Eat This – Newbie Fundamentals

Welcome Newbies!  Wondering what the heck to eat now that you’ve embarked on this ‘new lifestyle’?  I understand this task can be quite daunting initially, so keep it simple.  This is NOT a diet, therefore it’s important to eat good tasting, nutrient rich whole foods.  Most diets count ‘calories’; Genesis promotes eating whole foods. Not all calories are created equal!  Your body is going to fully utilize and metabolize whole foods, whereas processed foods contain empty calories and are very difficult for the body to metabolize.

Do keep in mind that it’ll take your taste buds time to adapt to a new style of eating, so give these reliable recipes a chance.  You’ll have plenty of time later to experiment with unfamiliar ingredients and more complex recipes. Prioritize food preparation into your busy schedule, it’s a cornerstone to your health and success.  Happy cooking!

Steel Cut Oatmeal
Steel cut oats are the best, bar none, cereal that you can eat. The are the least processed, and loaded with fiber, good fat, and protein. For this recipe, you need a crockpot – either a small 1-qt (for 1-3 people) or a 4 qt (for a family or lots of leftovers).
1 cup steel cut oats, dry
Instructions:
Combine 4 cups of water and steel cut oats in 1-qt crockpot. Can double this for the larger crockpot. Cover, and cook on LOW overnight. Breakfast is done when you get up! If you like it thicker, use 3 cups water to 1 cup steel cut oats. This is easier than the 40 minutes on the stovetop that steel cut oats normally require.

Veggie Egg Scramble
This is an easy way to get protein and healthy veges to start your day.  Buy farm fresh, free range, or organic eggs for optimal health benefits.
3 eggs
.25 cup mushrooms, sliced
1 tsp GK extra virgin olive oil
.25 cup onions, chopped
.5 cup spinach
Instructions:
Heat olive oil in saute pan. Add onion and mushrooms, saute 5min. Add egg and spinach and stir occasionally until egg is cooked and spinach wilted. Serves 1.

Orange Julius Smoothie
Easy and a great sensation for the taste buds.
1 banana
1 orange
1 scoop GT vanilla whey protein powder
Instructions:
Put all ingredients in blender and blend until smooth.  No water needed if using fresh fruit.

Oatmeal Protein Bars
Home-made protein bars – really great for travel or an alternative breakfast! One bar is very satisfying. You can add dried fruit, cinnamon, nuts or seeds…. or substitute the applesauce with really ripe bananas (super mushy ripe).
.75 cup unsalted almond butter
1 cup unsweetened almond milk
1 cup unsweetened applesauce
2 egg whites
4.5 scoops GT chocolate whey protein powder
3 cups rolled dry oats
16 grams baking powder
Instructions:
Combine all ingredients; pour into 9X11 or two 9×9 (8×8) pans sprayed with cooking spray. Bake at 350 for about 35 minutes. Really watch the time and don’t over-bake as they will get dry. If doing in two smaller pans they only need about 25 minutes in the oven. Once cool, cut, wrap place in fridge.

Sheri’s Basic Salad
This is a huge recipe – and the volume will depend on the size of the veggies, but it will make about 20 cups, or 5 quarts.
2 cups green cabbage, chopped
2 cups red cabbage, chopped
1 cup carrots, chopped
1 cup celery, chopped
1 cucumber, chopped
3 oz red leaf lettuce, chopped
8 cups romaine lettuce, chopped
6 oz red onion, chopped
1 zucchini, chopped
Instructions:
Rinse all produce. I like to chop the lettuce into about 1 1/2 inch pieces. Now, because this is so large, I layer rather than toss. I combine all the veggies but lettuce, then layer lettuce-veggies-lettuce etc until the bowl is full. Keep it in the fridge either covered in plastic or with a towel draped over the top of the bowl.

Easy Crocked Chicken and Chicken Stock
Quick, easy, and great for leftovers.
2 carrots
2 celery stalks
1 onion
.5 cup fresh parsley
3 lb whole chicken
Instructions:
Cut veges in big chucks. Place the whole chicken in the crock-pot. Toss in the vegetables; sprinkle seasoning over it all. Add 1 cup water. Cover and cook on low about 8-9 hrs, until chicken is cooked. FOR BROTH: remove the chicken and pull off the meat (will be very tender and easily separated if you do it right away), tossing all bones and gristly parts back into the crock-pot. Fill the crock-pot 3/4 of the way with water, adding more carrots, celery, garlic, and onion if you like. Cook on low 24-48 hours, so that the minerals from the bones are cooked into the stock. Strain and refrigerate or freeze the broth.

Sweet Potato Fries
‘Fries’ are a great dinner staple! Try them with our Raw Catsup or  Tahini Goddess Dressing.
1 tsp no salt seasonings
2 tsp extra virgin olive oil
.5 tsp ground black pepper
1 lb sweet potato or yam
Instructions:
Use yams or sweet potatoes sliced into wedges. Preheat oven to 400. In large bowl combine yam, olive oil, and seasonings. Toss well to coat. Place yams in a single layer on large baking sheet. Roast, flipping yams every 15 minutes, until tender and evenly browned, about 45minutes. Sprinkle with black pepper and serve.

Chili w/Turkey
Simple and warming on these winter days.
14.5 oz canned black beans, no salt
1 celery stalk
43.5 oz canned diced tomatoes, no salt
1 clove garlic
.5 cup onion
1 cup green pepper
1 cup salsa
20 oz ground turkey
Instructions:
Saute chopped onion, green pepper, celery, and garlic for 5 minutes. Add ground turkey and saute until eat is cooked thoroughly. Add remaining ingredients and simmer for 20min.

Tender Turkey Burgers
These are wonderful and best grilled. The mushrooms keep them tender, even as leftovers.
1 lb ground turkey
4 oz mushrooms
.25 cup onion
Instructions:
Chop onions and mushrooms in a small (quarter inch) dice. Place turkey, mushrooms, onions, and 1.5 TBS any salt free seasonings you enjoy in a medium bowl. With clean hands, blend everything. Make 4 patties of equal size. Grill, broil or pan fry for about 7 minutes on each side, until completely cooked through.

Lemon Poppy Seed Muffins
Delicious, desert like muffins.
.25 tsp baking soda
.25 cup coconut flour
.25 cup GK lemon olive oil
3 eggs
.25 cup raw honey
1 tbsp lemon peel
2 TBS poppy seeds
Instructions:
In a medium bowl, combine coconut flour and baking soda. In a large bowl, blend together eggs, honey, oil and lemon zest. Blend dry ingredients into wet. Fold in poppy seeds. Spoon batter evenly into 8 greased muffin cups. Bake at 350 degrees for 15-20min. Cool and serve.