Refresh Salad

Time to prepare: 10 min

Ingredients:

• 3 cups of cole slaw cabbage mix
• 2 tomato
• 1 bunch of green onion
• 1/2 small onion

Dressing:

• cilantro/dill
• salt/pepper
• 1 tsp sour cream
• 1 tsp mayo
• sprinkle vinegar (1tsp)
• squeeze lemon juice

Directions:

• mix all veggies in a bowl
• create dressing
• combine veggies and dressing

Spring Halibut Steak

Time to prepare: 10 min
Time to cook: 12 min

Ingredients:

• 2 halibut steaks
  
• 3 garlic cloves
  
• lemon
• salt and pepper
• dill
• 1tsp of olive oil
• oregano/thyme/ or cilantro (fresh)
  

Directions:

• wash and dry the halibut steaks
• light salt and pepper
• squeeze lemon over the fish
• add minced garlic and dill
• add oregano/thyme/or cilantro (I recommend using fresh herbs)
• cover and put in the refrigerator for about 30min
• warm up oven on broil
• place the 2 steaks on a slightly greased pan
• broil for 12min

Sautee Shrimp

Time to prepare - 10min

Ingredients:

• 1/2 pound of shrimp (roughly 16 shrimps)- please note this is the larger types of shrimps
• 1 small onion
• 1 tsp of olive oil
• lemon juice
• 2 cloves of garlic
• salt/pepper/ chives

Directions:

• clean the shrimp
• chop the onion in small thin circles
• heat the 1tsp of oil
• add onions
• add shrimps
• squeeze lemon juice (half a lemon)
• add 2 cloves of mince garlic
• add salt/pepper/chive for taste
• saute for 5 min

Broiled Salmon

Time to prepare: 25 min

Zone breakdown: 1 blocks of carbs/1 blocks of fat/ (the image you see was 10oz of salmon and fed 3 people)

Ingredients:

• 1lb raw salmon
• 1 small onion
• lemon
• salt and pepper
• dill
• 1tsp of olive oil
• bbq soy sauce

Directions:

• turn your oven to broil
• spread olive oil and diced onions on the bottom of the baking sheet
• wash and dry salmon/ place on baking sheet
• salt/pepper the salmon
• add dill to taste
• squeeze 1/2 lemon
• glaze the top of salmon with bbq soy sauce (use a glazing brush)
• place in oven and broil for 20min

Blueberry muffins via Zone

To help inspire me, my boyfriend got me the Zone cookbook. Typically, I am not a big fan of cook books and like to come up with my own idea and recipes, but in this case I thought that referring to the experts may be better.

I decided to make some blueberry muffins per the Zone recipe. After reviewing the recipe, I made a few alterations and here's my creation & recipe:

- each muffin will contain 1bl of protein/fat/carb
Time:

• Prep time: 10min


• Bake time: 20-24min

Ingredients:

• 1 1/3 cups of oat flour (you can find it at whole foods)


• 4 1-ounce scoops of vanilla whey protein ( I used Whey Cool brand)


• 1 tbls of non-aluminum baking powder (you can find it at whole foods)


• 4 eggs


• 5 1/3 of oil ( I used almond oil)


• 2/3 cups unsweetened apple sauce


• 3tsp of vanilla syrup ( original recipe calls for 8 teaspoons of syrup)


• 1 cup of fresh blueberries

Directions:

• Pre-heat oven to 350


• Place cupcake paper cups in sheet ( I like to use the cupcake paper cups instead of greasing the sheet)


• Mix all of the ingredients, except for blueberries ( I recommend mixing the dry and than adding the wet ingredients)


• Mix it with a mixer than add blueberries


• Use a spoon to pour mixer on to the sheet


• Bake for 20-24min

Spicy Grean Beans

Time to prepare: 15 min

Ingredients:
• 4 cups of greens beans
• 1 chopped small onion
• 1.5 tsp of olive oil
• 2 tbs of soy sauce
• 1 tsp red chili sauce
• 2 clove of garlic
• handful of cilantro
• salt pepper
• lemon juice

Directions:
• mince onion/garlic/cilantro
• heat oil on skillet
• add onion and green beans
• saute for 5-7min
• mix sauce (soy sauce, red chili, lemon juice)
• add to dish
• add cilantro and garlic
• salt/pepper to taste