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Protein Recipes

Sesame Chicken with Green Bean Stir Fry (Serves 4)


Ingredients (Quinoa)

  • Cook rice or quinoa and keep warm

Ingredients (sauce)

  • 1/3 cup low sodium soy sauce or coconut aminos

  • 1/3 cup water3 cloves minced garlic

  • 2 tablespoon coconut sugar or brown sugar or 1 tablespoon local honey

  • 1 tablespoon sesame oil

  • 1 tablespoon rice vinegar

  • 1 tablespoon fresh grated ginger

  • 1 tablespoon sesame seeds or 1 tablespoon tahini

  • ½ t red pepper flakes

  • ½ tablespoon arrowroot starch or cornstarch



  • In a medium bowl, whisk together the soy sauce, water, garlic, coconut sugar, sesame oil, rice vinegar, fresh ginger, sesame seeds, red pepper flakes, and arrowroot or cornstarch. Set aside.

Ingredients (chicken)

  • ½ tablespoon sesame oil

  • 1 pound lean ground chicken or ground turkey

  • ½ t garlic powder

  • Freshly ground salt and pepper to taste

  • Add ½ tablespoon sesame oil to a large pot and place over medium heat. Once the oil is hot add in ground meat and season with garlic powder, salt, and pepper. Quickly begin to break up the meat and cook until no longer pink. Once cooked, transfer meat to a bowl, keep warm, and set aside.

Ingredient (vegetables)

  • ½ tablespoon toasted sesame oil

  • 2 large thinly sliced carrots

  • 1 white chopped onion

  • 1 chopped red pepper

  • 12 ounces trimmed and cut in half fresh green beans

  • Add ½ tablespoon sesame oil to the pot.

  • Add in onions and carrots cook for 2 to 4 minutes until onions begin to soften.

  • Next, add green beans and bell peppers and cook, stirring frequently, for an additional 6 to 8 minutes or until green beans are al dente.

  • Add ground meat back to the pot with the vegetables. Immediately turn the heat low and add in the sauce.

  • Cook for an additional 2 to 4 minutes over low heat until the sauce begins to thicken.

Note: serve over rice or quinoa and garnish with toasted cashews, sesame seeds, and sliced scallion.  

Vegan Greek Yogurt

Source: Darn Good Vegetables


  • 1 cup whole raw nuts (cashews, almonds, hazelnuts) – soaked overnight and drain

  • 27 ounces coconut milk or alternative milk

  • ¼ cup starch - tapioca, cornstarch, or arrowroot

  • 3 probiotic capsules (Herbal Bio Flora)


Combine coconut milk, drain nuts, and starch in a blender, and blend until very smooth.


Transfer nut mixture into a saucepan and bring to a simmer and stir until slightly thickened.


Remove from heat and pour into a glass bowl to cool.


With a wooden spoon (do not use metal) stir in Herbal Perfect Bio Flora.


Cover bowl with cheesecloth and secure. Let the yogurt mixture ferment at room temperature overnight or until the desired tartness is achieved.   

Waldorf Chicken and Rice Salad (1 serving)

Source: The GI Diet by Rick Gallop


  • ¾ cup cooked basmati or brown rice

  • 1 medium, chopped apple

  • 1 or 2 stalks chopped celery

  • ¼ cup toasted walnuts or pecans

  • 4 ounces roasted chopped chicken (good for leftover chicken)

  • 1 tablespoon light buttermilk dressing




  • Cook rice and cool. Place rice, celery, walnuts, and chicken in a bowl. Pour dressing on top and toss to mix. Chill until lunch.

  • Serve on a salad plate with a lettuce leaf and spoon chicken rice salad.

Sheet Pan Pecan-Crusted Salmon with Brussels Sprouts



1/3 cup raw pecan pieces

4 - 4 to 6 ounces salmon fillets, remove skin

1 t salt     ¼ t pepper

3 tablespoons olive oil, divided

1 pound Brussels sprouts, cut in halves

½ t garlic powder

½ t Italian seasoning

½ cup balsamic vinegar

3 tablespoon local honey

Preheat oven to 400 degrees and lightly grease a large baking sheet pan. Place pecan pieces in a wide, shallow dish.

  • Season salmon fillets with salt and pepper and brush top and sides with about 2 t of olive oil. Press salmon fillets top-side-down into the finely chopped pecans to coat.  Arrange salmon fillets in the center of the prepared baking sheet.

  • In a medium, combine Brussels sprouts, remaining olive oil, garlic powder, Italian seasoning, pecan halves, and salt & pepper to taste. Toss to combine, and then transfer to the sheet pan in a single layer, not touching the salmon.

  • Bake in the preheated oven for 15 to 18 minutes until Brussels sprouts are fork-tender and salmon is cooked through.

  • In a medium saucepan bring balsamic vinegar to a boil, continue to boil, stirring throughout, for about 10 minutes until the liquid has reduced by half.

  • Remove from heat, stir in honey, and allow to cool until ready to serve.

  • Drizzle over salmon and Brussels sprouts just before serving.