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WHAT YOU NEED: • 1 pound ground turkey (99% lean, 1% fat) • ½ tsp. paprika • 1 tsp. garlic powder • ½ tsp. ground black pepper • Pinch of salt • Red pepper flakes, optional HOW TO MAKE: 1. Combine meat with seasonings in large mixing bowl. 2. Mix with clean hands until all seasonings are evenly distributed. 3. Use mixture to form 4 patties (average size ¼ pound). 4. Heat skillet to medium-high heat. 5. Cook patties, flipping occasionally until an internal temperature of 165º is reached. 6. Serve on whole grain bread of choice.


WHAT YOU NEED: • 1¼ pound skinless chicken wings • 1 tbsp. olive oil (use sparingly) For the sauce: • 1 cup BBQ sauce of choice • ¼ cup honey • 2 tbsp. ketchup or hot sauce • ½ tsp. salt • 1 tsp. garlic powder • 1 tsp. paprika • ½ tsp. black pepper HOW TO MAKE: 1. Preheat oven to 375º. 2. Coat wings with oil and bake in preheated oven until an internal temperature of 165º is reached. 3. While wings are cooking, mix sauce ingredients in a sauce pan, until boiling. 4. Reduce heat to a simmer and let sauce thicken. 5. Once wings have been removed from oven, let cool and coat with sauce as desired.


WHAT YOU NEED: • 4 medium-sized avocados • ½ large onion, diced • 1 Roma tomato, diced • 1 jalapeño, diced • Juice of one lime • 1 tsp. garlic powder • ½ tsp. salt • ½ tsp. ground black pepper HOW TO MAKE: 1. Slice avocado in half and scoop out contents of each side; repeat for all avocados. 2. Mash avocados in large mixing bowl using the back side of a fork. 3. Combine the remaining ingredients and adjust seasoning to taste. 4. Serve with veggies.


WHAT YOU NEED: • 8, 3 oz. pieces of snapper • 1 tbsp. ground cumin • 1 tbsp. chili powder • 1 tsp. of the following: paprika, onion powder, salt • 1 tbsp. olive oil • 8 whole-grain tortillas • 1 jalapeño, thinly sliced • ½ cup cotija cheese • ½ cup cilantro leaves • 1 avocado, sliced • ½ cup pickled carrots • 2 limes, quartered HOW TO MAKE: 1. Mix dry ingredients in a small bowl and season snapper well with spice mix. 2. Heat a cast iron skillet on high and warm the tortillas on both sides, until lightly browned (about 4 minutes per tortilla). 3. Heat oil in cast iron skillet and cook fish for about 3–4 minutes on both sides depending on thickness . 4. Top each tortilla with a piece of fish, and remaining ingredients. 5. Serve with lime wedge.


WHAT YOU NEED: • 1 pound potatoes, diced and boiled • 1 large carrot, diced • 2 celery ribs, diced • 2 tbsp. fresh dill, minced (or ½ tbsp. dried) • 1 large yellow onion, diced • 1 tsp. ground black pepper • ¼ cup low-calorie mayonnaise • 1 tbsp. Dijon mustard • 2 tbsp. red wine vinegar HOW TO MAKE: 1. Prepare potatoes as described and mash once tender in large mixing bowl. 2. Combine veggies and all other ingredients into potato mixture until well incorporated. 3. Chill and serve cold.


BEEF Basil, bay leaf, caraway, curry, dill, dry mustard, garlic, grape jelly, green pepper, mace, marjoram, mushrooms (fresh), nutmeg, onion or onion powder, parsley, pepper, rosemary, sage

CHICKEN Basil, cloves, cranberries, mace, mushrooms (fresh), nutmeg, oregano, paprika, parsley, pineapple, sa­ron, sage, savory, tarragon, thyme, tomato, turmeric

PORK Applesauce, basil, caraway, chives, cloves, garlic or garlic powder, onion or onion powder, rosemary, thyme FISH Basil, bay leaves, chervil, curry, dill, dry mustard, green pepper, lemon juice, marjoram, mushrooms (fresh), paprika, pepper, tarragon, tomato, turmeric

 LAMB Cloves, curry, dill, garlic or garlic powder, mace, mint, mint jelly, onion, oregano, parsley, pineapple, rosemary, tarragon, thyme

EGG Chervil, curry, dill, dry mustard, garlic or garlic powder, green pepper, jelly, mushrooms (fresh), nutmeg, onion powder, paprika, parsley, rosemary, tarragon, tomato

VEAL Apricots, basil, bay leaves, currant jelly, curry, ginger, marjoram, mushrooms (fresh), oregano, paprika

VEGGIES Basil, dill, garlic or garlic powder, ginger, lemon juice, mace, marjoram, nutmeg, onion or onion powder, tarragon, tomato, sugar or sugar substitute, salt-free salad dressing, vinegar

DESSERTS Allspice, anise, cinnamon, cloves, ginger, mace, nutmeg, vanilla extract, other extracts

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