From our partner over at 4 Hour Body Recipes the following recipes and tips will make you healthier from the inside starting with the first bite.  Many of these recipes are courtesy of Mark’s Daily Apple which is a great site for Slow Carb recipes

Click Here For >> Breakfast – Lunch – Dinner

Cauliflower and Kale Salad

“This is one of my favorite salad recipes, combining the zing of fresh lemon juice and garlic with the crunchy texture of raw cauliflower and kale.” —Jaden Hair, www.steamykitchen.com

INGREDIENTS:

• 3 large kale leaves
• 1⁄2 head cauliflower
• 1 cup cherry tomatoes, halved
• 1 stalk, green onion, finely chopped
• 1 sprig fresh parsley, minced
• 2 Tbsp freshly squeezed lemon juice
• 1 garlic clove, finely minced
• 1⁄2 tsp kosher/sea salt (1⁄4 tsp table salt)
• Freshly ground black pepper
• 2 Tbsp extra virgin olive oil

DIRECTIONS:

1. Tear the soft leaf of the kale away from the center stalk that runs throughout the length of the kale. Discard the tough stalk. Using a chef’s knife, finely chop the kale leaves. Rock back and forth with your knife over the leaves, like you are mincing. Add to a large bowl, along with the cherry tomatoes, green onion, and parsley.
2. Grate the cauliflower using the large holes of a box grater. Add to the bowl and mix. 3. In a small bowl, whisk together the lemon juice, garlic, salt, pepper and the olive oil. Pour dressing into the bigger bowl and toss gently. Taste and season with additional salt if needed.

Active Cooking Time	15 min
Total Time	15 min
Servings	4-6

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Creamy Chicken Tortilla Soup

“I make a batch of this every week. Just ladle out a portion for lunch or a snack. This keeps me from foraging through the pantry when I come home really hungry.” —Judy Hoehn

INGREDIENTS:

• 2 cans of chicken broth
• 1 can of refried beans
• 2 cans of Rotel tomatoes
• 1⁄2 can of black beans
• 1 can of Mexican or southwest corn (drained) (optional)
• 1 rotisserie chicken chopped up, skin removed

DIRECTIONS:

Whisk chicken broth with refried beans. Add rest of ingredients and stir together. Heat thoroughly on stove, or heat a serving in the microwave.

Active Cooking Time	10 min
Total Time	10 min
Servings	6-8

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Curried Salmon Salad

For busy college students like Amy McMillin, easy-to-prepare meals that make the most out of a limited food budget are a necessity. “I like to make salads with fewer ingredients using unique combinations,” Amy told us. — Submission from Amy McMillin – Recipe courtesy of Mark’s Daily Apple

INGREDIENTS:

• 1 4–6 oz salmon fillet (for anyone on a tight budget, consider using canned salmon instead)
• 1⁄2 tsp coriander
• 1⁄2 tsp cumin
• 1⁄4 tsp garam masala
• 1⁄2-1 Tbsp coconut oil (for cooking fresh
• salmon)
• 2 cups romaine lettuce, shredded
• 1⁄2 avocado, cut into chunks
• 2 Tbsp sliced or slivered almonds
• 2–3 Tbsp chopped green onions

COCONUT MILK DRESSING:

• 2–3 Tbsp coconut milk (or more, depending on how much dressing you like in your salad
• 1⁄2 tsp turmeric
• 1⁄4 tsp cinnamon Dash of cayenne pepper
• Optional: 1⁄2 tsp of coconut flour to thicken dressing

DIRECTIONS:

1. Season salmon with coriander, cumin and garam masala then pan-fry the fillet in coconut oil.
2. Flake salmon into small pieces and mix with other ingredients.

TO MAKE DRESSING:

1. Whisk dressing ingredients together and drizzle over salad.

Active Cooking Time	10-20 min
Total Time	20 min
Servings	1

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Italian Sausage Meatballs with Fresh Herbs

“Mmm” is likely to be the first thing out of your mouth when you take a bite, thanks to a flavorful combination of ground beef (or bison) and sweet Italian sausage. You can also do what Shalon does and keep your freezer well-stocked; whenever hunger hits, defrost a few for a convenient protein-packed snack. — Submission from Shalon Recipe courtesy of Mark’s Daily Apple

INGREDIENTS:

• 1 lb ground beef (or bison)
• 1 lb sweet Italian sausage
• 2 cloves garlic, minced
• 1 sprig fresh rosemary, minced
• 3 sprigs fresh thyme, minced
• 1 long sprig fresh oregano, minced
• 1⁄4 cup roughly chopped flat leaf parsley
• 1⁄2 small yellow onion, roughly chopped
• 1⁄2 cup almond meal
• 2 eggs, whisked
• 1 tsp red pepper flakes Black pepper
• 1⁄4 cup cream (optional)
• 1⁄2 cup finely shredded parmesan
• (optional) 1⁄4 cup bacon fat

DIRECTIONS:

1. Remove the Italian sausage from its casing. Mix all of the ingredients, except bacon fat, together until well combined. With lightly oiled hands, roll the meatballs into the desired size.
2. To cook, heat bacon fat in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5–7 minutes, until bottom is browned.
3. Turn meatballs to opposite side and fry until that side is nicely browned, another 5–7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.

Active Cooking Time	10-15 min
Total Time	20-30 min
Servings	20 large or 30 medium meatballs

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Lamb’s Lettuce and Spinach Salad

Lamb’s Lettuce (or mâche, or field greens, or Rapunzel…) is unique not only for its delicate rosette shape, but also for its buttery texture. It’s usually served in salads, but can also be thrown into soup or wilted slightly in a quick sauté with oil. — Submission from Richard Freund Recipe courtesy of Mark’s Daily Apple

INGREDIENTS:

• 1–2 cups Lamb’s Lettuce
• 1–2 cups raw spinach
• 1⁄2–1 cup grated red cabbage
• 1⁄2 lb wild salmon fillet
• Olive oil

DIRECTIONS:

1. Although the salmon can be cooked any way you like, poaching is a quick and easy method. Preheat the oven to 350°F. Place the salmon in a baking pan with just enough water to cover the bottom of the pan. Cover with foil and bake until done, approx. 10 minutes for a 1⁄2 lb fillet.
2. Mix together the greens, top with salmon, and drizzle olive oil on top.

Active Cooking Time	5-10 min
Total Time	15-20 min
Servings	1

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Thai-Inspired Salad of Awesome

Tara’s Thai-inspired dressing has all those delicious salty, sour, spicy flavors inherent in Thai cuisine. A key ingredient is fish sauce, and while that might not sound appealing, fish sauce is one of those secret ingredients that heightens flavor in a good way. We topped the salad with chopped, grilled chicken breast for protein, although thin slices of steak (or maybe shrimp) would be delicious, too. And, as Tara says, “some grated coconut on top of the salad would not be amiss.” — Submission from Tara Gravenstine – Recipe courtesy of Mark’s Daily Apple

INGREDIENTS:

• 1 bunch spinach, roughly chopped
• 2 cups loosely packed fresh mung bean
• sprouts (optional)
• 1 cup snow peas, julienned (i.e. cut into matchsticks)
• 1 small can bamboo shoots (or waterchestnuts), julienned
• 1 red bell pepper, julienned
• 1 bunch scallions, julienned or chopped
• 1⁄2 cup chopped cilantro
• 1⁄2 cup chopped basil
• 1/3 cup chopped mint
• 1 avocado, diced
• 2 medium tomatoes, diced

THAI-INSPIRED DRESSING:

• Juice and zest of 2 limes
• 1⁄2 cup olive oil
• 2 tsp fish sauce
• 1 tsp soy or tamari sauce
• 2 tsp finely minced garlic
• 2 tsp ginger juice* (or grated ginger root)

DIRECTIONS:

1. Chop, julienne, and mix ingredients together.
2. Drizzle with Thai-inspired dressing.

TO MAKE DRESSING:

1. Combine all ingredients in a bowl and mix.
2. *Ginger juice can be made by chopping up ginger and squishing it in a mortar and pestle, or in a bowl with a spoon.

Active Cooking Time	10-15 min
Total Time	20 min
Servings	4-6