Recipes

Recipes At The Diet Solution Program-Isabel De Los Rios

Ingredients
1 can chick peas
1 1/2 lbs uncooked sweet potato diced
1 can diced tomatoes (low sodium or no salt added)
1 (6 oz.) can tomato paste
1 1/2 cups water
1 cup carrots, sliced
Spice paste (recipe below)
Spice Paste Ingredients
4 cloves garlic
1 tsp Celtic Sea Salt
2 tsp sweet parprika
1 tsp cumin
1 tsp cracked black pepper
1/2 tsp ground ginger
1/2 tsp ground allspice
1 tbsp extra virgin olive oil
Spice Paste Directions
Blend all spice paste ingredients in a blender or mini food processor until a thick paste forms.
Add water one teaspoon at a time if necessary.
Directions
Combine all ingredients in a large skillet and simmer until vegetables are tender.
Serve with brown rice or quinoa. Delicious!
*Looking for something different? Add 2-3 tablespoons of raw peanut butter.

Baked Buffalo Wings

This bar favorite is usually deep fried in batter and loaded with blue cheese dressing. Give this alternative a try for a healthier spin! Ingredients
1 lb chicken wings (preferably without skin)
1 tablespoon cayenne pepper
1 teaspoon crushed red pepper flakes
1 tablespoon Celtic Sea Salt
1/2 cup hot sauce
1 tablespoon butter
Directions
1. Fill a large pot half way with water and then add the first 4 ingredients.
2. Bring water mixture and wings to a boil and then boil for 15 minutes.
3. Transfer wings to an oven safe container coated with butter.
4. Bake wings on “Broil” for 15 minutes on each side. (For crispier wings, cook longer on each side, maybe 20 minutes per side).
5. While waiting for wings, combine the hot sauce and butter in a small pot and cook over low flame until melted.
6. When wings are done, shake ‘em up with the sauce and enjoy!

Hot Quinoa Breakfast Cereal

Ingredients
1 cup quinoa
2 cups water
1/2 cup apples, thinly sliced
1/2 cup chopped walnuts or almonds
1/2 tsp cinnamon
Coconut milk
Stevia or honey to sweeten if desired
Directions
In a medium-sized bowl, soak the quinoa in cold water for 5 minutes.
Drain and rinse under cold running water.
In a medium saucepan, combine the soaked quinoa and water and bring to a boil.
Reduce the heat and simmer, covered, for 5 minutes.
Add apples, nuts and cinnamon.
Simmer until water is absorbed.
Serve with milk (just a little over the cereal) and sweeten to taste with stevia or honey.
*For me, this would be 3 servings and I would count it as my carb option and add some more protein to this breakfast meal…maybe more nuts or 1 egg.