Twin Hills Health Center, P.C.

Cucumber Tomato Avocado Salad 2 tbsp lemon juice 2 tbsp olive oil 1/2 tsp garlic powder... 1/2 tsp Himalayan sea salt (to taste) 1/4 tsp black pepper (to taste) 2 large Hass avocados (halved, pitted, peeled, and cubed) 6 medium tomato (cut into wedges) 2 cups English cucumber (chopped) 3 tbsp fresh dill (chopped) 3 tbsp fresh parsley (chopped) 1. For the dressing: In a small bowl, whisk together the lemon juice, olive oil, garlic powder, sea salt, and black pepper. (Alternatively, place in an airtight container and shake vigorously.) 2. In a large bowl, combine the avocado, tomatoes, cucumber, fresh dill, and fresh parsley. 3. Pour the dressing over the salad and toss to coat. Serve immediately. *Reference your nutrition plan for serving size*

Avocado Chicken Salad 2 medium avocado 2 tbsp lime juice Himalayan sea salt... Black pepper 2 cups shredded chicken 1/3 cup red onion (diced) 1/4 cup fresh cilantro (chopped) 1 tbsp jalapenos (minced) 1. Mash the avocado and lime juice together with sea salt and black pepper to taste. 2. Add the shredded chicken, red onion, cilantro, and jalapenos (if using). Stir everything together. Serve immediately. *Reference your nutrition plan for serving size*

Wendi "Overcoming Emotional Eating" podcast is new every Monday and Thursday at https://wendifrancis.com/ What did you think of this weeks episodes?! Feel free to leave a review in our comments!

Salsa Chicken Lettuce Wraps 1 1/2 pounds (650 g) chicken breasts, skinless and boneless 1 head of Boston lettuce, rinsed and leaves trimmed 2 tablespoons fresh-squeezed lime juice... 2 teaspoons olive oil 1 large garlic clove, minced 1 1/2 teaspoons ground cumin 1 teaspoon sea salt 1/2 teaspoon ground chili, or to taste The salsa: 2 tablespoons chopped red onion 1 Jalapeño pepper, chopped 1 tomato, diced 1/4 teaspoon salt, or to taste Juice from 1 lime A handful chopped cilantro 1. To make the salsa chicken lettuce wraps: Combine lime juice, oil, garlic, cumin, salt, and chili in a large shallow plate or bowl; mix together. Add the chicken thighs and let marinate for 30 minutes. 2. Heat a large skillet on medium heat. Add a teaspoon of olive/coconut oil and sear the chicken on both sides until golden, charred, and cooked through (count about 8 minutes per side, depending on the thickness of your chicken). Flip them a couple of times while cooking so they get a nice even color. 3. Transfer cooked chicken thighs to a warm plate or a cutting board, loosely tent with foil, and let rest before slicing into strips. 4. While chicken is resting, combine all ingredients for the salsa. Mix well and arrange on top of stacked Boston lettuce leaves. Place the grilled chicken on top. Enjoy the salsa chicken lettuce wraps immediately! Serving Size = 3 ounces of chicken

Avocado Chicken Salad Blackened Chicken: 1/2 lb (225g) chicken breasts boneless, skinless 1/2 teaspoon sea salt and fresh cracked black pepper, to taste... 1/4 teaspoon smoked paprika 1/8 teaspoon onion powder 1/4 teaspoon garlic powder 1/8 teaspoon ground cumin 1/8 teaspoon chili powder 1/8 teaspoon oregano Juice of 1/2 lime Lime Juice Dressing: 3 tablespoons lime juice 1 teaspoon extra virgin olive oil 1/4 teaspoon sea salt and fresh cracked black pepper, to taste Crushed red pepper flakes, optional Salad: 1 English cucumber, diced 1 cup cherry tomatoes, halved 1/4 medium red onion, thinly sliced Cilantro or parsley 2/8 avocado Chicken: 1. Combine all chicken seasonings into a mixing bowl (or Ziploc bag). Add the chicken breast and toss to coat. 2. In the meantime, heat a nonstick griddle pan over medium heat. 3. Once the grill pan is heated, add chicken breast and cook on each side approximately 3-4 minutes. Cooking time will depend on the thickness of chicken breast. Remove from the pan to a plate and allow to cool. Lime Juice Dressing: 1. While chicken is cooking, combine all ingredients for the lime dressing into a small mixing bowl. Whisk well to combine. Salad: 1. Once the chicken breast has cooled, cut into small cubes. Combine in a large bowl with the ingredients for the salad (cucumber, tomatoes, red onion, and avocado). 2. Drizzle the lime juice dressing over the top and toss well to combine. Serve the chicken salad immediately or keep a few hours in the refrigerator, enjoy! Serving Size = 3 ounces of chicken and 2 cups of veggies

5-Minute Sautéed Lemon Garlic Spinach 6 cups fresh spinach 2 teaspoons (60ml) olive oil 2 garlic cloves, minced... 1 tablespoon lemon juice 1/4 teaspoon chili flakes Sea salt and fresh cracked black pepper 1. To make this lemon garlic spinach recipe: Heat a skillet with a little olive oil. Add the minced garlic and cook until fragrant. 2. Add spinach and season with salt, pepper, red chili pepper flakes (if using), and lemon juice and sauté spinach for 2-3 minutes over medium-low, until wilted. Adjust seasoning if needed. Add a sprinkle of parmesan if you like (optional). 3. Serve the spinach immediately off the pan, or transfer to a serving plate. You can add an extra splash of lemon juice to the spinach before serving. Enjoy! Serving Size = 2 cups