These are List 3 -plus need to make sure the spices being used are ok for you, if not, adjust down-all of these spices are not ok for beginning list 3, i.e., chilli powder.

Meatloaf Minis
Ingredients:
1 small onion
2 medium size tomatoes
1 pound raw ground turkey or grass fed beef
1 cup organic dry broccoli cole slaw (if can't tolerate carrots remove from mixture)
1 cup organic pre-washed spinach
1 egg
1/2 cup either organic quinoa flakes or organic brown rice grits hot cereal
2 tsp garlic powder
1 tsp salt

Directions: 
Preheat oven to 350 degrees and oil or place baking cups in 9 of the 12 cup muffin pan

Roughly cut 1 tomato place in food processor until finally chopped and set aside.

Roughly cut the onion, 1 tomato and place in food processor with the broccoli cole slaw and spinach. Blend until finally chopped. In a large bowl place the pound of meat, 1 egg, vegetable mixture, salt, garlic powder and rice grits or quinoa flakes. Mix together with hands until thoroughly mixed.

Evenly distribute mixture into the muffin pan and top each with the tomato that was set aside.

Bake in the oven for 30-35 minutes, until firm and lightly browned. Let stand for 5 minutes before serving. Enjoy!

Black Beans, Rice, and Chicken with Apple Salsa
Ingredients:
1 cup chopped peeled Granny Smith Apples
1/2 cup chopped cilantro
1/3 cup finely chopped red onion, divided
1 tsp fresh lime juice
1/3 cup finely chopped green pepper
2 tbsp olive oil
3 cloves garlic, minced
1 1/2 tsp chili powder
1 tsp ground coriander
3-4 tsp cumin seeds
3 cup chicken broth
2- 15 oz cans black beans rinsed
salt and pepper to taste
4 cups cooked rice
2-3 lbs cooked shredded chicken
4-6 lime wedges

Directions:
Salsa: combine apple, 1/4 cup cilantro, 2 tbsp onion and 1 tsp lime juice- toss to coat and set aside

Combine remaining onion, pepper, and oil in large skillet, cook over medium heat, stirring often, until completely softened (6-7 min). Add garlic, chili powder, ground coriander, and cumin seeds, stir constantly for 2 min. Stir in broth and beans; bring to a boil. Reduce heat to medium; simmer briskly, mashing some of the beans with the back of a spoon and stir often until sauce is thickened (8-10 min). Season with salt and pepper, and lime juice if desired.

Divide rice and beans among plates, top with chicken and apple salsa. Garnish with remaining cilantro and lime wedges.