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Sample Recipes

Braised Cod Pepperanota



  • 2 tablespoons extra virgin olive oil, plus extra for serving

  • 1 onion, halved and thinly sliced

  • 2 red bell peppers, seeded and thinly sliced

  • 1/2 teaspoon coarse salt, plus more to taste

  • 4 cloves minced garlic

  • 2 teaspoons paprik

  • 1 (14.5-ounce) can no-salt-added diced tomatoes, drained

  • 1/2 cup dry white wine

  • 1 teaspoon minced fresh thyme, or 1/4 teaspoon dried

  • 4 (6- to 8-ounce) skinless cod fillets, 1 to 1 1/2 inches thick

  • Black pepper to taste

  • 2 tablespoons chopped fresh basil

  • Balsamic vinegar to taste


Heat oil in a Dutch oven on medium until shimmering. Add onion, bell peppers and 1/2 teaspoon salt; cook 5 minutes or until vegetables are softened. Stir in garlic and paprika; cook 30 seconds or until fragrant. Stir in tomatoes, wine and thyme; bring to a simmer. Season cod with salt and pepper to taste. Nestle cod into pot and spoon some sauce over fish. Cover, reduce heat to medium-low and cook about 10 minutes or until fish flakes apart when gently prodded with paring knife and internal temperature reaches 140 degrees. Season sauce with additional salt and pepper to taste. Sprinkle with basil and sherry (or vinegar) and drizzle with extra oil before serving.

Mediterranean Tuna Salad



  • Canned tuna packed in olive oil

  • Marinated artichokes

  • Kalamata olives - opined and sliced

  • Roasted red pepper - chopped

  • Capers

  • Oregano

  • Basil

  • Salt/Pepper

  • Lemon Juice​​


Chop the artichoke hearts and roasted red pepper. Slice the Kalamata olives and red onion. Drain the canned tuna and place them in a large bowl.  Break the tuna chunks into very small pieces into large bowl. Mix in all other ingredients. Mix well until all the ingredients are well combined.  Make the vinaigrette by mixing the lemon juice, oregano, garlic, olive oil, salt and pepper in a bowl or a jar.  Drizzle the vinaigrette over the salad, mix and refrigerate the salad for 30 minutes to one hour before serving.

Firehouse Turkey Chili



  • 2 lb 98% lean ground turkey

  • 1 cup, chopped onions

  • 1 (each) red, yellow and green bell pepper, chopped 3 clove garlic, minced

  • 1 tbsp chili powder

  • 1 tsp turmeric

  • 1 tsp, ground oregano

  • 15 oz low-sodium black beans

  • 2 chopped jalapeno peppers (optional

  • 15 oz fire-roasted diced tomatoes

  • 8 oz low-sodium chicken broth

  • 1/2 tsp table Nu-Salt Substitute


In a pan, cook the turkey, peppers, onions, garlic for 5-6 minutes, or until just before meat is completely browned.  Transfer everything in a big casserole dish.  Add chili powder, turmeric, oregano, beans, tomatoes, broth, salt and pepper.  Bring to a boil. Reduce heat and stir for 40 minutes or until chili reaches wanted thickness.

Banana Oatmeal Muffins


  • 3 medium-to-large bananas

  • 1 cup unsweetened/vanilla almond milk

  • 2 tbs. chia seeds

  • 4 scoops vanilla whey protein powder

  • 1 tbs. vanilla extract

  • 1 tbs. cinnamon

  • 1 zucchini, chopped

  • 1/2 cup chopped pecans

  • 1 cup gluten-free oats

  • Optional toppings: raisins, strawberries, blueberries, or chocolate chips


Preheat the oven to 375 degrees F.    In a blender, combine the bananas, almond milk, chia seeds, whey protein powder, vanilla extract, cinnamon, and zucchini. Once blended, the mixture should be the consistency of cake batter.  Hand mix the pecans and oats into the batter— do not blend.  Line a muffin tin with muffin liners.  Pour the batter into each of the muffin tins until they’re about 80 percent full.  Sprinkle on any optional desired toppings.  Bake for 12 to 15 minutes, or until golden brown.

Bodybuilder Omelette



  • 1 cup liquid egg whites or Egg Beaters

  • 1 cup baby spinach

  • I cup sliced/split cherry tomatoes

  • 4 oz grilled chicken breast, chopped

  • 1 half avacado, sliced

  • Spray extra-virgin olive oil


Spray pan with olive oil spray, heat to medium Cook spinach and tomatoes in pan until wilted and softened.  Add chopped chicken breast.  Add eggs and cook until edges set. Lift edges to allow liquid to reach bottom of pan.  Flip when set and finish eggs to desired firmness, however, do not overcook.  Spread sliced avocado on eggs and fold over once.  Remove to plate and enjoy!

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