Chicken Marinade

Time: 40 minutes, plus marinading time

• 6 chicken thighs
• 1Tbsp fresh lemon juice
• 1Tbsp fresh lime juice
• 2 Tbsp olive oil
• 3-4 minced garlic cloves
• 1 tsp ground sage
• 1 tsp thyme
• 1/2 tsp sea salt
• 1 tsp pepper

Combine all ingredients in a glass bowl, except for the chicken. Mix well. Add the chicken and shake until all pieces are fully coated. Marinate 1-2 hours or overnight.

Preheat oven to 350 degrees. Bake for 30-35 minutes, or until chicken is cooked and no pink is showing.

Grilling these at a barbecue is another excellent option this time of year!

Zone info: 6 servings at 1.5 protein blocks, 7.5 fat blocks (11g prot, ~11g fat)


Creamy Pepper Soup

This one is a chilled summer soup, perfect to go with some grilled meat.

Time: 5 minutes

• 1 avocado
• 1 red or yellow bell pepper
• 2 cups chicken broth
• 1 Tbsp oregano
• 1/2 tsp chili powder
• 1/4 cup chopped cilantro
• pepper and sea salt to taste

Halve and dig out the flesh of the avocado, add to a blender. Seed, stem, and chop the pepper, then add to the blender along with all of the other ingredients except the cilantro. Blend into a puree. Pour into two serving bowls, top with the cilantro, fresh ground pepper, and sea salt.

Zone info: two servings at 1/2 carb block, 7.5 fat blocks (5g carb, 11.5g fat)


Chilled Orange Carrot Soup

Time: 50 minutes, plus chilling time

• 2 Tsp olive oil
• 1/2 tsp minced ginger
• 6 carrots, sliced thin
• 1/2 cup chopped leeks (bottom part only)
• 3 cups chicken broth
• 1 1/2 cups orange juice
• sea salt and fresh ground pepper
• orange slice (optional)

Heat the olive oil in a large saucepan. Saute the carrots, leeks, and ginger until the leeks are soft - about 4 minutes.

Add two cups chicken broth, cover and simmer for 30-40 minutes or until the carrots are soft.

Transfer the mixture to a blender, puree, then return to the saucepan. Stir in the orange juice and remaining broth until your soup reaches the desired consistency. Season with salt and pepper.

Chill the soup. Serve garnished with an orange wedge if you like.

Zone info: 6 servings at 1.5 carb block, fat negligible. (13g carb, 1g fat)


Peach and Pecan Scramble

This is a very unusual combination, but it is surprisingly delicious. It's almost like dessert at breakfast, and way better for you than stopping by the donut shop!

I've written this recipe as a one person snack or light breakfast; increase the quantities if you like.

Time: 5 minutes

• 1/2 peach, diced
• 2 Tbsp chopped pecans
• 1 tsp olive oil
• 2 eggs
• 1 Tbsp unsweetened applesauce
• 1/8 tsp cinnamon

Heat the olive oil in a small skillet over medium heat. Dice half of a ripe peach, and chop the pecans. Add the peaches and pecans to the skillet, stir fry for 2-3 minutes, or until the peaches soften a bit.

Meanwhile, crack the eggs into a bowl, add the applesauce and cinnamon, and beat well. Add to the skillet, mixing often. When the eggs have set, serve and enjoy.

Zone info: one serving at <1 carb block, 2 protein blocks, 12.5 fat blocks (6g carb, 14g prot, 22.5g fat)




Turnip and Sausage Hash

Time: 20 minutes

• 1 lb chicken sausage, chopped (no nitrates)
• 1 turnip, diced
• 1 medium orange, sectioned and diced
• 1 tsp olive oil
• 2 cloves crushed or diced garlic
• 1/2 tsp cinnamon
• 1/2 tsp paprika
• fresh ground pepper

Dice the turnip and place into a pot with 1 cup water. Bring to a boil, reduce heat to simmer for 10 minutes. Pour off the water.

In a large skillet, add the olive oil and bring to medium heat. Add all of the ingredients. Saute, tossing often, for around 10 minutes.

Zone info: this will vary a little depending on the sausages you choose. My version came out as 2 servings at 1.5 carb blocks, 5.5 protein blocks, 7 fat blocks (13g carb, 40g prot, 10.5g fat)