Yellow Squash with Cheese

Serves: 1/2 to 1 cup squash per person

yellow squash
pepper, to taste
grated Romano, Asiago, and Parmesan cheese, to taste

Slice clean squash into rounds approximately ΒΌ inch thick. Put squash in a baking dish and season with pepper. Sprinkle with cheese. Broil on high for 7 to 10 minutes or until cheese melts. Have with a glass of water.

Frozen Smoothie

Serves: 4

1 cup strawberries, hulled and cut into thirds
1/2 cup blueberries
1/2 cup whole milk
6 oz. organic vanilla yogurt

Rinse berries. Blend ingredients together in a blender until they are the consistency of a smoothie. Divide mixture equally into four 5 oz. paper cups. Freeze for four hours or until solid. Gently squeeze cup to remove.

Chicken Foil Packets

Serves: 4

6 tablespoons unsalted butter, melted
2 tablespoons ranch seasoning
pepper, to taste
vegetable oil
2 large boneless skinless chicken breasts
2 russet potatoes
1 carrot
1 celery rib
1 cup cheddar cheese, shredded

Preheat oven to 425 degrees. Whisk butter, ranch seasoning, and pepper together. Brush vegetable oil on one side of two large sheets of aluminum foil. Place one chicken breast in the center of each sheet on the oiled side. Wash and peel potatoes, carrot, and celery. Cube potatoes. Cut carrot into medallions. Cut celery into half moon shapes. Put veggies in butter mixture and stir until coated. Arrange the vegetables around the chicken breasts. Drizzle the remainder of the butter mixture over the chicken breasts. Seal foil around chicken and vegetables. Place foil packets on a cookie sheet and bake for 45 minutes. Carefully open the packets and top chicken and vegetables with cheese. Set the oven to broil on high. Leaving the packets open, broil just until cheese is melted. Cut each chicken breast in half and serve with vegetables. Have with a glass of water.

Ribs without BBQ Sauce

Serves: 1 rib per person

2 lbs. beef short ribs
salt, to taste
pepper, to taste
garlic powder, to taste
onion powder, to taste
paprika, to taste
ground mustard, to taste

Preheat oven to 325 degrees. Put ribs in a foil lined baking dish and sprinkle with spices. Cover baking dish tightly with foil. Bake for 90 minutes. Have with a glass of water and a healthy carbohydrate, such as one serving of: whole grains, fruits or vegetables.

Homemade Applesauce

Serves: 6

6 apples
1 teaspoon ground cinnamon
2 1/2 tablespoons honey

Wash, peel, core, and dice apples. Put diced apples, cinnamon, and honey in a crock pot. Stir until well combined. Cover and cook on high for 4 hours. Using a potato masher, mash until desired consistency. Have with a good source of fat and protein that doesn’t have sugar.