Roasted Veggies With Easy Fried EggNotesDon't let the "fried" egg in this recipe confuse you. A tiny spray of canola oil (less than a teaspoon) is needed to cook an egg that is crisp on the outside and perfectly runny on the inside.

IngredientsFor the roasted veggies:1/2 large head cauliflower, cut into florets2 small heads broccoli, cut into florets1 1/2 tablespoons extra-virgin olive oil1/4 teaspoon garlic powder1/4 teaspoon salt1/4 teaspoon pepper1/2 teaspoon red pepper flakesJuice of 1/2 lemonFor the fried egg:Canola oil spray1 eggPinch of paprika, optionalDash of hot sauce, optionalDirections1. Preheat oven to 400F.2. In a large bowl, toss cauliflower and broccoli florets in extra-virgin olive oil. Then add the garlic powder, salt, pepper, and red pepper flakes, and mix well.3. Spread out your veggies on a baking sheet, and give all the florets a good squeeze of fresh lemon juice.4. Roast in the oven for 15 to 20 minutes, occasionally shaking the pan.5. Once your veggies have roasted for 10 to 12 minutes, heat a small nonstick skillet over medium-low heat, and give it a good spray of canola oil. Crack your egg in the skillet, and cook for about three minutes until the yolk is slightly set.6. Remove your veggies from the oven, and slide them into a shallow plate or bowl.7. Flip your egg, and cook for an additional 30 seconds to a minute. Keep the cook time shorter if you like a runny egg!8. Carefully slide your cooked egg on top of your veggies, sprinkle with paprika, and eat up.

Source: Calorie CountInformationCategoryBreakfast/BrunchYield1 servingNutritionCalories per serving349

Coconut Chia PuddingNotesThis recipe includes 1/4 cup of diced mango and pepita seeds, but feel free to top the pudding with your favorite fruit and nuts.

Ingredients1/4 cup chia seeds1 cup light or full-fat coconut milk, depending on preference1/2 tablespoon honeyDirections1. Mix chia seeds, coconut milk, and honey together in a small bowl or glass mason jar. Let it set in refrigerator overnight.2. Remove it from the fridge, and make sure your pudding looks thick and the chia seeds have gelled. Top with fresh fruit and nuts, and enjoy immediately.

Source: Calorie CounterInformationCategoryDessertsYield1 servingNutritionCalories per serving206

Vegan French Toast

Ingredients1 ripe banana1 cup unsweetened soy milk1/2 teaspoon cinnamon1/4 teaspoon vanilla7 slices of sourdough bread, cut in half to make 14 slices (I used a round loaf)Directions1. Mash the banana in a shallow bowl using a fork. Add the soy milk, cinnamon, and vanilla and mix well.2. Heat a pan on medium heat for five minutes.3. While the pan is warming up, slice the bread into seven slices, then slice those in half to make 14 pieces.4. Spray the pan with cooking spray. Dip one slice at a time in the banana-soy-milk mixture, flip to wet the other side, then place on the hot pan.5. Cook on each side for four minutes or until golden brown. Carefully use a spatula to flip the slice since it tends to stick a little. 6. Serve immediately with fruit, soy yogurt, or maple syrup.The nutritional info below is for one slice.

Source: Calorie CountInformationCategoryFrench Toast, Breakfast/BrunchYield14 slicesCook Time30 minutesNutritionCalories per serving110

Quinoa Egg Bake With Thyme and Garlic

Ingredients1 teaspoon butter or butter substitute1/2 cup uncooked quinoa8 eggs1 1/4 cup nonfat milk1 tablespoon garlic, chopped1 teaspoon thyme, chopped1/2 teaspoon salt1/2 teaspoon pepper2 cups packed baby spinach, roughly chopped1 cup finely shredded romano or parmesan cheeseDirections1. Preheat oven to 350F. Grease an 8-by-8-inch glass or metal baking dish with butter; set aside. 2. Put quinoa into a fine-mesh strainer and rinse under cold running water until water runs clear; drain well. 3. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish. 4. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes. 5. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more. 6. Set aside to let cool briefly, then slice and serve.

Source: Calorie Count

InformationCategoryBreakfast/Brunch, EggsYield6 servingsNutritionCalories per serving247

Wheat-Free PancakesNotesThese pancakes have almost no sugar, so serve with Greek yogurt, fresh fruit, or your favorite maple syrup if you'd like to sweeten them.

Ingredients3 cups almond meal1 tablespoon ground flaxseed1/2 teaspoon sea salt1/2 teaspoon baking soda3 large eggs3/4 cup unsweetened almond milk, light coconut milk, or milk2 tablespoons extra-light olive oil, walnut oil, coconut oil, or butter, meltedDirections1. In a medium bowl, combine the almond meal, flaxseed, salt, and baking soda.2. In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.3. Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.4. Lightly oil a skillet and heat over medium heat. Pour 1/4 cup batter onto the skillet. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.5. Serve with desired toppings.Makes 14 four-inch pancakes. The following nutritional information is for one pancake made with unsweetened almond milk and coconut oil.

Quinoa and Egg Scramble With Spinach

Ingredients1/2 tablespoon extra-virgin olive oil1 teaspoon garlic, minced2 eggs1 tablespoon low-fat milkPinch of saltPinch of pepper1 cup spinach1/4 cup cooked quinoa1 teaspoon grated Parmesan (optional)Directions1. Heat half tablespoon oil in a nonstick skillet on medium-low heat. Cook minced garlic in oil for about one minute.2. Meanwhile, whisk two eggs with low-fat milk, salt, and pepper. Set aside.3. Add spinach to skillet. Cook for about 30 seconds.4. Pour egg mixture into the skillet. Let it sit for about 10 seconds, then start beating the eggs quickly toward the center of the pan with a wooden spoon.5. When the eggs look nearly cooked, add cooked quinoa to skillet. Mix in well.6. Transfer to plate or bowl and garnish with sprinkle of Parmesan.Makes one serving.

Source: Calorie CountInformationCategoryBreakfast/BrunchYield2 servingsNutritionCalories per serving365

Cheddar Egg Muffins

IngredientsFor the sausage1 tablespoon olive oil1/2 medium yellow onion, finely chopped1 clove garlic, minced1/2 pound ground turkey1 teaspoon dried oregano, crumbled1 teaspoon fennel seeds1 teaspoon dried basil1/2 teaspoon ground black pepper1 teaspoon dried parsley1/2 teaspoon sea saltFor the muffins2 cups broccoli, finely chopped1 cup shredded cheddar cheese1/4 cup sun-dried tomatoes (soaked in oil), finely chopped1 teaspoon dried basil1/4 teaspoon dried oregano1/2 teaspoon onion powder1/2 teaspoon sea salt8 large eggs1 tablespoon chivesDirections1. Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.2. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.3. In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.4. Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.5. In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.6. In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.7. Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.

Source: Calorie CountInformationCategoryBreakfast/BrunchYield12 muffinsNutritionCalories per serving150

Vegan Gingerbread Pancakes

IngredientsVegan egg:1 tablespoon ground flaxseed2 1/2 tablespoons waterDry ingredients:1 cup whole-wheat flour1 serving vanilla plant-based protein powder1 teaspoon baking powder1/2 teaspoon baking soda1 teaspoon ground cinnamon1/2 teaspoon ground ginger1/4 teaspoon freshly grated nutmeg1/8 teaspoon ground clovesWet ingredients:1 teaspoon apple cider vinegar1 1/2 cups vanilla soy milk1 tablespoon canola oil1/2 teaspoon vanilla1 tablespoon real maple syrupDirections1. Make the vegan egg by stirring the flax meal and water in a small bowl. Set aside to thicken.2. Mix all the dry ingredients in a medium-sized bowl.3. In a separate bowl, mix the apple cider vinegar and soy milk together to create vegan buttermilk. Add and mix in the canola oil, vanilla, and maple syrup. Stir in the flax egg. 4. Add the wet ingredients to the bowl of dry, and whisk until just mixed avoid overmixing as this will result in a gummy consistency.5. Place a pan over medium heat and allow to warm up for about five minutes before cooking the pancakes. Spray a little cooking spray, and then pour about two tablespoons of batter onto the pan for each pancake (they'll be about four inches in diameter). The batter should sizzle when it hits the pan. 6. When you see bubbles start to form (after about two minutes), it's time to flip. Cook for another minute or so. 7. Place the cooked pancakes on a plate in an oven on warm until ready to serve.8. This recipe makes 12 pancakes. Store leftovers in an airtight container in the fridge.

Source: Calorie CountInformationCategoryPancakes/Waffles, Breakfast/BrunchYield4 servings (12 pancakes)Cook Time30 mins

Egg White Frittata

Ingredients2 tablespoons olive oil1 red pepper, chopped1 green pepper, chopped1/4 yellow onion, chopped1 teaspoon kosher salt1 teaspoon black pepper8 egg whites (either separated or in a carton)1/2 cup feta cheese, crumbled2 cups fresh spinachDirections1. Preheat the oven to 375F.2. In a heavy skillet, add olive oil and bring to medium-low heat.3. Saute onions and peppers until vegetables are tender, about 7 minutes.4. Sprinkle the mixture with salt and pepper.5. Pour egg whites into the skillet and cook for 3 minutes.6. Sprinkle the top with feta and spinach.7. Put skillet in oven and bake, uncovered, for 8 to 10 minutes. (If you use whole eggs instead of egg whites, bake at 400F.)8. Loosen the edges of the frittata with a rubber spatula, and then invert onto a plate.

Source: Calorie CountInformationCategoryBreakfast/BrunchYieldMakes 2 large servingsNutritionCalories per serving300

Wheat-Free PancakesNotesThese pancakes have almost no sugar, so serve with Greek yogurt, fresh fruit, or your favorite maple syrup if you'd like to sweeten them.

Ingredients3 cups almond meal1 tablespoon ground flaxseed1/2 teaspoon sea salt1/2 teaspoon baking soda3 large eggs3/4 cup unsweetened almond milk, light coconut milk, or milk2 tablespoons extra-light olive oil, walnut oil, coconut oil, or butter, meltedDirections1. In a medium bowl, combine the almond meal, flaxseed, salt, and baking soda.2. In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.3. Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.4. Lightly oil a skillet and heat over medium heat. Pour 1/4 cup batter onto the skillet. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.5. Serve with desired toppings.Makes 14 four-inch pancakes. The following nutritional information is for one pancake made with unsweetened almond milk and coconut oil.

Source: Calorie CountInformationCategoryPancakes/Waffles, Breakfast/Brunch

Baked Eggs in Avocado NotesThis recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

Ingredients2 ripe avocados4 fresh eggs1/8 teaspoon pepper1 tablespoon chopped chivesDirections1. Preheat the oven to 425 degrees.2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!

Source: Calorie CountInformationCategoryBreakfast/Brunch, EggsYieldMakes two servingsNutritionCalories per serving449 calories per seving

Tomato Frittatas

Ingredients4 ripe tomatoes2 pieces of bacon, cooked and diced4 eggs1 tablespoon ghee (clarified butter)Salt and pepper to tasteDirections1. Preheat the oven to 425F. Cut the tops of the tomatoes off. Using a paring knife, spoon, or fork, clean out the inside of each tomato think of it as creating a tomato ramekin.2. Evenly divide the diced bacon between the four tomatoes. Scramble four eggs separately and pour one by one into each tomato ramekin, right on top of the diced bacon.3. Divide the ghee evenly between the four uncooked eggs and top each egg in a tomato. Sprinkle salt and pepper over the tomatoes to taste.4. Place the tomatoes in a Pyrex baking dish and bake for 40 or 50 minutes until the eggs are cooked through. Enjoy hot.

Source: Calorie CountInformationCategoryBreakfast/BrunchYieldFour servingsNutritionCalories per serving164

Italian Baked Egg and VegetablesNotesYou will need four ramekins or single-serve baking dishes for this recipe.

Ingredients1 pound plum tomatoes, cut into 1-inch chunks1 red bell pepper, cut into 3/4-inch pieces1 zucchini, quartered lengthwise, cut crosswise into 3/4-inch chunks1 onion, halved lengthwise, sliced2 large garlic cloves, minced1/2 teaspoon dried basil (or 1/2 tablespoon fresh)1/2 teaspoon salt1/4 teaspoon black pepper4 large eggs1/4 cup grated fat-free parmesan cheese Directions1. Heat oven to 400F, and cover a shallow roasting pan with nonstick cooking spray. Put tomatoes, bell pepper, zucchini, onion, garlic, basil, salt, and pepper in pan and also spray with nonstick spray; toss to coat. Roast, stirring occasionally, until vegetables are browned and tender, about 30 minutes.2. Spray four 8- or 10-ounce ramekins or custard cups with nonstick spray. Divide roasted vegetables evenly among cups. Make a well in the center of the vegetables, and carefully break one egg into each cup. Sprinkle with parmesan cheese. Place cups on baking sheet, and bake until eggs are just set, 20 to 25 minutes.Source: Calorie CountInformationCategoryBreakfast/Brunch, EggsYield4 servingsCook Time1 hourNutritionCalories per serving149

Spinach Feta Wrap NotesThis is a great recipe to freeze and make in advance. The Spark Solution says, "To freeze, allow the wrap to cool, then store in a zip-lock bag or plastic wrap. To reheat, microwave on high for four minutes."

Ingredients1 7-inch whole-wheat tortilla1/4 cup sliced mushrooms1/4 teaspoon black pepper2 cups fresh spinach1 large egg, plus 1 egg white, lightly whisked2 tablespoons crumbled low-fat feta cheese1 tablespoon sun-dried tomatoes, choppedDirections1. Place the tortilla on a microwave-safe plate and heat on high for one minute.2. Coat a small skillet with cooking spray, then place it over medium heat. Saut the mushrooms and pepper for two minutes.3. Stir in the spinach and saut for another one to two minutes, or until wilted.4. Add the eggs and cook, stirring often until they are set, about two minutes.5. Place the egg scramble in the center of the tortilla, then top it with the crumbled feta and sun-dried tomatoes. To wrap, fold up one end, then both sides. Serve immediately or wrap in foil and take to go.

Source: Calorie CountInformationCategoryBreakfast/BrunchYieldMakes one wrapCook Time10 minutesNutritionCalories per serving252

French Toast With Ricotta

Ingredients1 1/3 cups egg whites1 1/3 cups skim milk2 teaspoons sucanat or stevia1/2 teaspoon salt8 slices whole-grain breadGround cinnamon1/2 cup reduced-fat ricotta cheese1/2 cup fresh berriesDirections1. Whisk together egg whites, milk, sugar substitute, and salt. Pour into a shallow dish.2. Dip 2 bread slices in the egg mixture, coating well. Remove bread from egg mixture; drain excess liquid.3. Cook bread in a lightly greased large nonstick skillet over medium heat, about 2 minutes on each side or until golden. Repeat with remaining bread and egg mixture.4. Sprinkle toast with cinnamon; top each serving with 2 tablespoons of ricotta cheese and berries. Serve immediately.

Source: Calorie CountInformationCategoryFrench Toast, Breakfast/BrunchYield4 servingsNutritionCalories per serving252

Apple Cinnamon Quinoa Breakfast Bake

Ingredients1 cup uncooked quinoa1 1/2 teaspoons cinnamon1/2 teaspoon nutmeg1/8 teaspoon ground cloves2 apples, peeled, diced1/4 cup raisins2 eggs2 cups vanilla soy milk (can substitute regular milk)1/4 cup maple syrup1/3 cup almonds, choppedDirections1. Preheat the oven to 350F. Lightly grease a 7-by-11-inch baking dish (an 8-by-8 works too).2. In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.3. Sprinkle the apple and raisins on top of the quinoa.4. In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.5. Pour the egg-and-milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.6. Bake for 1 hour or until the casserole is mostly set with only a small amount of liquid left.7. Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of Greek yogurt.

Source: Calorie CountInformationCategoryCasseroles, Breakfast/BrunchYield6 servingsCook Time1 hour, 20 minsNutritionCalories per serving269

Quinoa PancakesIngredients1 cup cooked quinoa3/4 cup all-purpose flour2 teaspoons baking powder1/2 teaspoon course salt1 large egg, plus 1 large egg white1 tablespoon unsalted butter, melted, plus more for skillet1/4 cup low-fat milk2 tablespoons pure maple syrup, plus more for servingFresh fruit or fruit preserves (optional) for serving Directions1. In a medium bowl, whisk together quinoa, flour, baking powder, and salt. In another medium bowl, whisk together egg, egg white, butter, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine.2. Lightly coat a large nonstick skillet or griddle with butter and heat over medium-high. Drop batter by heaping tablespoonfuls into skillet. Cook until bubbles appear on top, 2 minutes.3. Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more melted butter and remaining batter (reduce heat to medium if overbrowning). Serve with maple syrup and fresh fruit or preserves if desired.Makes about 12.InformationCategoryPancakes/Waffles, Breakfast/Brunch

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Source: Calorie Count

Banana Sweet Potato Pancakes With Honey Nut Yogurt

IngredientsPancakes:1 1/4 cups whole wheat flour2 teaspoons baking powder1/2 teaspoon salt1 tablespoon brown sugar1/2 cup mashed baked sweet potato1 egg1 1/4 cups skim milk or soy milk1/2 teaspoon cinnamon1 banana, dicedYogurt sauce:1 6-ounce container of plain nonfat Greek yogurt2 tablespoons skim milk1 tablespoon peanut butter (or almond butter)2 teaspoons honeyDirections1. In a medium bowl, mix together the flour, baking powder, salt, and brown sugar. Then add the sweet potato, egg, and milk, and mix until smooth. Add the cinnamon. Stir in the diced banana.2. Place a skillet over medium heat, and spray lightly with cooking spray.3. While the pan is heating up, make the yogurt sauce. Mix together the yogurt, milk, peanut butter, and honey in a small bowl. Set aside.4. Drop large spoonfuls of batter onto the pan, making pancakes that are about three-and-a-half inches in diameter. Cook until bubbly, about two minutes. Flip and continue cooking until golden brown. Makes about 12 pancakes.5. Place three pancakes on a plate, and pour one quarter of the yogurt sauce on top. Add some slices of banana or other fresh fruit, sprinkle on some chopped nuts, and enjoy!

Source: Calorie CountInformationCategoryPancakes/Waffles, Breakfast/BrunchYield12 pancakes; 4 servingsCook Time20 minutesNutritionCalories per serving307

Strawberry Protein Pancakes With Strawberry Cream Sauce

IngredientsFor pancakes:1 cup whole-wheat flour2 ounces vanilla protein powder (I used Garden of Life Raw)1 tablespoon baking powder1/4 teaspoon salt1 egg1 tablespoon maple syrup1 teaspoon vanilla extract1 cup vanilla soy milk (or almond milk)1 tablespoon canola oil8 fresh strawberries, pured (can use frozen)Cooking spray for panFor the sauce:8 fresh strawberries, pured (can use frozen)6 ounces nonfat vanilla Greek yogurtFor the topping:5 fresh strawberries, chopped4 squares of dark chocolate, choppedDirections1. In a bowl, mix the whole-wheat flour, protein powder, baking powder, salt, egg, maple syrup, and vanilla extract. 2. Stir in the soy milk, oil, and pured strawberries (to save time, pure 16 strawberries at once and use half for the batter and save half for the cream sauce).3. Place a skillet or griddle on medium heat. After spraying the pan, pour batter into a large plastic bag (or use a pastry bag with a tip if you have one). Slowly pipe out a heart shape onto the griddle and fill it in. It should be about three inches long from top to bottom.4. Once the pancakes begin to bubble, flip them, and cook for another minute or so on the other side until golden brown.5. To make the strawberry cream sauce, mix the pured strawberries and Greek yogurt in a small bowl.6. Serve three pancakes with a healthy drizzle of the creamy pink sauce, and sprinkle with some chopped strawberries and dark chocolate.

Source: Calorie CountInformationCategoryBreakfast/BrunchYield15 pancakes (5 servings)Cook Time20 minutesNutritionCalories per serving259

Pumpkin PancakesNotesI served with maple yogurt and toasted pecans, but feel free to top off as you wish. A drizzle of maple syrup with sliced bananas would be another delicious topping combination. Ingredients1 cup whole wheat flour1/4 cup ground chia seeds (or flax meal)1 tablespoon sugar2 teaspoons baking powder1/2 teaspoon cinnamon1/2 teaspoon ground ginger1/8 teaspoon nutmegPinch of ground cloves1 cup 2 percent milk6 tablespoons canned pumpkin pure2 tablespoons canola oil1 eggDirections1. In a large bowl whisk together all the dry ingredients.2. In a separate bowl, stir together milk, pumpkin puree, oil, and egg.3. Fold wet mixture into dry ingredients. 4. Oil a skillet over medium heat. Pour in 1/4 cup batter for each pancake.5. Cook pancakes about three minutes per side; serve with toasted pecans and maple yogurt.

Source: Calorie CountInformationCategoryBreakfast/BrunchCuisineNorth AmericanYieldMakes between eight and 10 pancakes.NutritionCalories per serving111 (per pancake)

Clear Skin Smoothie

Ingredients2 cups raw spinach1/4 avocado1/2 cup red grapes (fresh or frozen)1/2 cup frozen strawberries1 tablespoon almond butter1 teaspoon flaxmeal1 cup waterDirections1. Place all ingredients in a blender, and mix well.2. Enjoy immediately.

Source: Calorie CountInformationCategorySmoothies, DrinksYield1 servingCook Time5 minutesNutritionCalories per serving309

Eggplant PizzasNotesI kept things simple with grape tomatoes, red onion, and basil, but feel free to top off your eggplant pizzas with whatever toppings you wish. I will definitely be making these again with spinach and crumbled turkey sausage.

IngredientsCanola oil spray1 large eggplant, sliced into 1-inch rounds1/4 teaspoon sea salt1/2 cup low-sodium tomato sauce1 cup low-fat mozzarella shreds10 grape tomatoes, sliced1 tablespoon diced red onionFresh basil, to garnishRed pepper flakes, to garnishDirections1. Preheat the oven to 400F.2. Lightly spray two baking sheets with canola oil spray, lay out the sliced eggplant, and sprinkle with the sea salt. Bake for 20 minutes.3. Remove the eggplant trays from the oven, and construct your minipizzas. Spread out a heaping tablespoon of tomato sauce, follow with a sprinkle of mozzarella, then a few grape tomato slices, and a sprinkle of red onion on every eggplant round.4. Set the oven to broil, and place the trays back in for 1-2 minutes until the cheese is crisp and bubbling. Watch the oven closely to make sure they don't burn.5. Remove the trays from the oven, top with basil, red pepper flakes, or the garnishes of your choice, and enjoy warm.

Source: Calorie CountInformationCategoryMain DishesYieldMakes one serving (for dinner)NutritionCalories per serving225

Penne Alla "Not-ka"

Ingredients2 teaspoons olive oil3 cloves garlic, chopped1/2 cup chopped red onion3/4 teaspoon salt1 14-ounce can diced tomatoesPinch red pepper flakes2 tablespoons heavy cream6 tablespoons evaporated nonfat milk8 ounces whole wheat penne pasta1/4 cup grated parmesan cheese, plus extra for servingFresh basil chiffonadeFreshly ground black pepperDirections1. Bring a large pot of salted water to a boil for the penne.2. In a large saucepan, heat the two teaspoons oil with the garlic over low heat until the garlic begins to brown, about three minutes.3. Add the onion and 1/4 teaspoon salt, cover, and cook until the onion is softened, about two more minutes.4. Add the tomato, 1/2 teaspoon salt, and the red pepper flakes. Bring to a simmer, reduce the heat, and simmer very gently 10 minutes.5. Stir in the cream and evaporated milk and simmer one more minute.6. Meanwhile, after the sauce has cooked five minutes, add the penne to the boiling water and cook until just shy of al dente. Drain, reserving about 1/2 cup pasta water. 7. Add the drained penne to the saucepan and simmer until the penne is al dente, one to two minutes, adding a little of the pasta cooking water if the mixture is dry. Stir in 1/4 cup of the parmesan.8. To serve, divide pasta among four serving bowls. Top off with basil chiffonade and black pepper to taste.Serves four.Nutritional information per serving: calories 324, protein 13.7 grams, and fiber 7.1 grams.

Sweet Potato Black Bean Veggie BurgerNotesTo make this recipe gluten-free, use certified gluten-free oats and gluten-free hamburger buns. To veganize this recipe, substitute soy yogurt for Greek yogurt when making the cream sauce.

IngredientsFor the burgers:1 medium sweet potato1/2 cup dry millet1/2 cup rolled oats2 tablespoons fresh cilantro1 1/2 teaspoons garlic powder1 teaspoon cumin1/2 teaspoon salt1/2 teaspoon pepper15-ounce can black beans, rinsed and drained1 cup corn2 tablespoons olive oil8 whole wheat hamburger bunsFor the cream sauce:1 ripe avocado3 ounces nonfat plain Greek yogurt1 teaspoon fresh lime juice1/4 teaspoon salt1 Roma tomato, dicedDirections Preheat oven to 400F. Bake the sweet potato for 50-60 minutes or until soft. While the sweet potato is baking, cook the millet until soft, about 20-30 minutes. Once the sweet potato is baked and cooled, combine sweet potato, oats, one cup of black beans, cilantro, garlic powder, cumin, salt, pepper, and 1 tablespoon oil in a food processor. Mix until smooth. In a separate bowl, mix together the sweet potato mixture with the remaining beans, the corn, and millet. Heat the remaining tablespoon of oil in a large pan on medium heat. Place heaping spoonfuls of the mixture onto the hot pan, and use the back of the spoon to pat them flat and form four-inch-diameter patties. Brown both sides of each burger. While the patties are cooking, mash the avocado with a fork. Mix in the Greek yogurt, lime juice, and salt. Stir in the tomatoes, and set aside. Serve on a bun with a dollop of avocado cream sauce.

Source: Calorie CountInformationCategoryBBQ, Main DishesYield8 burgersCook Time1 hour 30 minutesNutritionCalories per serving367

Asian Chicken Edamame SaladNotesAccording to the author, this salad tastes best when it has chilled for at least 1 hour in the refrigerator or overnight.

IngredientsFor the dressing:1 teaspoon minced garlic1/4 cup reduced-sodium soy sauce2 tablespoons rice vinegar1 1/2 tablespoons honeyPinch of ground gingerFor the salad:1 cup cooked chicken breast, chopped or shredded1 cup shelled edamame beans, cooked according to package directions and cooled2 medium bell peppers, diced1 cup shredded carrots4 cups tricolor coleslaw mix1/2 cup chopped cilantro3 green onions, chopped, optional1/4 cup toasted almonds, optional1 tablespoon sesame seeds, optionalDirections1. Mix the garlic, soy sauce, rice vinegar, honey, and ginger in a small bowl to make the dressing.2. Place the chicken, edamame, bell peppers, carrots, and coleslaw mix in a large bowl. Toss to combine.3. Add the dressing to the salad, and combine until the salad is fully coated. Add the cilantro, and mix again.4. Sprinkle the green onions, toasted almonds, and sesame seeds on top, if desired.5. Serve immediately, or let it chill for the best taste possible.

Source: Calorie CountInformationCategoryMain DishesYieldMakes 4 servings.NutritionCalories per serving231

Healthier Spaghetti Carbonara

Ingredients2 cups fresh or frozen peas2 tablespoons extra-virgin olive oil2 ounces 1/4-inch-thick pancetta, diced into small cubes2 tablespoons finely chopped shallot8 ounces whole-wheat spaghetti1 cup low-fat milk, chill taken off3/4 cup freshly grated Parmesan cheese, plus additional for sprinklingFreshly ground pepperFresh mint leaves Directions1. To prepare the fresh peas, remove the peas from their pods and set aside. For frozen peas, run warm water over to separate; drain and set aside.2. In a cold, large, heavy skillet, pour the olive oil, and swirl to cover the bottom of the pan. Add the pancetta, and cook over medium heat until the pancetta is crisp. Remove the pancetta to a paper-towel-lined plate.3. Add the shallot to the pan, and saut until crispy. Remove from heat and set aside.4. Cook the pasta according to package directions. Three minutes before the pasta is ready, add the peas. Before you drain the pasta and peas, remove 3 cups of the pasta water and set aside.5. Drain the pasta, giving it one or two shakes, but don't shake all the water out. Pour the pasta into the pan with the pancetta and shallot. Over high heat, add 1/2 cup pasta water, 1/2 cup milk, and 1/2 cup Parmesan cheese. Mix gently but thoroughly. Add the remainder of the milk and Parmesan cheese, and mix thoroughly. This should thicken the sauce beautifully! If it looks too thick or gooey, add more pasta water, 1/4 cup at a time, to maintain a creamy consistency.6. Top with more grated Parmesan cheese and pepper, and garnish with two or three mint leaves per serving.Serves 4.Nutritional information (per serving): calories 376, fiber 7.3 g, protein 18.3 g.InformationCategoryMain Dishes, PastaCuisineItalian

Cheddar-Cauliflower Soup

Ingredients2 tablespoons extra-virgin olive oil2 large leeks, white and light green parts thinly sliced and rinsed4 cups chopped cauliflower florets (from 1 medium head)2 1/2 cups low-fat milk, divided2 cups water1 bay leaf1 teaspoon salt1/2 teaspoon white or black pepper3 tablespoons all-purpose flour1 1/2 cups shredded extra-sharp cheddar cheese1 tablespoon lemon juiceDirections1. Heat the oil in a large saucepan over medium heat. Add the leeks and stir until very soft, about five minutes.2. Add cauliflower, two cups milk, water, bay leaf, and salt and pepper. Bring to a boil over medium-high heat, stirring often.3. Reduce heat to a simmer, cover, and cook, stirring occasionally, until the cauliflower is soft, about eight minutes.4. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl.5. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about two minutes more.6. Remove from the heat. Stir in cheese and lemon juice.Serves six.

Source: Calorie CountInformationCategoryCream, Soups/Stews

Spaghetti With Spinach in a White Wine Garlic Sauce

Ingredients1 box thin spaghetti, uncooked3 tablespoons grapeseed oil, divided5 medium white or cremini mushrooms, thinly slicedSalt and pepper, to taste2 cups vegetable stock, divided1/2 cup finely chopped onion3 garlic cloves, minced8 ounces fresh baby spinach3 roma tomatoes, chopped into large pieces1/2 cup white wineParsley leaves, to garnishDirections1. In a large pot, boil water over high heat and cook the spaghetti according to the package directions. Drain and set aside.2. Heat a large saut pan over medium-high heat. Add one tablespoon of the oil and the mushrooms, and saut five to eight minutes until caramelized and golden. Add salt and pepper to taste, and cook one additional minute. Stir in two tablespoons of stock, and cook until stock is absorbed. Move the mushrooms to a small bowl.3. Add another tablespoon of the oil to the saut pan and the onion. Saut over medium heat for about 10 minutes, or until the onions are golden brown. Stir in garlic, and saut two minutes, stirring constantly. Spoon the onion and garlic mixture into a small bowl.4. Return the pan to the stove over medium-high heat, and add the remaining oil. Add the spinach, and saut until the spinach is wilted, about two minutes. Add two tablespoons of the stock, and cook until absorbed.5. Return the mushrooms, onion, and garlic. Then add the tomatoes to the pan with the spinach, and cook over medium-high heat.6. Add the white wine, and cook until reduced by two-thirds, stirring occasionally. Stir in the remaining stock, and cook for five minutes, until the sauce begins to reduce and thicken.7. Top the pasta with sauce, and toss to coat.

Source: Calorie CountInformationCategoryMain Dishes, PastaCuisineItalianYield6 servings

Protein Packed Tuna Salad PitasIngredients2 whole-wheat pitas1 can tuna canned in water without saltLemon juice from 2 wedges2 tsps olive oil1/2 small onion diced (purple or red onion adds color)1/2 cup diced red bell pepper1 tbsp chopped parsleySalt and pepperDirectionsOpen can of tuna, drain it, and place in a bowl.Stir in lemon juice and olive oil.Add bell pepper, onion, and parsley.Salt and pepper to taste.Pop into the pita and eat!InformationCategorySandwiches, Main Dishes

This recipe is based on a can of tuna, which usually yields about two pita sandwiches in my house. If you're only making one serving, you can save the rest for a snack. When grocery shopping, pick the canned tuna in water instead of oil. If you want to add some more color and pucker to the mix, throw in some diced black olives and capers. If you crave the creaminess of a typical tuna salad sandwich, check out our yogurt-alternative recipe! And, don't forget to add your recipes to our Healthy Recipe group.

Sweet Potato, Chickpea, and Quinoa Veggie BurgerIngredients1 small sweet potato, baked1/4 cup dry quinoa1/4 cup dry barley15-ounce can garbanzo beans, rinsed and drained2 tablespoons parsley1 teaspoon cayenne pepper (optional)1 1/2 teaspoon cumin1/2 teaspoon salt1/2 teaspoon pepper2 tablespoons whole wheat flour2 tablespoons olive oil1 1/2 fresh red peppersDirections1. Preheat oven to 400F. Bake the sweet potato for 45-60 minutes or until soft.2. While the sweet potato is baking, cook the quinoa and barley in separate pots until soft, about 30-60 minutes (barley takes a little longer).3. Remove the stem and seeds from the red peppers. Cut the whole pepper in quarters and the half a pepper in half, and roast all six pieces in the oven for about 15-20 minutes.4. Once the sweet potato is baked and cooled, combine garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt and pepper, flour, and one tablespoon oil in a food processor.5. Allow the grains to cool, and then in a separate bowl, mix the bean mixture with the quinoa and barley. 6. Heat the remaining tablespoon of oil in a large pan on medium heat. Place heaping spoonfuls of the mixture onto the hot pan, and use the back of the spoon to pat them flat and form four-inch diameter patties. Brown both sides of each burger. Serve on a bun with one piece of the roasted pepper, sliced into thirds.InformationCategoryBBQ, Main DishesYield6 servingsNutritionCalories per serving202