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Prepear Cookbook Recipes

Ham Sandwich

9/11/2019

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Total Time: 5 minutes
Serves: 6
 
Ingredients
  • 12 slices gluten-free bread
  • 6 servings nitrate-free, low-sodium lunch meat ham
  • 3 cups arugula
  • 6 Tbsp cherry jelly, fruit juice sweetened
  • 2 apples, cored and sliced thin
  • 6 servings baked chips
  • 3 servings blackberries
 
Directions
  1. Make your sandwich with ham, arugula, jelly and apple slices. Toast if desired!
  2. ​Serve each with 1 serving chips and 1/2 cup blackberries each.
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Chopped Salad

9/11/2019

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Total Time: 10 minutes
Serves: 6
 
Ingredients
  • 6 cups lettuce, chopped
  • 6 hard boiled eggs, chopped
  • 6 cups cherry tomatoes, halved
  • 3 red bell peppers, chopped
  • 1 ½ avocados, chopped
  • 6 green onions, chopped
  • 1 15 oz can black beans, low or no sodium, rinsed and drained
  • 6 Tbsp Annie's Lite Honey Mustard Dressing
  • 6 oranges
 
Directions
  1. Assemble the salad ingredients together in a large bowl and toss with the dressing to coat. Split into bowls to serve.
  2. ​Serve each with an orange.
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Veggie Sandwich

9/11/2019

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Total Time: 5 minutes
Serves: 6
 
Ingredients
  • 12 slices gluten-free bread
  • 6 Tbsp hummus
  • 6 hardboiled eggs, sliced
  • 1 ½ cups shredded carrots
  • 1 ½ cucumbers, sliced
  • 3 cups spinach
  • 6 servings baked chips
  • 3 cups blackberries
 
Directions
  1. Add a Tbsp of hummus to one slice of bread and top with a sliced egg, carrots, cucumber and spinach.
  2. ​Serve each with 1 serving chips and 1/2 cup blackberries.
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Sushi Bowl

9/11/2019

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Total Time: 15 minutes
Serves: 6
 
Ingredients
  • 6 servings instant brown rice, cooked according to package directions
  • 6 large carrots, thinly peeled into strands
  • 3 English cucumbers, diced
  • 3 avocados, diced
  • 18 oz canned chunk light tuna, low or no sodium, rinsed and drained
  • Sriracha
  • Gluten-free soy sauce, low sodium
  • Roasted seaweed
  • 3 cups grapes
 
Directions
  1. Divide rice between bowls and split the vegetables and tuna between them.
  2. Top with sriracha, soy sauce and seaweed.
  3. ​Serve with 1/2 cup grapes each.
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California Chicken Sandwich

9/11/2019

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Total Time: 20 minutes
Serves: 6
 
Ingredients
  • 6 4 oz chicken breasts
  • Dash of salt and pepper
  • 1 Tbsp olive oil
  • 12 slices gluten-free bread
  • 6 large lettuce leaves
  • 3 tomatoes, sliced
  • 1 avocado, sliced
  • Mustard
 
Directions
  1. Sprinkle chicken with a little salt and pepper and place in an oiled skillet over medium-high heat.
  2. Cook for 5 minutes on each side, reduce heat to low, cover and cook 5 more minutes or until done.
  3. Remove from heat and slice chicken diagonally into thin slices.
  4. Divide the chicken, lettuce, tomato, avocado and mustard between the 6 sandwiches.
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Thai Chicken Salad

9/11/2019

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Total Time: 30 minutes
Serves: 6
 
Ingredients
  • 6 cups coleslaw cabbage mix
  • 6 cups shredded chicken (about 24 oz chicken breast)
  • 6 green onions, chopped
  • ½ cup chopped cilantro
  • 3 cucumbers, chopped
  • 1/3 cup peanut butter
  • 2 Tbsp rice vinegar
  • 2 Tbsp olive oil
  • 2 Tbsp honey
  • 2 Tbsp gluten-free soy sauce
  • 2 limes, sliced
  • 6 apples

Directions
  1. Boil the chicken in water over high heat on the stove. Once boiling, reduce heat and let simmer until chicken reaches an internal temperature of 165 F around 8-15 minutes, depending on the size of the breasts. Remove from the water, let rest and then shred.
  2. Combine the cabbage, chicken, green onion, cilantro and cucumber.
  3. Whisk together the dressing ingredients and toss with the salad.
  4. Squeeze a lime over the top before eating.
  5. ​Serve with an apple each.
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Roast Beef Sandwich

9/11/2019

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​Total Time: 5 minutes
Serves: 6
 
Ingredients
  • 12 slices gluten-free bread
  • 6 servings nitrate-free, low sodium roast beef lunchmeat
  • 2 tomatoes, sliced
  • 6 large lettuce leaves
  • 6 Tbsp hummus mixed with 1 Tbsp prepared horseradish
  • 6 servings baked chips
  • 3 cups raspberries
 
Directions
  1. Make your sandwich with roast beef, tomato slices, lettuce and the hummus/horseradish mix. 
  2. ​Serve with 1 serving chips and 1/2 cup raspberries each.
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Taco Salad

9/11/2019

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Total Time: 15 minutes
Serves: 6
 
Ingredients
  • 1 lb extra lean ground turkey
  • 2 tsp olive oil
  • 1 Tbsp chili powder
  • 1 tsp ground cumin
  • ½ tsp garlic powder
  • Dash of black pepper
  • 1 ½ heads of romaine lettuce, chopped
  • 1 15 oz can no or low sodium black beans, rinsed and drained
  • 1 can corn, unsweetened, no salt, rinsed and drained
  • 3 cups cherry tomatoes, halved
  • ½ cup cilantro, chopped
  • 3 bell peppers, chopped
  • 3 green onions, chopped
  • ½ cup salsa
  • ½ cup Kite Hill plain Greek yogurt
  • 6 servings of tortilla strips
  • 3 cups strawberries
 
Directions
  1. In a large, nonstick skillet, heat the olive oil over medium high heat. Add the turkey and spices and break up the meat and stir until it is cooked through, about 5 minutes
  2. In a small bowl, stir together the yogurt and salsa to make the dressing.
  3. Assemble the salad right before eating with the lettuce, turkey, beans, corn, tomatoes, cilantro, bell peppers, green onion and tortilla strips. Serve with the salsa-yogurt dressing. 
  4. ​Serve with 1/2 cup strawberries each.
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Turkey Sandwich

9/11/2019

0 Comments

 
Total Time: 5 minutes
Serves: 6
 
Ingredients
  • 12 slices gluten-free bread
  • 6 servings nitrate free, low sodium turkey breast (leftovers or lunchmeat)
  • 1 cucumber, thinly sliced
  • 3 medium tomatoes, sliced
  • 6 lettuce leaves
  • Mustard
  • 6 servings baked chips
  • 3 cups blackberries
 
Directions
  1. Make your sandwich with the turkey, cucumber, tomatoes, lettuce and mustard.
  2. ​Serve with 1 serving chips and 1/2 cup blackberries each.
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Cobb Salad

9/11/2019

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Total Time: 10 minutes
Serves: 6
 
Ingredients
  • 6 romaine hearts, chopped
  • 6 hard boiled eggs, chopped
  • 6 oz Kite Hill Ricotta Cheese
  • 6 cups cherry tomatoes, halved
  • 3 orange bell pepper, chopped
  • 1 ½ avocados, chopped
  • 6 green onions, chopped
  • 6 Tbsp Paleo Ranch Dressing
  • 3 cups strawberries
 
Directions
  1. Assemble the salad ingredients together in a large bowl (except the ricotta).
  2. Toss with the dressing to coat when ready to eat and top with drops of the ricotta.
  3. ​Serve with 1/2 cup strawberries.
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Elena McCown, LLC Health Coach in Franklin, TN
  • Home
  • About
  • Services
    • Online Programs
  • Shop My Favorites
  • Blog
  • Recipes
    • Prepear App
    • Appetizers
    • Baked Goods
    • Breakfast
    • Condiments
    • Desserts
    • Drinks
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Disclaimer/Privacy Policy/Terms of Service