.  Bring to a boil, then reduce to a simmer, and let cook at least 20 minutes.  Season to taste and portion appropriately.

Makes a medium-large pot (many servings)

Basic Pumpkin Soup

• 2 tablespoons butter
• 1 small onion, finely chopped
• 2 (15 oz.) cans solid packed pumpkin or use your own puree
• 1 quart water
• 1 cup coconut milk (I use So Delicious brand – unsweetened)
• 2 tablespoons raw agave nectar or maple syrup
• 1/2 teaspoon sea salt
• Freshly ground pepper, to taste

Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Add pumpkin, water, coconut milk, syrup, salt and pepper; bring to a boil. Reduce heat and simmer for 10 minutes, whisking often. (Soup can be made 1 day ahead. Let cool and then cover and chill. Bring to a simmer before serving.) Nutrition Note: This soup recipe contains mostly carbohydrates and is low in protein.  As part of a balanced meal, serve with some vegetables and protein.  A light vegetarian meal idea is pumpkin soup served with a fun veggie salad that contains chopped nuts.

Pumpkin Pie Smoothie

• 1/4 cup pumpkin puree
• 1 banana sliced
• 1/2 cup coconut milk (I use So Delicious brand – unsweetened)
• dash of cinnamon
• 1 teaspoon of raw agave nectar/honey or a few drops of stevia

Combine all ingredients and blend on high until it is smooth. Add ice if desired to thicken recipe and calm down the pumpkin flavor.  Makes 1 serving. Nutrition Note: This smoothie recipe contains mostly carbohydrates and is low in protein.  To balance it out, you can play around by adding a Tsp of nut butter or adding a protein powder.   My favorite protein powders are whey (but it contains dairy) and a mixture of hemp/rice/pea/chia protein.

I am wrapping up my Detox Workshop Series at Miracles Gyms (NJ).  Be prepared for the holiday season this year!

Nov 2nd at 6:15 – Rio Grande Miracles
Nov 3rd at 6:30 – Seaville Miracles

Email me (betsy@sunshinewellnessinstitute.com) or call 609-849-2222 for more info.

• 5 tablespoons red wine vinegar
• 3 tablespoons olive oil
• 1/3 cup chopped fresh cilantro
• 2 limes, juiced
• 1 Tbsp agave
• 3/4 teaspoon salt
• 2 cloves garlic, minced
• 1 (1 pound) package frozen shelled edamame/soybeans (preferably organic)
• 3 cups frozen corn kernels (preferably organic)
• 1 pint cherry tomatoes, quartered
• 4 green onions, thinly sliced
• 1 (15 ounce) can black beans, rinsed and drained (or made from dried beans – soaked and slow cooked)

Directions: In a large serving bowl, whisk together the red wine vinegar, olive oil, cilantro, lime juice, agave, salt and garlic. Set aside. Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions, cucumbers and black beans. Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.  Yields 8 Serving

2 cans beans, rinsed well (kidney, garbanzo, black, white, lentil)

2 cloves garlic

Juice of 1 lemon (or lime)

1/4 cup of fresh herbs of your choice (rosemary, thyme, parsley, cilantro, oregano)

Olive oil

salt & pepper to taste

Combine beans, garlic, lemon juice and herbs in a food processor.  Slowly drizzle in olive oil until dip reaches desired consistency.  Season with salt and pepper.  Add some spice with chili flakes, if desired.  Other additions could be roasted red peppers, olives, pesto, jalapeno, and sun dried tomatoes.