Ingredients:
Romaine lettuce
Carrot sticks
Olive Oil
Red Wine Vinegar
Salt & pepper

Optional:
Additional Fresh veggies
Sunflower seeds
Ground flax seed

1. Remove leaves from the head of lettuce and wash in a sink full of water
2. Remove leaves and spin dry with a salad spinner, or dry on cloth or paper towels.
3. Tear or cut into bite size pieces and place in bowl.
4.  To make dressing for a single serving, place 1 tsp. of vinegar on the salad followed by 3 tsps. of olive oil. I use red wine vinegar but experiment with other vinegars until you find your favorite. When making a larger salad for several people, just use the same ratio in larger amounts.
5. Add salt and pepper.
6. Toss the salad.

Additional Information
• You may make your salad first or work on it while your chicken is sautéing but be sure to keep an eye on the chicken or set a timer
• Never buy iceberg lettuce. It has minimal nutritional value. Romaine, Red or green leaf lettuce provide much more nutritional options.
• This dressing is so easy, cheap and you know what you are eating. With bottled salad dressing you are consuming lots of sugar and unhealthy oils.
• I think a salad spinner is worth the investment.
• You can easily cut up extra salad and save it in a large Ziploc bag with the air removed for up to a week. This has been a big time saver for me and I eat lots more raw veggies because most of the work is already done each day when I begin my meal.

Ingredients
4 deboned chicken breasts
Salt and pepper
1 tablespoon coconut oil (can use olive oil or butter)
Garnish:
Chopped parsley

Optional
1 white or yellow onion
Mushrooms
Butter
Cheese

1. Wash the breasts under running water and pat dry with paper towels.
2. Set them on a plate, skin side up.
3. Sprinkle generously with salt and pepper.
4. Heat a medium-sized skillet  to the highest heat. Add the oil (or butter) and let it get hot. Make sure the oil coats the entire bottom of the pan.
5. Place the chicken breasts into the skillet, skin side down. 
6. Once you hear the chicken breasts cooking loud and fast, lower the heat to medium-high
7. Sauté about 5 to 6 minutes, or until you see the meat whitening from the bottom halfway up the sides. 
8. Turn with tongs and sauté the second side 4 to 5 minutes.
9. Remove the chicken breasts with tongs and arrange on a CLEAN serving plate/platter
10. Sprinkle with parsley and serve.

Optional

1. Sauté onions and mushrooms in 1 TBL. butter
2. Spread on chicken
3. Top with grated Mozarella cheese. Cover and cook over medium heat for 1 minute or until cheese is melted slightly

• Chicken with bones take  longer to cook. Splurge and buy the deboned for this recipe. (Skinless with cost more)
• It is healthier to remove the skin. You may do this before or after you cook the chicken.
• You should always use butter and NOT margarine.
• I recommend stainless steel or enameled cast iron skillets over non-stick skillets due to the poisons that are released when Teflon is heated to a high heat. Do some research and decide what you prefer using as your cookware.

Ingredients
1 handful fresh green beans  for each person 
Salt 

Optional
Butter
Bragg's Liquid Aminos

1.  Wash beans in a sink full of water.
2. Snap the tops off the beans. 
3. Fill a medium sauce pan with 1 inch of water
4. Cover and bring the water to a boil. When the water boils, add 1 tsp. salt.
5. You can cook the beans directly in the water but I prefer using a steamer basket.
6. Boil the beans, uncovered, for about 2 minutes.
7. They will still be bright green and snappy and full of vitamins

Optional

1. You may like adding a small amount of butter.
2. 1 tsp Bragg's Liquid Aminos

• If you prefer a smaller length, snap the beans in half after removing the ends.
• If 2 minutes does not seem long enough, experiment with the amount of time you cook the beans. Remember, the longer you cook them, the more nutrients you lose into the water.
• If you are not familiar with Bragg's Liquid Aminos, you will be able to find it in a health food store. Some call it a heathy soy sauce alternative. I use using it to flavor MANY things. It is also often used as a salt substitute.