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Fresh Salad

MTHFR Menu and Recipes


Breakfast: Rainbow Be Delicious Parfait

3⁄4 cup 2% plain Greek yogurt

1⁄4 cup frozen blueberries

1⁄4 cup raspberries

3 mint leaves, chopped

1⁄4 cup organic cereal (GF)

Lunch: Pepitas Kale Soup

1/2 cup raw pepitas

2-1/2 cups water

3 cups kale, chopped

1/4 cup apple juice

3 tbsp. lemon juice

1 tbsp. fresh ginger, minced

1 tsp. hot pepper, diced

1/2 cup avocado, mashed

1/8 tsp. ground black pepper

1-1/2 tsp. aalt

1 tbsp. cilantro, minced

A pinch of cayenne pepper

1/4 cup red bell pepper, minced

Soak pepitas in water for a few minutes, Drain and rise. Place inside the blender together with all the ingredients except for the cilantro and bell pepper. Blend until it becomes creamy. Place all in a separate bowl. Add cilantro then stir well. Top red bell peppers upon serving.

Dinner: Baked Chicken Breasts

For the chicken breast:

4 chicken breasts, boneless and skinless

1 tbsp. Olive oil

4 cups lukewarm water

For the chicken seasoning blend:

1/2 tsp. paprika, sweet or smoked

1/4 tsp. salt

1/4 tsp. fresh ground pepper

1/2 tsp. garlic powder

1/8 tsp. pepper

1/2 tsp. onion powder

1/2 tsp. dried thyme

1/2 tsp. dried rosemary

1/4 tsp. parsley, dried or fresh, chopped, for garnish

Preheat the oven to 425 degrees F. Combine lukewarm water and salt in a large bowl. Add the chicken breasts. Leave for 20 to 30 minutes. In a separate container, combine the dry ingredients of the seasoning blend with a fork. Pour out the salt water. Rinse each chicken breast under cold water. Dry. Place the chicken in a baking dish and rub olive oil all over. Evenly apply seasoning blend over the chicken on all sides. Place in the oven to cook for 22 to 25 minutes. Check if the internal temperature reaches 165 degrees F. Make sure to keep an eye on the breasts, as each piece may cook faster than the rest. Broil the chicken until the top parts are golden. If you want a browned and crispier top, set the oven to broil on high for the final 4 minutes. Transfer to a serving plate to rest for 10 minutes before cutting. Garnish with parsley upon serving.

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