vegetable omelet 3 eggs, well beaten 3 tbsp. red bell pepper, chopped 2 tbsp. green bell pepper,...

Vegetable Omelet

3 eggs, well beaten 3 Tbsp. red bell pepper, chopped 2 Tbsp. green bell pepper,

chopped 2 Tbsp. tomato, seeded, chopped

2 Tbsp. zucchini, chopped 2 Tbsp. mushrooms, chopped Salt, to taste Ground black pepper, to taste

1. Heat a large skillet coated with olive oil cooking spray over medium heat.

2. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set.

3. When nearly cooked, top half of the omelet with the bell peppers, tomato, zucchini, mushrooms, salt, and black pepper.

4. Carefully fold the remaining half over the filling, and cook for 2 minutes, or until cooked through.

Prep time: 10 minutes Makes 1 Serving

Breakfast

Greek Yogurt with Berries

1 cup plain Greek yogurt Stevia, honey, or coconut sugar to

taste ½ tsp. vanilla extract Fresh or defrosted berries such as

strawberries, raspberries, blueberries, or blackberries

1. Add sweetener to desired sweetness.

2. Add vanilla extract.3. Add berries, mix and enjoy.

Prep Time: 5 minutes Makes 1 serving

Snack

Main Course Salad

One head of romaine lettuce, shredded

One cucumber, peeled and sliced 1 bell pepper, chopped 2 stalks celery, chopped 1 large carrot, peeled and grated 1 pint grape tomatoes Favorite lean protein (grilled

chicken, canned tuna, hard-boiled egg, baked tofu)

Optional add ins: Avocado, peeled and chopped Kalamata olives Feta cheese Sunflower or pumpkin seeds

1. Prepare salad

2. Place lean protein on salad

3. Add any optional ingredients

4. Add Balsamic Vinaigrette(see recipe)

Prep Time: 15 minutes Makes 4-5 Servings

Lunch/Dinner

Balsamic Vinaigrette

¼ cup olive oil (or 2 Tbsp. olive oil and 2 Tbsp. flaxseed oil

2 Tbsp. balsamic vinegar 1 Tbsp. water 1 tsp. Dijon mustard (optional) Herbs of choice like minced garlic,

oregano, basil ¼ tsp. salt 1/8 tsp. ground pepper

1. Mix all ingredients in a shaker jar.

You can increase recipe for more servings.


Lunch/Dinner

Apple Nut Butter Sandwich

1 large apple, sliced into rounds 1-2 Tbsp. nut or seed butter

(peanut, almond, sunflower, cashew)

1 Tbsp. rolled oats 1 Tbsp. chopped walnuts 1 Tbsp. mini dark chocolate chips

1. Spread the nut butter on the apple rounds

2. Sprinkle the oats, walnuts, and mini chocolate chips on top of the nut butter.

3. Place another apple round on top or eat as an open face sandwich.

Prep Time: 5 minutes Makes 1 Serving

Snack

Grilled Salmon

2 Tbsp. lime juice, separated 1 Tbsp. honey 1 tsp. dried cilantro 2 salmon filets Salt

1. Whisk the lime juice with the honey, dried cilantro and a pinch of salt to make the marinade.

2. Pour the marinade over the salmon and let marinade for several minutes.

3. Heat the grill and cook the salmon till cooked through about 2-3 minutes per side depending on thickness.

Prep Time: 5 minutes Marinade time: 10 minutes Cook time 10-15 minutes

Makes 2 Servings

Dinner

Sweet Potato Fries

2 large sweet potatoes 1 Tbsp. olive oil 1 tsp. unrefined sea salt 1/2 tsp. ground pepper

1. Peel the skin from the sweet potatoes, and cut them in half, lengthwise. Lay each half flat, and then cut the sweet potatoes into fries, about 1/4-inch thick.

2. In a large bowl, combine the sweet potatoes with the oil, salt, and pepper. Mix well, until well coated.

3. Lightly grease a baking sheet, and roast the sweet potato fries at 400 degrees for thirty minutes, turning the wedges over after 15 minutes

Prep Time: 5 minutes Cook time: 30 minutes

Makes 4 Servings

Dinner

Berry Protein Pancakes

3 eggs, 2 whites, 1 whole egg ¼ cup Greek yogurt or cottage

cheese ½ cup rolled oats ½ tsp. vanilla extract ½ tsp. unrefined sea salt ½ tsp. ground cinnamon 2 tsp. maple syrup ½ cup frozen berries

1. Blend all the ingredients in a blender cup

2. Heat a small skillet and place enough pancake batter to fill the bottom of the pan. Cook till slightly brown on one side and then flip.

3. Add maple syrup and frozen berries to a small saucepan. Heat on low till berries are warm.

4. Pour berry syrup over pancakes Prep Time: 5 minutes Cook time:

10 minutes Makes 1 Serving

Breakfast

Fruit Smoothie

½ cup fruit juice or water 3 Tbsp. of Greek yogurt ¼ avocado ½ cup frozen berries or other fruit

such as peach, mango, banana

1. Add all the ingredients to a blender cup.

2. Blend till smooth.


Snack

Crispy Burritos

1 ½ cup cooked brown rice 1 cup salsa 1/3 cup chopped cilantro 1 ripe avocado, chopped 1 Tbsp. lime juice 6 whole or sprouted grain

tortillas 1 cup shredded pepper jack

cheese 1 can black beans, drained and

rinsed

1. Mix brown rice, salsa, and cilantro in a medium-sized bowl; set aside.2. In a small bowl gently stir together avocado pieces with lime juice, set aside.3. Place tortillas flat and add 1/3 cup rice, ¼ cup beans, 2 Tbsp. cheese, avocado pieces. 4. Fold up like an envelope. Repeat with remaining tortillas.5. Coat top and bottom of burritos with spray oil. Place on heated skillet seam side down. Cook till lightly browned on each side. Prep Time: 10 minutes Cook: 18

minutes Makes 6 Servings

Dinner

Steel Cut Oats

4 cups water 1 cup steel cut oats ¼ tsp unrefined sea saltOptional ingredients: Blueberries, cinnamon, walnuts,

raisins

1. Add the steel cut oats to the boiling water.

2. Boil the oats for one minute.3. Remove the pot from the heat

and let it sit overnight around 8-12 hours.

4. Before serving in the morning stir the oats to recombine and heat over medium heat for 1-2 minutes.

5. Serve with your favorite toppings such as blueberries, cinnamon, walnuts, raisins.

Prep Time: 10 minutes Makes 4 Servings

Breakfast

Favorite Fruit Salad

1 cantaloupe, cut into small chunks

1 honeydew melon, cut into chunks

1 pineapple, cut in small chunks ½ pound red grapes 4 kiwi fruit, peeled and sliced 1 pint blueberries and/or

strawberries ¼ cup sunflower seeds

1. Add all the fruit to a large bowl.2. Serve with sunflower seeds.


Snack

High Energy Bars

2 cups cereal, (<5 grams sugar per serving) coarsely chopped

¾ cup nuts, coarsely chopped ¾ cup dried fruit, coarsely

chopped 2 Tbsp. whole grain flour ½ cut second nut or dried fruit,

optional 1/3 cup sweetener such as

coconut sugar, honey ½ tsp unrefined sea salt 2 large egg whites ½ tsp vanilla or almond extract

1. Preheat oven to 300 degrees. Line a 9” by 9” baking pan with foil. Spray oil and flour the foil.

2. Mix cereal, nuts, fruit, flour, and the extra in large bowl.

3. Combine sweetener and salt in small bowl. Whisk in egg whites and extract. Pour mixture into dry ingredients and stir to combine.

4. Pat into the prepared pan with a wooden spoon.

5. Bake until bars are dry to the touch and slightly brown on top for 35-45 minutes depending on the ingredients used. Cool before cutting.

6. Cut into 12 bars with a wet knife. Store in an airtight container.

Prep Time: 10 minutes Cook time: 35-45 minutes

Makes 12 Servings

Snack

Superbowl

½ cup cooked brown rice or quinoa

½ cup steamed spinach ¼ cup roasted diced zucchini ¼ cup white beans 3-4 oz. grilled chicken, salmon, or

tofu Herbs like basil, parsley, oregano

1. Combine all the ingredients in a bowl.


Dinner

Spinach and Mushroom Cups

Olive oil for cooking the mushrooms 8 oz. baby bella mushrooms, sliced 10 oz. bag of fresh baby spinach,

steamed 4 eggs 1 cup shredded mozzarella Unrefined sea salt and pepper to taste

1. Pre-heat oven to 375.2. Heat oil in a large skillet. Sauté mushrooms until soft about 5-6 minutes. Put aside.3. Steam the spinach till wilted and drain the excess water4. In a large bowl whisk the eggs until combined. Add the cooked mushrooms, spinach, cheese, to the eggs. Season with salt and pepper.5. Divide evenly into 12 cup muffin pan. 6. Bake for 20-23 minutes or until firm. Inserted toothpick should come out clean. Prep Time: 10 minutes Cook time:

20-23 minutes Makes 12 Serving s

Dinner

Simple Stir Fry

1 bag frozen stir fry vegetables 1 pound chicken breast, shrimp, or

tempeh Chopped cashews Coconut oil for stir fryingMarinade: ½ cup vegetable or chicken stock 4 Tbsp. tamari or soy sauce 4 Tbsp. rice vinegar 1 Tbsp. coconut or brown sugar 1/4 -1/2 tsp red pepper flakesGlaze: 2 tsp arrowroot or cornstarch 2 Tbsp. water

1. Whisk together the marinade ingredients in a glass measuring bowl.

2. Cut the chicken breast or tempeh into bit-size pieces.

3. Pour half the marinade over the chicken, shrimp, or tempeh and let marinate for half hour.

4. Heat a wok or large skillet. Add 1-2 tsp of coconut oil and stir fry the chicken or shrimp till cooked. Put aside.

5. Add another tsp of coconut oil and stir fry the vegetables till cooked but still crisp.

6. Add the chicken or shrimp to the vegetables and pour on the remaining marinade.

7. Mix the glaze and pour on top of the stir fry. Mix and cook till the stir fry is covered in a glaze.

8. Serve the stir fry over brown rice or quinoa. Sprinkle with chopped cashews.

Prep Time: 10 minutes Cook time: 10 minutes Makes 2-3 Servings

Dinner

Protein Shake

12 ounces of milk or almond milk

1 scoop protein powder ¼ cup frozen berries 1/3 banana 1 tsp. flax seeds or chia seeds

(optional)

1. Put all ingredients in a blender cup. Blend well.


Breakfast

Pita Pizza

1 whole grain or sprouted grain pita bread

Your choice of sauce: Tomato and/or pesto

Your choice of vegetables: Spinach, peppers, artichoke hearts, onions, mushrooms

Your choice of cheese (optional): Mozzarella, feta, asiago

1. Put sauce on the pita bread.2. Arrange vegetables on top of the

sauce.3. Sprinkle with cheese.4. Put in 400 degree oven till cheese

is melted and bubbly. Prep time: 10 minutes Cook time: 10

minutes Makes 1 serving

Dinner

Breakfast Banana Split

1 banana, peeled and sliced length-wise

1/2 cup vanilla Greek yogurt 1/4 cup chopped nuts

(walnuts, almonds or pecans) 1/2 cup frozen berries, thawed

1. Place the sliced banana in a bowl and top with yogurt, berries and nuts.

Prep time: 5 minutes Makes 1 serving

Breakfast

Avocado Lettuce Wraps

4-6 romaine lettuce leaves 1 medium avocado ½ lemon or lime (for juice) 1 cup cooked cubed chicken,

shrimp or tuna 1 Roma tomato (or handful of

grape tomatoes) 2 tablespoons chopped onion ¼ bell pepper, diced Salt, pepper and garlic

powder to taste.

1. Cut avocado in half, remove pit and scoop flesh into a small mixing bowl.

2. Mash the avocado with a fork3. Squeeze lemon or lime juice into

bowl and mix to combine4. Sprinkle salt, pepper and garlic

powder (to taste) into avocado and mix completely.

5. Stir in protein, tomatoes, onion and bell pepper until fully coated.

6. Scoop mixture into clean, dry romaine leaves.

Prep time: 5 minutes Makes 1-2 servings

Lunch

Applesauce Pancakes

2 large eggs 1/3 cup unsweetened apple

sauce 1/4 cup flour 1/2 tsp. baking powder 1/4 tsp. vanilla extract 1/2 Tbsp. maple syrup

1. Whisk 2 eggs in a small bowl. Then add in applesauce, maple syrup, and vanilla extract.

2. Add in flour and baking powder and mix until combined.

3. Spray oil in a pan over medium-heat.

4. Spoon in about 3 Tbsp. of batter.5. Let cook for about 3-4 minutes or

until firm enough to flip. 6. Cook the second side for around 2-3

minutes or until fully cooked.7. Serve with maple syrup. Prep time: 5 minutes Cook time: 15

minutes Makes 5 medium size pancakes

Breakfast

Trail Mix

Pick one or two from each category: Nuts-Almonds, cashews,

peanuts, pistachios, pecans, walnuts

Dried fruit-Banana chips, cherries, cranberries, papaya, raisins

Seeds-Flax, pumpkin, sunflower

Grains (optional)-Cereal, granola, popcorn, mini dark chocolate chips

1. Choose the amount of each ingredient. There are no rules with trail mix.

2. Mix ingredients together in a bowl and then store in an air tight container.

Prep time: 5 minutes Makes 6 servings

Snack

Mediterranean Nori Wrap

1 Nori sheet 1-2 Tbsp. hummus or

babaganoush (eggplant spread)

2 Tbsp. each of sliced red bell pepper and cucumber

Sliced olives, sundried tomatoes

1. Spread one Nori sheet with hummus or babaganoush

2. Add the red pepper bell pepper, cucumber and desired amount of sliced olives and sundried tomatoes

3. Roll up the Nori sheet like a burrito Prep time: 5 minutes Makes 1 serving

Lunch

Garlicky Shrimp

2 Tbsp. extra virgin olive oil 4 cloves garlic ½ tsp. crushed red pepper

flakes 24 jumbo shrimp, peeled and

deveined, tails in tact (optional)

2 tsp. grill seasoning or salt and pepper

1 lemon, zested and juiced 2 Tbsp. chopped parsley

1. Heat a large skillet over medium high heat. Add olive oil, garlic, red pepper flakes, and shrimp.

2. Season with grill seasoning or salt and pepper.

3. Cook shrimp until just pink. 4. Toss with lemon zest, juice and

chopped parsley.5. Serve shrimp leaving the garlic

cloves in the pan. Serve over brown rice.

Prep time: 10 minutes Cook time: 7 minutes

Makes 4-6 servings

Dinner

Asparagus Parmesan

¼ cup olive oil 1 pound fresh asparagus

spears, trimmed ¾ cup grated parmesan

cheese Salt and pepper to taste

1. Pour the olive oil into a large bowl.2. Add asparagus spears, and coat

with the olive oil.3. Put asparagus spears into a baking

dish in a single layer. Sprinkle with grated parmesan and salt and pepper.

4. Bake in 375 degree oven for 15 minutes.


Makes 5 servings

Dinner

Cocoa Muffins

Dry ingredients: 1 ¼ cups rolled oats 1 cup oat flour 2 Tbsp.unsweetened cocoa powder 2 Tbsp. protein powder (vanilla or

chocolate) 1 tsp. baking powder ½ tsp. baking sodaLiquid ingredients 1 large egg 1 cup applesauce ½ cup buttermilk (or ½ cup milk +

½ tsp white vinegar) 3 Tbsp. sweetener (honey, coconut

palm sugar) 2 Tbsp. oil (coconut, melted

butter) ½ cup raisins or dark chocolate

chips

1. Pre-heat oven to 375 degrees F.2. Combine dry ingredients.3. Whisk together wet ingredients4. Add liquid ingredients to dry

ingredients. Mix till combined.5. Stir in raisin or chocolate chips.6. Bake 15 minutes.


Makes 12 servings

Breakfast

Nut Butter Boat

2 celery stalks, cut into sticks 2 Tbsp. nut butter (peanut,

almond, cashew, sunflower) Whole almonds and raisinsTry replacing celery with apple or banana slices

1. Cut celery stalks into sticks of any desired length

2. Fill with nut butter of choice.3. Top with almonds and raisins.


Snack

Sunny Burger

1 cup cooked brown rice 1 cup water 1 cup raw sunflower seeds ½ cup grated carrots 2 garlic cloves, minced 1 tsp. sea salt

1. Pre-heat oven to 400 degrees.2. Pulse sunflower seeds in a food

processor to a coarse powder.3. Add the chopped carrots, brown

rice, garlic and salt to the sunflower seeds and pulse until it becomes similar to dough.

4. Line a baking sheet with parchment paper or foil sprayed with olive oil.

5. Form sunflower mixture into patties.6. Bake patties for 18 minutes, flipping

after 9 minutes. Prep time: 10 minutes Cook time: 18

minutes Makes 4-6 servings

Dinner

Mashed Cauliflower

1 pound bag of cauliflower florets

2 Tbsp. butter 1 clove garlic, minced or

grated Salt and pepper 2 Tbsp. fresh chopped chives

(optional)

1. Prepare cauliflower according to package directions.

2. Once cauliflower is finished cooking, drain and place in a large mixing bowl.

3. Add in butter and garlic.4. With a potato masher combine until

creamy and well mixed, resembling mashed potatoes.

5. Season with salt and pepper and stir in fresh chives.


Makes 6 servings

Dinner

Quick Spinach Salad

Large package of baby spinach Grated parmesan Chopped or slivered almonds,

toasted Fresh thinly-sliced mushrooms

Lemon Vinaigrette Dressing 1/3 cup lemon juice (juice of

about one lemon) ½ tsp garlic, minced 2/3 cup olive oil salt and pepper to taste

1. Combine baby spinach, parmesan, almonds, mushrooms in a bowl.

2. Prepare dressing in a glass measuring cup

3. Add dressing to salad and serve.


Dinner

Super Smoothie

1 cup water 1 Tbsp. flax seed 1 cup raspberries ½ banana ¼ cup spinach or kale 1 Tbsp. almond butter 2 tsp lemon juice

1. Add ingredients to a blender cup

2. Blend till smooth.


Breakfast

Spinach Artichoke Cups

5 eggs 10 oz. box frozen, chopped

spinach, thawed and squeezed dry

14 oz. can artichoke hearts, drained and chopped

8 oz. package shredded mozzarella cheese

1 tsp. dried oregano ½ cup flour ½ cup onion, minced ½ cup grated parmesan

cheese

1. Preheat oven to 350 degrees. 2. Coat a muffin tin with spray oil. 3. Beat eggs in large bowl.4. Mix in the remaining ingredients.5. Put 1/3 cup mixture into each

muffin cup.6. Bake 20 minutes or until inserted

toothpick comes out clean.


12 servings

Dinner

Chopped Salad

2 medium cucumbers, halved lengthwise, diced

1 pint cherry tomatoes, halved or quartered

½ medium red onion, diced ½ cup feta cheese ¼ cup fresh basil leaves,

shreddedDressing:• 2 Tbsp. olive oil• 1 Tbsp. red wine vinegar• ½ tsp. sweetener, (honey,

coconut sugar)• ½ tsp. sea salt• ½ tsp. ground black pepper

1. In a large bowl, combine cucumbers, tomatoes, onion, basil and feta cheese. Toss to mix.

2. Whisk olive oil, vinegar, sugar or honey, pepper and salt in small bowl. Taste dressing and adjust seasonings if necessary.

3. Drizzle dressing over salad, toss, taste and adjust seasonings. Serve immediately, or allow to sit at room temperature for about 30 minutes for the cucumbers to soften and the flavors to blend.


Dinner

Hearty Lentil Soup

Olive oil or coconut oil 1 onion, chopped 2 large carrots, peeled and

chopped 8 cups water or stock 1 cup lentils, rinsed 1/3 cup brown rice 28-oz. can crushed tomatoes 1 tsp. dried basil Salt to taste

1. Heat the oil and sauté the onion and carrot till softened, about 5 minutes.

2. Add the water or stock, lentils, and brown rice. Bring to a boil.

3. Add the tomatoes, basil and salt and bring to a simmer.

4. Simmer for 50 minutes or until lentils and rice are soft.

5. Add more salt if needed.

Prep time: 10 minutes Cook time: 1 hour

8-10 servings

Dinner

Pumpkin Oatmeal

1/2 cup rolled oats 1 cup unsweetened vanilla

almond milk 1 cup water 1/2 scoop vanilla protein

powder 1/2 cup pumpkin puree 1 Tbsp. sweetener (or to taste) 1 tsp. cinnamon 1/4 tsp nutmeg 1 tsp vanilla Chopped walnuts

1. Put oats, milk, water and protein powder in a sauce pan.

2. Bring to a boil, reduce heat and simmer for 10-12 minutes.

3. Add all other ingredients.4. Cook till desired consistency.5. Sprinkle with chopped walnuts.

Prep time: 5 minutes Cook time: 10-12 minutes

Makes 2 servings

Breakfast

Avocado Dip

2 avocados, peeled, chopped Juice of 1/2 lime 1 small tomato, diced ¼ cup black beans 1 jalapeno pepper, diced 1 clove garlic, minced 2 Tbsp. freshly chopped

cilantro 1/4 cup plain Greek yogurt ½ tsp. cumin 1/2 teaspoon black pepper Salt to taste

1. Add avocados and lime juice to a medium mixing bowl, mash with a potato masher or fork

2. Add remaining ingredients, stir until combined and a smooth consistency. Refrigerate until ready to eat.


Snack

Quinoa Breakfast Bowl

1 cup cooked quinoa ½ cup Greek yogurt ¼ tsp. cinnamon ¼ tsp. vanilla extract Sweetener to taste Berries and/or any favorite

fruit Chopped nuts Rolled oats

1. Add quinoa, yogurt, cinnamon, vanilla extract and sweetener to a bowl

2. Top with berries, nuts, and/or oats


Breakfast

Zucchini Noodles with Roasted Tomatoes

1 cup cherry tomatoes 4 tablespoons olive oil,

divided 4 large zucchini 1 yellow onion, thinly sliced 4 cloves garlic, roughly

chopped Sea salt and freshly cracked

black pepper to taste Grated parmesan cheese to

serve

1. Preheat the oven to 400 degrees F.2. Distribute the cherry tomatoes evenly on a

baking sheet. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Transfer the baking sheet into the oven and roast for 10-15 minutes until the cherry tomatoes just start to burst. Remove the baking sheet and set aside.

3. Using a mandolin or vegetable peeler shave the zucchini into thin strips.

4. Heat a large nonstick skillet over medium heat. When hot add 2 Tbsp. of the olive oil, onions and garlic and cook until fragrant, about 1 to 2 minutes.

5. Add the zucchini noodles to the onion and garlic mixture and sauté for 1-2 minutes. Add the cherry tomatoes to the zucchini noodles and season with salt and pepper. Toss to combine.

6. Sprinkle the top of the noodles with pecorino cheese and serve.

Prep time: 10 minutes Cook time: 20 minutes Makes 2 servings

Dinner

Whole Grain Pizza Crust

1 (.25 oz.) packet active dry yeast

1 tsp. sweetener 1 cup warm water 2 ½ cups whole grain bread

flour 2 Tbsp. olive oil 1 tsp. salt

1. Dissolve yeast and sweetener in warm water in a medium bowl. Let sit for 10 minutes till looks creamy.

2. Stir in flour, salt, and oil. Mix until smooth. Let sit for 5 minutes.

3. Turn out the dough onto a lightly floured surface and roll into a round shape.

4. Move to a lightly oiled pizza pan. Prep time: 10 minutes Makes 4 servings

Dinner

Combo Pizza

1 Whole Grain Pizza Crust 2-3 cups Favorite tomato

sauce Favorite veggies (onions,

mushrooms, tomato slices, bell peppers, olives, broccoli, eggplant,, etc.)

Favorite shredded cheese (mozzarella, parmesan, etc.)

Favorite fresh or dried herbs like basil, oregano, etc.

1. Pour desired thickness of tomato sauce to cover pizza crust leaving a small space at the edge.

2. Add veggies on top of sauce.3. Top with shredded cheese and fresh

or dried herbs. Prep time: 10 minutes Cook time; 10-

12 minutes Makes 4 servings

Dinner

Mexican Shrimp Skewers

1/4 cup olive oil 1 ½ Tbsp. fresh lime juice 2 garlic cloves, minced 3 Tbsp. fresh cilantro, chopped 1 tsp. chili powder Salt and pepper 1 ½ lbs. raw medium-sized

shrimp, peeled, deveined, with tails

2 limes, sliced into wedges, for serving

1. Combine the olive oil, lime juice, garlic, cilantro, chili powder, in a medium bowl. Season with salt and pepper.

2. Add the shrimp and toss to coat. Marinate for 5 minutes.

3. Put the shrimp on skewers.4. Heat a grill or grill pan and cook 1

minute per side, or until the shrimp turns pink. Place in a platter and garnish with the limes.


Makes 4-6 servings

Dinner

Spanish Rice

2 tsp. olive oil ½ cup onion, chopped ½ tsp. ground coriander ¼ tsp. ground cumin 2 tsp. powdered vegetable or

chicken broth (optional) 2 cups brown rice 4 cups water ½ tsp. salt 1 cup tomato sauce 1 ½ cups frozen petite peas Freshly ground pepper

1. Heat oil in a medium saucepan. Add onion and sauté over medium low heat until translucent.

2. Add the coriander and cumin and sauté for another minute.

3. Add the powdered broth and brown rice. Mix through.

4. Add the water and salt, increase to high heat and bring to a boil.

5. Cover and reduce heat. Simmer for 30 minutes.

6. When the rice is ready stir in the tomato sauce and peas.

7. Add more salt if needed and add the ground pepper to taste.

8. Cover and cook over low heat an addition 3 minutes to cook peas.

Prep time: 5 minutes Cook time: 45 minutes 6 servings

Dinner

Cream of Broccoli Soup

1 cup raw cashews 5 cups vegetable stock 2 red or yellow potatoes,

peeled, cut into ½ inch cubes 1 onion, finely chopped 4 ½ cup fresh or frozen

broccoli, chopped into medium-sized pieces

1 tsp. dried basil 1 tsp. salt ¼ tsp. ground black pepper

1. Put the cashews and 1 cup of the stock in a blender cup. Blend until smooth, about 1 minute.

2. Put the remaining 4 cups stock, the potatoes, and the onion into a large pot.

3. Bring to a simmer, cover and cook for 5 minutes.

4. Stir in the broccoli and basil and return to a simmer.

5. Cover and cook until the potatoes are tender, about 10 minutes.

6. Stir in the cashew and broth mixture, salt and pepper and bring just to a simmer.

7. Remove from the heat, transfer about half of the soup to a blend and puree or use a stick blender. Return the puree to the pot and stir well.

Prep time: 5 minutes Cook time: 45 minutes 6 servings

Dinner

Spaghetti Squash Casserole

1 spaghetti squash, halved and seeded

1 Tbsp. olive oil 1 small onion, chopped 2 cloves garlic, chopped 1 Tbsp. fresh basil, chopped or

1 tsp. dried 1 cup tomato sauce 1 cup cottage cheese ½ cup shredded mozzarella

cheese ¼ cup fresh parsley, chopped ¼ tsp. salt ¼ cup grated parmesan

cheese 3 Tbsp. whole grain or panko

breadcrumbs ¼ cup walnuts, chopped

1. Preheat oven to 400 degrees F.2. Spray a 9” by 13” baking dish and baking

sheet with olive oil. Place the squash, cut side down on the prepared baking sheet. Bake for 30 minutes or until tender. With a fork, scrap the squash strands into a large bowl.

3. Heat the oil in a medium skillet over medium heat. Add the onion, garlic and basil. Cook for 4 minutes. Add the tomato sauce and cook for 3 minutes.

4. Add the cottage cheese, mozzarella, parsley, salt and the tomato mixture to the bowl with the squash. Mix well.

5. Place in the oiled baking dish. Sprinkle evenly with the parmesan and bread crumbs.

6. Bake for 30 minutes or until hot and bubbly.

7. Sprinkle with walnuts. Prep time: 15 minutes Cook time: 67 minutes 6 servings

Dinner

vegetable omelet 3 eggs, well beaten 3 tbsp. red bell pepper, chopped 2 tbsp. green bell pepper,...

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