Simple Healthy Fresh 3.0: Dinners












Simple Healthy Fresh 3.0: Dinners

The Simple Healthy Fresh series is low-carb, low-salt using-nothing processed, pre-made, boxed, bagged or canned. This cookbook has 68 dinners with 115 recipes, and 1-4 recipes included per Dinner. Recipes include fresh vegetables, lean meats and omega-3 fats. Simple Recipes, Healthy for You, Fresh from Nature.

Welcome to Simple Healthy Fresh 3.0: Dinners

The Simple Healthy Fresh series is low-carb, low-salt using-nothing processed, pre-made, boxed, bagged or canned. I created these recipes for people with diabetes, heart disease, organ failure/transplant or anyone needing a healthier way to live. In this cookbook ebook, I give recipes in each Dinner that complement each other, in taste, color and texture using low-fat meats and proteins along with low-carb, low-starch fresh, healthy vegetables.

Sample Dinners:

Individual Mediterranean Turkey Loaf, Simple Mac & Cheese, Mediterranean Mixed Vegetable Salad with Feta and Black Olives
Pork Roast, Roast Vegetable Soup and Carrot-Celery salad with Raisins and Cardamom
Pan Fried Steak, Browned Fennel Bulb and Potato, Bread and Tomato salad
Italian Turkey Meatballs and Spaghetti in Tomato Garlic Sauce
Paris Pork Steaks with Wilted Romaine and Bacon
Thai Turkey Burgers and Chili Spiced Rice with Vegetables

Don’t forget the free Introduction to the series, on it’s own page here on the website. Head to the menu or main page and click. There are 3 free dinners with 11 free recipes down below. 


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Sample Dinner 1 (three recipes):

Individual Mediterranean Turkey Loaf, Simple Mac & Cheese, Mediterranean Mixed Vegetable Salad with Feta and Black Olives.

Individual Mediterranean Turkey Loaf

1 lb turkey

Olive Oil

¼ cup onion, leek or shallot

¼ cup diced celery

¼ cup diced carrot

½ cup diced black olives

½ cup feta cheese

1 egg

½ cup oatmeal

Spices: basil, oregano, thyme, rosemary pepper, low sodium soy & worchestershire


If wanted, sautee vegetables until soft in rosemary olive oil, if not, put raw into a mixing bowl. Add thawed ground turkey, add all the ingredients. Mix well but do not overmix. Put into small, individual paper loaf pans (found them in the dollar aisle at the store). Bake at 350 for 15-20 minutes, checking for doneness. Sides should be pulled away.


Simple Mac & Cheese

1 cup boiled unsalted pasta (I use mini penne, min orecchiette, or mini shells)

2 cups chicken stock, low-sodium

2 tbsp cornstarch or flour (carb count is ~ the same)

2 tbsp fat (I use olive oil)

1 cup shredded/grated cheese, your choice

Spices: thyme

In a medium pan, heat the oil add cornstarch until sautéed a golden brown.  Slowly add stock to incorporate the roux mixture, then thyme. When golden brown and smooth, add ½ the cheese and taste, add more cheese if needed.

Add pasta and stir then let sit for 15 minutes to incorporate.


Mixed Vegetable Salad with Feta and Black Olives

2 cups chopped mixed, low-carb vegetables

2 oz Feta

½ can black olives

4 tbsp Olive Oil (I use either Rosemary or Red Pepper Olive Oil)

1 tsp each mint and basil

Mix all ingredients together thoroughly, chill for ½-1 hour and serve with meal.


Sample Dinner 2 (three recipes):

Pan Fried Steak

Pan Fried Steak, Browned Fennel Bulb and Potato, Bread and Tomato salad.


Great way to quickly cook a cheap cut of beef for dinner!

 Pan Fried Steak

1 large or 2 medium sale steaks

Garlic or Rosemary Olive Oil to sautee

1 tsp each soy and Worcestershire sauces, low-sodium

Garlic or Rosemary Pepper

2 tsp Parsley and butter for sauce

Tenderize steaks if tough, cut off ‘silver’ and fat, to prevent ‘curling’ and toughness.

Heat oil in pan brown on one side and turn steak, Add sauces cover for 5-7 minutes to cook until medium rare.

Place on plate, inverting second plate to keep warm, add butter and parsley for sauce, bringing up browned bits in pan. Set aside.


Browned Fennel and Potato

Prepare and bake 30 minutes before frying steak to ensure everything is done at the same time.

1 large fennel bulb or 2 small ones

1 large russet potato or 2 small ones, don’t peel! All the minerals and vitamins are there!

Olive Oil, any flavor or plain

Spices: Garlic Pepper, ground fennel, mint

Chunk vegetables, toss in olive oil and garlic pepper, sprinkle mint and ground fennel as well. Place in baking dish, bake at 425 for 45 minutes


Bread and Tomato Salad

Fantastic salad to clear the palate and great mouthfeel; cuts through the other flavors!

2 cups day old bread, tough sourdough or French bread, cut in 1 inch chunks

2 large beefsteak tomatoes, cut in 1 inch chunks

2 tbsp balsamic vinegar

4 tbsp olive oil

Spices: Mint, Ground Fennel

Toss gently together to ensure bread is softened and tomatoes are covered. Chill and serve!


Sample Dinner 3 (Two Recipes):


Cabbage & Sausage Soup and Irish Soda Bread: 

This tasty combination will please the ones in your household! Watch the bread turn green when you dunk it! Kids will love the ‘magic’ trick.

 Cabbage & Sausage Soup

1 green or red cabbage, or combination, sliced in 2 inch thin strips

1 lb link, bulk or homemade sausage

1 28 oz carton low-sodium chicken stock or 4 cups homemade

3 celery stalks, diced

3 carrots, diced

2 cups diced onion, leek or shallot

4 garlic cloves, sliced or pressed

Red Pepper Olive Oil

Spices: 2 tsp Red Pepper Red Pepper, ½ tsp celery seed, 1 tsp ea. Marjoram, Summer Savory and bay leaf.

Heat garlic in Red Pepper Olive Oil, add onions and carmelize. Add celery and carrots until softened, then add crumbled/sliced sausage and brown. Add cabbage slices. Stir constantly to coat slices and soften, then add stock and equal amount of water and spices. Simmer for 1 hour.


Irish Soda Bread

Preheat oven to 400-425

3 1/2 cups flour, any combination you have on hand. I’ve used all white for others, all whole wheat for me and combination for the household. If using wheat, add 1 extra tsp baking powder.
2 tsp baking powder
1 tsp baking soda
Any herbs/spices-2 tsp basil, 2 tsp rosemary pepper, whatever you have. 
1 cup fluid (milk, milk/water, etc)

 Whisk or stir dry ingredients together then add fluid until mixed. Knead for a few minutes and place on baking sheet, shaping into round or oval, slice lightly over the top into sixths. Bake for 15 minutes then turn down to 350 and bake for 15-30 more minutes/until done, depending on the speed of your oven. Glaze with melted butter for softness. Serve at once, as it does not keep.


Sample Dinner 4 (three recipes):


Monday Dinner: Chili Smoked Paprika Baked Steak, Mashed Potato and Beets with Parmesan, Radish-Pear Tomato-Feta Salad. 


Chili Smoked Paprika Baked Steak 

1 8 oz steak per person

1 tbsp red pepper olive oil

Spices: 1 tsp chili powder, 1 tsp smoked paprika, 1 tsp red pepper pepper 

Cover each steak with olive oil, rub mixed spices into meat, bake in 350 degree oven for 20 minutes, checking for doneness.


Mashed Potato and Beets with Parmesan 

2 medium potatoes, scrubbed

2 medium beets baked and peeled

1/3 – ½ cup half and half

2 tbsp parmesan, 1 tsp pepper 

Dice potatos and beets into bowl, add half and half plus parmesan. Carefully beat together with beater/mixer until silky smooth.


Radish, Pear Tomato, Feta Salad 

Slice 1 bunch radishes thin in bowl, add sliced Pear Tomatoes in half, add 2 oz feta crumbles. Drizzle 2 tbsp olive oil, 1 tsp mint and ½ tbsp. parsley and toss until salad is well coated.

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