HENRY CHIROPRACTIC & WELLNESS CENTER
22780 Three Notch Road, Lexington Park, MD 20653
PHASE 1- Our Favorite Recipes
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PHASE 1- BEEF
PHASE 1- SPICE-RUBBED STEAKS WITH SPINACH
1 ¼ tsp Cayenne Pepper
1 tsp Ground Coriander
1 tsp Ground Cumin
1 tsp Fennel Seeds, lightly crusted
1 tsp Sweet Paprika
½ tsp Ground Cardamom
Salt and freshly ground Pepper
4 Delmonico or boneless rib-eye steaks
(about 2 ¼ lbs. total), pounded ½ inch thick
3 Tbsp unsalted Butter
2 Tbsp extra-Virgin Olive Oil
2 Large Garlic Cloves, finely chopped
10 ounces Baby Spinach
1. In a small bowl, combine 1 teaspoon of the Cayenne Pepper with Coriander, Cumin, Crushed
Fennel, Sweet Paprika, Cardamom, 1 ½ teaspoons of Salt and 1 ½ teaspoons of Pepper. Sprinkle
the spice mixture on both sides of the steaks, patting them onto the meat.
2. In a large, heavy skillet, melt 2 tablespoons of the unsalted butter in 1 tablespoon of the Olive Oil.
Add the chopped Garlic and the remaining ¼ teaspoon of Cayenne Pepper and cook the Garlic over
moderate heat, stirring, for 2 minutes. Add the Baby Spinach to the skillet and cook, turning, until
the Spinach is wilted, about 5 minutes. Season the Spinach with Salt and Pepper. Transfer the
Spinach to a serving platter and keep warm.
Wipe out the skillet and melt the remaining 1 tablespoon of butter in the remaining 1 tablespoon of Olive Oil. Add the Delmonico Steaks to the skillet and cook the Steaks over high heat for about 3 minutes per side for medium rare. Set the Steaks on the Wilted Spinach and serve at once.
PHASE 1- THAI BEEF LETTUCE WRAPS
12 oz. Flank, Skirts, or Sirloin Steak
1 Tbsp Chili Sauce or Sriracha
1 Jalapeno Pepper, thinly sliced
2 Tbsp Fish Sauce
½ Red Onion thinly sliced
Salt and Pepper to taste
2 Limes, cut into wedges
½ Cup chopped fresh Cilantro
1 Carrot, peeled and grated
1 Head Bibb Lettuce, washed & dried leaves
Heat the grill or grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper
and toss it on. Cook for about 4 minutes on each side, until its firm but yielding to the touch. Let it rest
for 5 minutes.
Combine the chili sauce, fish sauce and juice of one lime in a small sauce pan over low heat.
Slice the Steak thinly (if it’s Skirt or Flank Steak, be sure to cut against the grain) and drizzle half of the
warm sauce over it. Set out the Jalapeno and Onion slices, cilantro, carrot, lettuce, and remaining lime
wedges and sauce. Use the leaves like Tortillas to wrap up the steak slices with the other ingredients.
(Save some Lime and sauce to use on your wrap as you eat). Makes 2 Servings.
PHASE 1- CHICKEN
PHASE 1-ASIAN CHICKEN KABOBS
For the Marinade:
⅓ c Vinegar
2 Tbsp reduced-Sodium Tamari
1 c Pineapple Juice concentrate
½ tsp Ground Ginger
1 tsp Minced Fresh Garlic
For the Kabobs:
1 Medium Yell Bell Pepper
½ Red Onion
1 lb. skinless Chicken Breast halves, boned and defatted
8 Cherry Tomatoes, washed
8 Medium Mushrooms, washed
8 8-inch Wooden Skewers
• Cut chicken into 1-1/2-inch pieces; place in large resealable bag. Add tomatoes, mushrooms and
bell pepper to bag. Combine marinade ingredients ; pour over chicken and vegetables. Close bag
securely; turn to coat.
• Marinate in refrigerator at least 30 minutes or up to 4 hours.
• Soak 4 (12-inch) skewers in hot water 20 minutes.
• Drain chicken and vegetables; reserve marinade. Alternately thread chicken and vegetables with
onions onto skewers.
Place on rack of broiler pan. Brush with half of reserved marinade. Broil 5 to 6 inches from heat 5 minutes. Turn kabobs over; brush with remaining marinade. Broil 5 minutes or until chicken is no longer pink. Garnish with green onion brushes, if desired.
PHASE 1-Slow Cooker Moroccan Chicken with Couscous
SERVES 6 ACTIVE TIME 20 min.
TOTAL TIME4 hr. 20 min.
1 (12-oz) bag frozen butternut squash cubes
2 tomatoes, chopped
1 onion, chopped
2 tsp minced garlic
1 (15-oz) can chickpeas, drained and rinsed
1 cup chicken broth
½ cup raisins
2 tsp coriander
1 tsp cumin
1 tsp cinnamon
¾ tsp salt
¼ tsp cayenne
3 lb bone-in, skinless chicken thighs
1 (10-oz) box couscous
½ cup pitted black olives, halvedIn a large slow cooker, combine squash, tomatoes, onion, garlic, chickpeas, broth, and raisins. In a small bowl, stir together coriander, cumin, cinnamon, salt, and cayenne. Rub spice mixture into chicken.
Arrange chicken in a single layer atop vegetables in slow cooker. Cover and cook for 4 hours on high or 8 hours on low.
Prepare couscous according to package directions. Fluff with a fork. Stir olives into slow cooker. Serve chicken and vegetables with couscous.
PHASE 1- LAMB
PHASE 1- MOROCCAN MEATBALLS
½ c fresh minced parsley (about 2 Tbsp)
1 Tbsp paprika
2 tsp ground cumin
1 tsp salt
¼ tsp black pepper
2 lbs ground lamb Sauce:
1 Tbsp coconut oil
2 medium onions, diced
2 garlic cloves, crushed
2 tsp paprika
2 tsp ground cumin
1 tsp salt
¼ tsp black pepper
2 medium tomatoes, diced
1 ½ c water
2/3 c tomato paste
½ c fresh parsley leaves, minced
Mix all the ingredients together. Measure a level tablespoon of the mixture and roll into a ball.
Line up the meatballs on a baking sheet until it’s time to put them in the sauce.
Heat the oil in a large deep skillet or pot. Add the onion and sauté until soft. Add garlic, paprika,
cumin, salt, and pepper and stir about 30 seconds. Add the tomatoes to the pan and stir about one
minute. Add the water, paste, and parsley.
Bring the sauce to a boil then gently place the meatballs in the skillet, cover and reduce heat to simmer.
Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes until the sauce has
PHASE 1- SAUCES & SPICES
PHASE 1-SPEEDY SALSA IDEAS
2. Grilled corn kernels, chopped peaches, red onion, bell pepper, garlic and a touch of habanero.3. Chopped tomato, pitted Calamata olives, red onion, garlic and cilantro with red wine vinegar.
PHASE 1- ALL AROUND SPICE
4 Tbsp Paprika
2 Tbsp Pepper
1 ½ tsp Salt
1 Tbsp Chili Powder
2 tsp Brown Sugar
Pinch of Cayenne
Mix together all spices, put in an empty spice container and enjoy!
PHASE 1- ANCHOVY VINAIGRETTE
½ Cup Olive Oil
2 Tbsp Red Wine Vinegar
¾ tsp Dijon Mustard
4 Sprigs fresh Parsley, leaves only
¼ Cup fresh Basil Leaves
¼ tsp Kosher Salt
¼ tsp freshly Ground Black Pepper
Mix together all ingredients and enjoy!
PHASE 1-CHUNKY STRAWBERRY SALSA
• 2 cups strawberries, hulled and cut into ¼ inch pieces
• 1 ½ tsp sugar
• ¼ cup chopped red onion
• 1 small jalapeno pepper, seed and chopped (about Tbsp-use more jalapeno pepper if you like it hot)
• 1 small green pepper, cut into ½ inch pieces (about 1 cup)
• ½ tsp ground crumin
• 2 Tbsp fresh lime juice
• Salt to taste
• ¼ cup chopped fresh cilantro
Place strawberries in a medium bowl, and sprinkle with sugar. Add onion, jalapeno pepper and green pepper. Mix cumin and lime juice together, and drizzle over ingredients. Add salt to taste. Toss well, and sprinkle with cilantro. Serve over grilled chicken, beef or pork, use as a condiment on sandwiches, or use as a dip with baked tortilla chips. Serves six to eight.
PHASE 1- 3 Ways to Spice Up Your BBQ!
BBQ SAUCE: (For pork, beef and chicken) Makes 3 cups
• 2 tbsp. onion powder
• 2 tbsp. garlic powder
• 1 6-oz. can tomato paste
• 2 tbsp. paprika
• 2/3 cup apple cider vinegar
• 2 tbsp. Worcestershire sauce
• ¼ cup packed dark brown sugar
• 2 tbsp. honey
• 2 tbsp. maple syrup
• 2 tbsp. kosher salt
• 2 tbsp. freshly ground black pepper
Combine all ingredients in a blender and pulse a couple of times to combine. Put mixture into a medium saucepan and place over medium heat. Stir continuously until sauce is heated. Do not allow it to come to a boil. Use immediately or, if reserving for future use, allow sauce to cool and pour it into a container and store in refrigerator.
PHASE 1- SEAFOOD
PHASE 1- TUNA POKE
¼ c chopped green onions
1 Tbsp gluten-free soy sauce
½ tsp grated, peeled fresh ginger
1 ½ tsp macadamia nut oil ½ tsp dark sesame oil
½ lb sushi-grade tuna, cut into ½ in cubes
1 garlic clove, minced
Combine the ingredients in a medium glass bowl. Cover, place in refrigerator and let marinate for 2 hours.
Eat fresh the same day!
PHASE 1- SNACKS
PHASE 1- ALMOND PALEO CHIPS
1 cup almond flour
½ t garlic powder
½ t cumin
½ t onion powder
½ t paprika
½ t salt
½ t chili powder
1 egg (whipped) In large bowl combine the ingredients into an even dough
Roll out the dough between parchment paper as thin as possible.
Remove top layer and cut dough into desired shapes for chips.
Move dough with parchment paper onto baking sheet
Bake 325F 11-13 minutes or until golden brown.
PHASE 1- STEWS
PHASE 1- MUSHROOM LENTIL BARLEY STEW
2 quarts vegetable broth
2 c sliced fresh button mushrooms
1 oz dried shiitake mushrooms, torn into pieces
¾ uncooked pearl barley
¾ c dry lentils
¼ c dried onion flakes
2 tsp minced garlic
2 tsp dried summer savory
3 bay leaves
1 tsp dried basil
2 tsp ground black pepper
salt to taste
In a slow cooker, mix the broth, button mushrooms, shiitake mushrooms, barley, lentils, onion flakes,
garlic, savory, bay leaves, basil, pepper, and salt.
Cover, and cook 4 to 6 hours on High or 10 to 12 hours on Low. Remove bay leaves before serving.
PHASE 1- VEGGIES
PHASE 1- GARLIC SNAP PEAS
• 2 tbsp. canola oil
• 3 cups sugar snap peas
• 3 garlic cloves, minced
• Kosher salt & freshly ground black pepper
Heat a wok or large skillet over medium-high heat. Add oil and swirl around the pan.
When oil is shimmering, add sugar snap peas.
Stir frequently for 3 – 4 minutes or until peas are starting to soften but are still crisp-tender.
Add garlic and stir constantly for one minute.
Season well with salt and pepper and serve.
PHASE 1- SUMMER VEGETABLE BONANZA
1 Tbsp Kosher Salt
8 Grinds fresh black pepper
1 tsp dried Thyme
6 Tbsp Olive Oil
2 lbs. Baby Eggplants (4 ½ to 5 in. long) or Chinese
Eggplants (5 to 6 in. long), trimmed and cut
lengthwise into quarters, or
2 lbs. larger Eggplants, trimmed and cut into
½ lb. Baby Zucchini (3 to 4 in. long) trimmed, or
larger Zucchini, trimmed and cut into
2 lbs. Plum Tomatoes (about 12) cored and cut in half
12 Cloves Garlic, smashed & peeled
1 Cup packed fresh Basil leaves,
plus extra for serving if desired
Combine the Salt, Pepper and Thyme in a small bowl. Set aside.
For a Meal:
Add eggs or stir in ¾ pound feta cheese or tofu, rinsed and cut into ½-inch cubes, at the last minutes.
Serve lots of chunky bread.
PHASE 1- SUMPTUOUS SAUERKRAUT SALAD
1 lb. sauerkraut, low sodium, glass jar
½ cup onion, chopped
2 oz. pimiento, sliced
½ cup celery, sliced
1 cup carrot, shredded
1 green bell pepper, chopped
¼ cup apple cider vinegar
½ tsp. Celtic or Himalayan salt
Pinch ground black pepper
Dash cayenne pepper (optional)
½ tsp. caraway seeds
2 TB. parsley, chopped
1. Drain sauerkraut and combine with onion, pimiento, celery, carrot, and bell pepper in a large bowl.
2. In a small bowl, mix vinegar, salt, black pepper, cayenne pepper, and caraway seeds.
3. Pour dressing over sauerkraut mixture, toss lightly, and chill for 1 hour.
4. Sprinkle with chopped parsley before serving.
PHASE 1-ZUCCHINI CASSEROLE
Zucchini Squash, sliced
Fresh Tomatoes, sliced
Green Peppers, sliced (optional)
1 Tbsp Salad Oil (Olive Oil is best) for every
4 c of Vegetables that are used
½ c grated Parmesan Cheese (optional)
Seasoning: Oregano, Salt, and Pepper
*Any amount of vegetables may be used*
Slice raw vegetables and layer in casserole. A shallow casserole is preferable but any size may be used.
Pour salad oil over vegetables. Sprinkle seasonings and grated cheese over top.
Add a little water to casserole if there are not sufficient juices from the vegetables. There should be at
least ½ in liquid at the bottom of the casserole when you start baking.
Place in hot oven 400°F, uncovered, and bake until vegetables are tender. Stir occasionally so that the
top vegetables do not get too brown.