Try some healthy lunch receipes!

Taco Salad

Ingredients

  • 1 lb ground organic turkey

  • ½ head romaine lettuce, chopped

  • 1 C spring mix lettuce

  • ½ C chopped cilantro

  • 1 C cubed raw cheese

  • 1 C organic, non GMO corn kernels

  • 1 15 oz can of black beans, drained

  • 2 roma tomatoes, chopped

  • 1 avocado, chopped

Dressing Ingredients

  • ¼ C organic ketchup

  • ¼ C honey

  • ¼ C red wine vinegar

  • ¼ C onion, chopped

  • ½ tsp paprika

  • ½ tsp Worcestershire sauce

  • ½ C coconut oil

  • salt and pepper to taste

 Directions

  • Brown the ground turkey in a skillet with salt and pepper until cooked. Drain excess grease

  • Combine all dressing ingredients together in a food processer until smooth and refrigerate.

  • Toss all salad ingredients together with the cooled meat and serve.

 


 

Crockpot Beef and Broccoli

Ingredients

  • 1 lb thin Beef Ribeye, sliced into strips

  • 1/4 cup Braggs Liquid Aminos

  • 2 Tbsp white wine

  • 2 Tbsp apple cider vinegar

  • 2 tsp grapeseed oil

  • 2 cloves smashed and chopped garlic

  • 1/2 tsp crushed red pepper flakes

  • 1 head of broccoli, broken into pieces

  • 1 Tbsp Sesame Seeds

 

Directions

  • Add the liquid to the crockpot

  • Add Garlic, stir in spices

  • Toss meat in crockpot to coat

  • Cook on low for 6-8 hours

  • Add broccoli about an hour before serving

  • Sprinkle Sesame seeds over top and serve

Gluten Free Flatbread Pizza

Ingredients

  • 1 Gluten-free tortilla or Ezekiel wrap

  • 1/2 cup organic pizza sauce

  • 6oz cooked organic chicken (shredded)

  • 1 cup raw spinach

  • 1/2 cup raw fresh basil leaves

  • 1/8 cup cooked onions

  • 6 cloves cooked garlic sliced

  • Sliced tomatoes

  • 1 cup raw cheddar cheese (shredded)

 

Directions

  • Cook chicken and shred.

  • Cook garlic and onions for 3 minutes in grapeseed oil.

  • Put tortilla on baking pan, add pizza sauce.

  • Place all other ingredients on top.

  • Top off with shredded raw cheddar.

  • Bake in oven at 350F for 10-12 minutes.

Avacado Bison Burgers

Ingredients

  • 2 lb. ground 100% grass-fed bison meat

  • 2/3 cup finely diced shallots

  • 1/2 cup sliced scallions

  • 2 tbsp Bragg’s Liquid Aminos

  • 1 tsp dijon mustard

  • 2 garlic clove, minced

  • 4 tsp. fresh thyme (or 1 tsp. dried thyme)

  • Salt and pepper

  • 4 large pieces of iceberg lettuce

  • 1 whole avocado cut into large pieces

  • 1 large tomato cut into slices

 

Directions

  • In a medium bowl, mix all ingredients together.

  • Form into 4 half lb. patties or 8 sliders.

  • Chill in refrigerator for about 10-20 minutes to firm up.

  • Grill over high heat until cooked through to medium.

  • Serve hot on an Ezekiel bread or gluten free bun topped with lettuce, avocado and tomato slice

Chicken Salad

Ingredients

  • Cooked Chicken, shredded or cut into small pieces

  • 1 celery stalk, chopped

  • 6-8 grapes, sliced

  • 6-8 grape tomatoes

  • Small handful walnuts, chopped

  • 1 Tbsp. Raw Milk Yogurt or Amasai

  • 1 tsp Dijon mustard

  • 1 tsp Cracked pepper

  • Fresh spinach or lettuce

 

Directions

  • Mix chicken, chopped celery, grapes, and a small handful of walnuts in a bowl.

  • Mix in pepper, yogurt, mustard.

  • Serve on bed of spinach.


 

Thai Fish Recipe

Ingredients

  • 4 wild caught white fish fillets, such as mahi mahi, snapper or grouper

  • 2 Tbsp coconut oil

  • 2 tsp paprika

  • 1/2 tsp onion powder

  • 1/4 tsp garlic powder

  • Sea salt and pepper to season

Directions

Combine all spices and rub into fillets  Heat coconut oil over medium/high heat and cook fillets until they are cooked through and flake easily, turning once.

FISH SAUCE 

Ingredients

  • 2 Tbsp coconut oil

  • 1 shallot, finely minced

  • 1 1/2 cup sliced baby portobello mushrooms

  • 1/2 cup diced red bell pepper

  • 2 Tbsp lemon grass paste

  • 1 tsp Thai red curry paste

  • 1  – 1 1/2 tsp  chili pepper

  • 1 tsp worcestershire sauce

  • 6 Tbsp coconut milk

 Directions

  • Sauté the shallot, mushrooms and red bell pepper in coconut oil in skillet, over medium heat. 

  • While mushroom mixture is cooking, mix lemon grass paste, curry paste, chili pepper paste, worcestershire and coconut milk in a small bowl. 

  • When mushrooms are done and onion is transparent, add the curry paste mixture to your skillet and stir well. 

  • Spoon sauce over fish and serve.


 

"Chiropractic care is more than just making the pain disappear. It is about learning, understanding and taking care of your body to improve your quality of life."

 

"We want our patients to have the freedom to do the things that mean the most to them, and give them the opportunity to truly enjoy life. Whether you are a professional athlete or a stay at home mom, everyone can benefit from moving and functioning at their highest level."

-Dr. Kowalski

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 Kowalski Chiropractic Health & Performance | 4010 6th Ave. Suite A Kearney, NE 68845|

(308) 455-1410

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