Protein Packed Tuna Salad

INGREDIENTS

• Hard Boiled Egg
• Canned or fresh tuna (cooked). If canned make sure you get no salt added in water.
• Hummus (any flavor)
• Greek yogurt
• Spicy mustard/whole grain mustard
• Romaine lettuce
• Tomato
• Carrots
• Celery
• Green onion
• Feta cheese
• Lemon juice

DIRECTIONS

1. For the Base: Romaine lettuce, tomato, carrots, celery, green onion, feta cheese
2. For the Tuna Salad: Mix a hard boiled egg, tuna, hummus, Greek yogurt, spicy mustard and lemon juice in a bowl. I just eye the amount of each ingredient, start off with a tablespoon of each and add more depending on your taste buds.
3. For the Dressing: I love topping this salad with lots of lemon juice, onion powder, garlic powder and pepper.

Avocado and Poached Egg Toast

INGREDIENTS

1. 1 Egg
2. 1/2 Avocado
3. 1 Slice of 100% Whole Grain Bread
4. Onion and Garlic Powder
5. Pepper

DIRECTIONS

1. Layer 1: Toast your bread of choice
2. Layer 2: Mash 1/2 avocado in a bowl and mix in onion powder, garlic powder and pepper 
3. Layer 3: Poached Egg
• Bring a pot of water to a boil 
• Gently place the egg into the water (you can use a large spoon to place it in)
• Turn down the heat and let egg cook for a little less than 5 minutes
• Use your large spoon to grab the poached egg
4. Join all layers and enjoy!

NUTRITIONAL INFORMATION

Calories: 275

Fat: 13 g

Fiber: 7 g

Carbs: 21 g

Protein: 11 g

Creamy Banana Peanut Butter Chocolate Protein Shake

INGREDIENTS

1 Frozen Banana
1 Tbsp PB2
1-2 Cups Unsweetened Vanilla Almond Milk
1 Scoop of Chocolate Protein Powder
1 Tbsp Ground Flaxseed
1 tsp Vanilla Extract
Optional: Crushed Ice

DIRECTIONS

1. Throw all ingredients in a powerful blender and blend until smooth
2. Note: The amount of liquid added will determine how creamy the shake is

FUN FACTS

• Banana: Excellent source of potassium
• PB 2: Great peanut butter substitute - 1 tbsp of regular peanut butter contains 120 calories and 10 grams of fat but 1 tbsp of PB 2 contains 20 calories and less than 1 g of fat.
• Almond Milk: Excellent source of calcium
• Chocolate Protein Powder: I use Raw Fusion Raw Plant based protein. 
• 100% raw bio-fermented plant protein
• Gluten free
• Non-GMO
• Flaxseed: High in fiber and omega 3 fatty acids. Helps cleanse the colon and keep you full!

Roasted Sweet Potato and Black Bean Salad Perfect for Fall

INGREDIENTS

1 Sweet Potato
Cooked Quinoa
Black Beans
Pomegranate Seeds
Kale
Spinach
Cubed Mozzarella Cheese
Diced Red Onion
Apple Cider Vinegar

DIRECTIONS

1. Roasted Sweet Potatoes: Peel potato, cut into cubes and toss with some olive oil, bake at 400 degrees for 40 minutes flipping half way.
2. Add all ingredients into a bowl and toss with apple cider vinegar and your favorite seasoning!

Vegetarian Quinoa Power Bowl

INGREDIENTS

Cooked Quinoa (in water)
Chickpeas
Black Beans
Canned Tuna in Water (No Salt Added)
Steamed Broccoli
Chopped Tomatoes
Finely Chopped Spring Mix
Juice of 1 Lemon
Any Seasoning


DIRECTIONS

1. Cook your quinoa: Rinse the quinoa, bring the water to a boil and add your washed quinoa [Per every 1 cup of dry quinoa, cook in 2 cups of water]. Cover and cook on medium heat for 15-20 minutes until the water is obsorbed and the quinoa is cooked. 
2. Cook your beans: Soak beans in water for 12 hours. Bring water to a boil and add beans, cover and cook on medium heat for 30-45 minutes depending on how long they were soaked [the longer they soak, the more water they absorb and cook faster]. You can also use canned beans to make this process go faster :)
3. Wash and chop the tomatoes, spring mix and broccoli. 
4. To a large bowl add quinoa, beans, tuna, tomatoes, spring mix and broccoli.
5. Add the juice of 1 lemon and any seasoning.

NOTES

• I love to make a big batch of this in the beginning of the week and enjoy a bowl every day for lunch. Right before eating, add the lemon juice and seasoning!
• I would recommend opening your fridge and your pantry and tossing in any vegetables, or protein you have handy. Experiment!
• You will find 42 grams of protein in just 1 serving!! 1 serving = 4 cups (as shown in the photo above).

Ratatouille

INGREDIENTS

1 chopped eggplant
3 chopped tomatoes
3 whole carrots - cut up
1 diced bell pepper
1 can of tomato sauce
Handful of spinach
1 diced onion
1 tablespoon of minced garlic
Coconut oil spray or olive oil
Lemon juice
Black pepper and your favorite seasonings

DIRECTIONS

1. Heat a large pot with oil over medium heat, add onions and garlic and stir occasionally for 5-10 minutes until the onions caramelize
2. Add all of the remaining ingredients including the seasoning to the large pot, stir together then cover for about 20-30 minutes checking every 10 minutes to stir.
3. Serve with lemon juice on top

WAYS TO EAT THIS HEALTHY DISH

1. This is a great side dish to any main protein.
2. I love to eat this as a stew without anything but lemon juice.
3. Serve this with a slice of your favorite bread for dipping.
4. Fry an egg, sunny side up, and serve on top of this in a bowl. Allow the egg yolk to melt into the stew.

Homemade Greek Yogurt

Thank you to Vevian Gerke for making a great YouTube video teaching us how to make homemade greek yogurt.

Link to Vevian Gerke - How To Make Greek Yogurt


Now you can follow these easy steps to make your own homemade greek yogurt...


WHAT DO YOU NEED?

1/2 gallon of fat free milk
2 tablespoons of any plain starter yogurt
Pot with a top
Thermometer
Cheese cloth
Strainer
Towel

DIRECTIONS

1. Pour your milk in a pot on med/high heat. Bring the milk ALMOST to a boil. Use your thermometer and when the milk reaches 175 - 180 degrees take off the heat (5-10 minutes

2. Allow your milk to cool to about 110-115 degrees, use the thermometer (10 minutes).

3. Once the milk is cooled to 110-115 degrees add 2 tablespoons of plain yogurt. Whisk (2 minutes)

4. Put cover on pot and wrap a towel around it. Place it in the oven overnight (10 hours).

5. The next morning you should see a layer of whey liquid on top. We will be straining all of this liquid to make the yogurt "greek."

6. Set up a pot, strainer, then the cheese strainer. Transfer yogurt to cheese strainer and set aside in fridge (4 hours). 

7. Come back and check on your yogurt, poor out the whey and stir the yogurt slowly. Set aside for another 3-4 hours.

8. By the time you come back, it should be done! Empty out the whey liquid again. 

Warm Lentil and Marinara Spinach Salad

INGREDIENTS

Cooked lentils
Marinara sauce
Fresh spinach
Sun-dried tomatoes
Fresh tomatoes
Balsamic vinegar
Italian seasoning (oregano, basil, garlic powder, onion powder, black pepper)
Parmesan cheese

DIRECTIONS

1. Heat up about 1 cup of lentils and 1/2 cup of marinara sauce in the microwave
2. Lay a bed of fresh spinach, fresh cut tomatoes, and sun-dried tomatoes in a bowl
3. Layer your hot lentil/marinara mix on top of the fresh vegetables
4. I personally like to mix it all together to wilt the spinach from the heat of the lentils
5. Top with Italian spices, 1 tablespoon of balsamic vinegar and Parmesan cheese

HOW TO COOK LENTILS (PERFECTLY)

When I want to cook a big batch of lentils I plan ahead of time...

1. I soak the dry lentils for about 24 hours in a big bowl of water (this reduces the actual cooking time and cleans the lentils). Remember, add about 2x water you have dry lentils as the lentils expand!
2. Add your soaked lentils into a cooking pot with new/fresh water.
3. Bring the water and lentils to rapid simmer.
4. Once they are boiling, lower the heat to low.
5. Keep an eye on the lentils but they will typically cook anywhere from 25-45 minutes depending on the quantity of beans.
6. I do not add any salt, this is because your marinara sauce will have an abundant amount of sodium already. But if you absolutely MUST add salt, season the lentils after they are done cooking as they will absorb the most seasoning then.

Lemon Garlic Sauteed Spinach Side Dish

INGREDIENTS

Handfuls of spinach
Coconut Oil (spray or oil)
Minced/fresh garlic
Juice of 1/4 lemon
Pepper

DIRECTIONS

1. In a non-stick skillet add your coconut oil spray and head on med/high heat
2. When pan is hot, add 1 tablespoon of minced garlic and stir occasionally for 3-4 minutes
3. Add handfuls (as spinach cooks down A LOT) of fresh, washed spinach
4. Saute for an additional 3 minutes until spinach is cooked down
5. Add pepper and lemon to taste

NOTES

This is a perfect fiber-filled and iron-filled vegetable side dish to any protein. Pair this with your favorite fish, or even a sunny side up egg.

Per serving (1 cup) of this recipe:
Calories: 80
Fat: 4.5 g
Fiber 1.3 g
Protein 2.7 g

Warm and Crispy Lentil Pizza

INGREDIENTS

• Cooked lentils
• Bruschetta
• Tomato slices
• Mozzarella cheese
• 100% whole grain tortilla OR 100% whole grain pita
• Fresh or dried Italian herbs (basil, oregano, parsley)

DIRECTIONS

1. Preheat oven to 400 degrees
2. Mix together the cooked lentils, bruschetta and tomato slices in a bowl
3. Top your pita with a heaping scoop of the lentil mixture
4. Top with as much or as little mozerella cheese as you want
5. Add fresh or dried herbs on top
6. Place directly on the rack of a 400 degree oven for 15 minutes until cheese is gooey and pita is crisp

Enjoy this hearty and healthy lentil pizza packed with protein!

This is probably my all time favorite recipe I have ever made!

Nut Butter Chickpea Cookies

INGREDIENTS

1 can of chickpeas
1/3 cup of all natural nut butter (I used chocolate NuttZo) http://gonuttzo.com/products/
1/8 cup of agave nectar (substitute with honey or maple syrup)
1 teaspoon of vanilla extract
1 teaspoon of baking powder
Pinch of cinnamon

DIRECTIONS

1. Drain and rinse canned chickpeas
2. Try to remove the clear outer shield layer of the chickpeas (this will allow for a nice chewy cookie)
3. Place chickpeas and nut butter in a food processor and blend until smooth (Honestly you could eat this as cookie dough at this point and it is absolutely to die for)
4. Add agave, vanilla, cinnamon and baking powder and continue blending
5. Place dough on baking sheet (it will be very sticky so try placing water on hands to roll dough
6. Bake cookies for about 12 minutes on 350 degrees

NOTES

Feel free to add anything to the dough, some ideas may include:

• Chocolate chips
• Cranberries
• Walnuts
• Almonds
• Raisins 
• Blueberries

Hearty Farro Salad

INGREDIENTS

Farro
Broccoli
Kidney Beans
Brussel Sprouts
Carrots
Fat Free Feta Cheese
Lemon
Balsamic Vinegar

DIRECTIONS

1. Farro: bring 2 1/2 cups of water to a boil, add 1 cup of farro, cover and cook for 25 minutes
2. Steamed broccoli: either use a steamer OR place broccoli in boiling water for 5 minutes then drain
3. Steamed carrots: either use a steamer OR place carrots in boiling water for 5 minutes then drain
4. Kidney beans: soak kidney beans overnight, cover and cook beans in water for 45-50 minutes
5. Combine all of the ingredients and top with lemon juice and balsamic vinegar

NUTRITIONAL BENEFITS

Farro: An ancient grain new to american cuisine. It has about 12 g of protein in 1 cup serving (more than barley, brown rice and quinoa). It has about 10 g of fiber in 1 cup serving (more than other grains), it has 120 mg of magnesium (magnesium assists muscle boosting, lowering blood sugar and nerve health).

Brussel Sprouts: Help lower cholesterol. Good source of Iron, Magnesium, Fiber, Vitamin A, Vitamin K and Vitamin B6.

Feta Cheese: Good source of protein, Vitamin B12 and calcium.

Kidney Beans: Lower blood sugar levels after a meal. Great source of dietary fiber and folate.

Carrots: Great for improved complexion with carotenoids.

Broccoli: Assists the body with detoxification and is an anti-inflammatory. Good source of protein, iron, fiber.



Citation: http://nutritionista.self.com

Chocolate and Banana Pumpkin Smoothie

INGREDIENTS

1 frozen banana
1/3 cup of canned 100% pure pumpkin puree
1 cup of unsweetened almond milk (more or less depending on how you like the consistency)
1 scoop of your favorite chocolate protein powder
1 tablespoon of ground flax-seed
Cinnamon to taste
Pumpkin pie spice to taste

DIRECTIONS

All all of your ingredients in a blender and blend until smooth.

NOTES

This smoothie is not only great for the winter time but its so delicious as a breakfast any time of the year!

Facts about flax-seeds: 

• May lower blood pressure.
• Omega 3's reduce inflammation.
• ALA promotes bone health, fiber and lignans help promote digestive health.
• Lignans are thought to have a role in breast cancer prevention.
• Best of all flax-seeds keep you feeling full for hours!

www.bodyunburdened.com

Mediterranean Kidney Bean Salad

My beautiful grandmother gave me the idea for this wonderful recipe!

INGREDIENTS

Kidney Beans
Organic Corn
Bell pepper
Walnuts
Green onion
Organic Kale/Spinach mix

DIRECTIONS

Place your kidney bean salad on a bed of mixed greens (I used kale and spinach).
Top with your favorite dressing (I used balsamic vinegar, lemon juice, lots of pepper)

MEAL PREP IDEA

I like to make a large batch of the kidney bean salad on Sundays. Then I know what I will be eating for the rest of the week. Portion out 4-5 meals for every day of the week in a Tupperware and enjoy for one meal a day!

Benefits of meal prepping...

• You know what you will be eating for the week
• Allows you time out of the kitchen mid-week
• Food is ready when you are hungry
• This way, you will never eat out of emotion
• You know what ingredients you are putting in your body

Maple Quinoa Breakfask Porridge

INGREDIENTS

1/2 cup of cooked quinoa (in water)
1 cup of unsweetened almond milk
1 banana (sliced)
1 tbsp. pure maple syrup
1 tbsp. chia or hemp seeds
Cinnamon to taste

DIRECTIONS

1. Add quinoa, almond milk, maple syrup and cinnamon to a microwave safe bowl and stir.
2. Heat the porridge up
3. Top with sliced bananas, chia/hemp seeds and more cinnamon


NUTRITION

Paleo Diet friendly, grain-free, vegan, complete protein, dairy free.

Calories: 400
Fat: 9 g
Fiber: 12 g
Protein: 11 g

Vegan Quinoa Stir Fry

INGREDIENTS

Extra-firm tofu
Quinoa
Stir fry vegetables
Soy sauce
Coconut oil
Sesame Seeds

DIRECTIONS

1. Preparing tofu: Place paper towel on the top and bottom of your tofu, place a heavy object on top for about 10-15 minutes to drain out all of the water inside the tofu.
2. Cut tofu into cubes and add toss in soy sauce.
3. Place tofu on baking sheet, bake at 350 degrees for 20 minutes flipping half way.
4. To a pan, add coconut oil and heat on medium/high
5. Add cooked quinoa, cooked tofu, and stir fry vegetables. Add soy sauce.
6. Finish with sesame seeds.

BENEFITS

Tofu: High in protein. Every 4 oz of tofu contains164 calories and 17 g of protein.
Quinoa: Not a grain, but a seed. The only non-animal product that is a complete protein. Per 1/2 cup of cooked quinoa contains 111 calories and 4 g of protein.
Vegetables: Provides the body with fiber
Sesame seeds: Provide the body with the essential B vitamins, contain healthy fats, and a small amount of protein.

Sources: www.livestrong.com

Hearty Nutritious Lasagna

Gluten Free. No Cheese. Vegetarian.

INGREDIENTS

1 cup of whole coconut milk
1 can of garbanzo beans
1 egg
Brown rice noodles
Tomato paste
Canned diced tomato
Onion
Garlic
Black olives
Sun dried tomato
Herbs: parsley, oregano, garlic, pepper

DIRECTIONS

Preheat oven to 375 degrees.

"Cheesy" mixture: In a food processor blend coconut milk and garbanzo beans until well mixed. Add egg until smooth.

Tomato sauce: In a big pot, sauté onion and garlic. Then add tomato paste, canned tomato, black olives, sun dried tomato, and all herbs. Reduce and simmer for 15 minutes.

Prepare the noodles by boiling them for 6-7 minutes. Drain and lay them out.

In a baking dish start by layering the tomato sauce on the bottom. Add noodles on top of sauce. Then add your garbanzo bean mixture on top. Repeat again with the tomato sauce until all ingredients are used.

Bake lasagna for 40-45 minutes uncovered.

Let cool for 15 minutes before serving.

BENEFITS

Why should you reduce your dairy intake?

• Countries that eat smaller amounts of dairy have the lowest rates of osteoporosis.
• Dairy products are pasteurized to kill harmful bacteria but this process the vitamins, proteins and enzymes are destroyed.
• Sometimes milk is homogenized which makes it difficult to digest, this is a great alternative to lactose intolerant individuals. 
• Contrary to popular belief, dairy is not your only source of calcium. Try these foods high in calcium: dark leafy greens, soy products, broccoli, green snap peas, almonds ans canned fish.

SOURCES

Cook, Michelle Schoffro. 11 Reasons to Stop Eating Dairy. www.care2.com. 20 February 2012.

Healthaliciousness.com http://www.healthaliciousness.com/articles/foods-high-in-calcium.php

Pasta Alternative: Spaghetti Squash

INGREDIENTS

1 spaghetti squash
Extra virgin olive oil
Any pasta sauce

DIRECTIONS

1. Cut uncooked spaghetti squash in half and take out all of the seeds

2. Sprinkle the inner squash with a little olive oil and pepper (as show in photo)

3. Bake in oven with the rind up (open side down) in a 375 degree oven for 40 minutes.

4. After cooked, and when cool enough to handel, take a fork and scrape the flesh of the squash in long strands (this will look like spaghetti).

5. Serve with your favorite pasta sauce!! (I used a mushroom marinera sauce)

BENEFITS

Nutritional benefits of spaghetti squash: Per 1 cup of cooked strands: 42 calories, 10 carbs, 2g fiber, 1g of protein, and no fat
Spaghetti has about five times as many calories as this fun alternative!
Contains omega 3 and omega 6 fatty acids preventing heart disease, cancer and inflammation.
Great source of Vitamin A and Vitamin C (antioxidants that prevent cell damage)
Supplies body with carotenoids which turns into Vitamin A and helps protect against disease.

SOURCE

Kannal, Erica. Nutritional Value of Spaghetti Squash. www.livestrong.com. 18 December, 2013.

Hearty Nutritious Lasagna

Gluten Free. No Cheese. Vegetarian. 

INGREDIENTS

1 cup of whole coconut milk
1 can of garbanzo beans
1 egg
Brown rice noodles
Tomato paste
Canned diced tomato
Onion
Garlic
Black olives
Sun dried tomato
Herbs: parsley, oregano, garlic, pepper

DIRECTIONS

Preheat oven to 375 degrees.

"Cheesy" mixture: In a food processor blend coconut milk and garbanzo beans until well mixed. Add egg until smooth.

Tomato sauce: In a big pot, sauté onion and garlic. Then add tomato paste, canned tomato, black olives, sun dried tomato, and all herbs. Reduce and simmer for 15 minutes.

Prepare the noodles by boiling them for 6-7 minutes. Drain and lay them out.

In a baking dish start by layering the tomato sauce on the bottom. Add noodles on top of sauce. Then add your garbanzo bean mixture on top. Repeat again with the tomato sauce until all ingredients are used.

Bake lasagna for 40-45 minutes uncovered.

Let cool for 15 minutes before serving.

BENEFITS

Why should you reduce your dairy intake?

• Countries that eat smaller amounts of dairy have the lowest rates of osteoporosis.
• Dairy products are pasteurized to kill harmful bacteria but this process the vitamins, proteins and enzymes are destroyed.
• Sometimes milk is homogenized which makes it difficult to digest, this is a great alternative to lactose intolerant individuals. 
• Contrary to popular belief, dairy is not your only source of calcium. Try these foods high in calcium: dark leafy greens, soy products, broccoli, green snap peas, almonds ans canned fish.

SOURCES

Cook, Michelle Schoffro. 11 Reasons to Stop Eating Dairy. www.care2.com. 20 February 2012.

Healthaliciousness.com http://www.healthaliciousness.com/articles/foods-high-in-calcium.php

Energy Boosting Green Smoothie

Be kind to your body and nourish it with nutrients it deserves, 

try this first thing in the morning to give your body the energy it needs to last you throughout the day :) 

INGREDIENTS

2 cups of kale
1 cup of almond milk
1/2 cup of non-fat greek yogurt
1/2 frozen banana
3 frozen strawberries
Pinch of lemon juice
Topped with chia, buckwheat and hemp cereal

DIRECTIONS

Blend your greens and liquid first
Then add all of your other ingredients and blend until desired consistency
Yields about 16 oz of smoothie

NOTES

Substitutions for ingredients above

• Kale [substitute any leafy green such as spinach]
• Almond milk [substitute coconut milk, coconut water or water]
• Banana [add more or less depending on the flavor you want]
• Strawberries [use any frozen fruit of your choice ie mango, pineapple, raspberry]

Seeds I used

• Chia, buckwheat and hemp cereal: I bought this blend at Costco. Visit Qi'a Superfood Link for details on this product.

Nutrition facts

• 240 calories, 4 g fat, 16 g protein

Chocolate-Banana Protein Cookies

INGREDIENTS

1/2 ripe banana (mashed)
2 tablespoons of egg whites *
1/2 cup of oats
1 scoop of chocolate protein powder **
1 teaspoon of vanilla extract
1/2 teaspoon of baking powder
Pinch of cinnamon

DIRECTIONS

Mix all of your ingredients in a bowl
Place balls of dough on a cookie sheet
Bake at 350 for 20 minutes
Yields 6 cookies

NOTES

This is a great NO SUGAR, NO FLOUR, GLUTEN FREE (VEGAN) cookie recipe
Cookies come out chewy and delicious
* Substitue almond milk in place of egg whites to make vegan
** I used Raw Fusion Plant Base Protein (Rich Chocolate Flavor)

Wild Mushroom Pasta

INGREDIENTS

Brown rice noodles
1 pack of mushrooms
1/4 cup of marinera sauce
Garlic
Few black olives
Few sun-dried tomatos
Seasoning: oregano, basil, pepper

DIRECTIONS

Sauté mushrooms and garlic in coconut oil for about 10 minutes.
Add marinera sauce, olives and sun-dried tomatoes
Meanwhile, cook your brown rice noodles
When noodles are cooked, add to the sauce
** Add starchy cooking water to your sauce (see below)
Serve with oregano, basil, pepper and parmesan cheese

NOTE

Mushrooms make a terrific alternative to ground meat! Research from the John Hopkins Weight Management Center found that participants who ate mushroom entrees ate 420 less calories than those who had beef entrees. The fungi in mushrooms seems to be just as filling as beef but contains fewer calories.
** When making pasta sauce, reserve some of the starchy cooking water you cooked the pasta in, if you add it to the sauce, it will allow the pasta to bind to the sauce.

SOURCES

www.sistertosister.org

Guilt-Free Cauliflower Pizza

INGREDIENTS

For the dough:
1 head of cauliflower
2 eggs
1 cup of cheese (I used mozzarella)
Italian seasonings (oregano, parsley, basil, garlic, salt, pepper)

Toppings:
Tomato sauce/pizza sauce
Veggies (I used tomato, black olives, mushrooms, jalepeños)
Parmesan cheese

DIRECTIONS

Process/blend a head of cauliflower until rice consistency (yields about 2 cups)
Microwave riced cauliflower for 4 minutes
Place in a paper towel and ring out all of the excess water
Add 1/2 cup of cheese, 2 eggs and Italian seasoning to the dough and mix well
Spread mixture on a non-stick pan like pizza dough
Place in 450 degree oven for 20 minutes
Take out of oven and top with anything you want!
Place back in oven for another 5 minutes until cheese is melted

BENEFITS
Cauliflower: strengthens the immune system, anti-inflammatory properties, rich in anti-oxidants, helps the body detoxify itself and promotes digestion. Cauliflower provides the body with fiber, vitamin K, vitamin C, potassium and iron.
For all vegetarians or meat lovers, this is a substitution on a traditionally heavy meal.
Try this amazing gluten-free, low carb pizza crust! 

SOURCES
www.whfoods.com

Energy Breakfast Bowl

INGREDIENTS

Cooked quinoa
Bell pepper
Grilled onion
Avocado
Egg whites
Salsa

DIRECTIONS

Layer your bowl from bottom to top: Quinoa, grilled onion, avocado, bell peppers, egg whites and salsa. (Basically you can add any vegetables you want!)

BENEFITS

Egg whites: very low calorie, high protein, cholesterol-free (2). They are classified as a high quality complete protein that provide your body with all the essential amino acids your body needs to function and build muscle mass (1)
Avocado: a mono-unsaturated/good fat your body needs. It reduces the level of bad cholesterol, lowers your risk of stroke and heart disease. Avocados also provide lots of fiber and potassium to the body (3)

SOURCES

1. Canadian Journal of Cardiology
2. Erin Colemen R.D. L.D. Demand Media
3. Medical News Today

Vegetarian Sweet Potato Hash

INGREDIENTS

1 Sweet Potato (cut up in squares)
1/2 Bell pepper (cut up in squares)
1 Egg
Coconut oil

DIRECTIONS

Sauté sweet potato squares in a pan with coconut oil
Add cut up bell peppers to the mixture and sauté for 10-15 minutes on med heat
In a separate pan prepare egg
Serve all together and top with pepper

*** The runny yolk makes the dish creamy and delicious. You will not miss any of the fat that is usually in this dish.

BENEFITS

Sweet potato:

• A fiber rich root vegetable
• Contains more potassium than bananas (potassium assists muscles in contracting, nerve transition, bone health, and normal blood pressure
• Great source of vitamin C
• Source of iron (provides the body with energy)

www.care2.com

Coconut Cilantro Salmon

INGREDIENTS

Salmon

A bunch of cilantro

Unsweetened coconut

1 jalepeño

Lemon juice

Olive oil

Garlic powder

Pepper

DIRECTIONS

For the marinade:
Grind cilantro in the food processor.
Add unsweetened coconut and jalepeños.
To this mixture add lemon juice, a small amount of olive oil, cumin, garlic and pepper.
Then:
Rub a thick layer of this marinade on the fish (as shown in the photo) and let it set for a couple of hours.
Bake your salmon at 375 degrees for 10-20 minutes depending on the side of the fish.

BENEFITS

Salmon: A nutrient dense high protein food. Provides the body with omega 3 fatty acids. Omega 3's are essential fats that must be consumed in the diet to provide heart healthy and general body functions like energy, body insulation and organ cushioning.
Cilantro: Cilantro binds to any metals or toxins in the tissues, organs and blood of the body and removes it from your system. It cleanses the digestive tract and provides protection towards any bacterial infections.
Jalepeños: Has a vitamin called capsaicin which is an anti-inflammatory and provides healthy blood flow.

SOURCES

Global Healing Center www.globalhealingcenter.com
The New Whole Foods Encyclopedia; Rebecca Wood
UCSB: Nutrition for Health

Soy-Sesame Fish & Brocoli

INGREDIENTS

White fish (you can use ANY fish)
Brocoli
Low-sodium soy sauce
Sesame seeds
Lemon
Pepper

DIRECTIONS

Marinate fish a small amount of soy sauce for about 10 minutes.
Preheat oven to 400 degrees.
Bake the fish in oven for 12-15 minutes flipping half way.
Meanwhile, steam brocoli. Add lemon juice and pepper to taste.
Serve fish and brocoli together.
Top with soy-sauce, sesame seeds and pepper.

BENEFITS

Fish and brocoli (when eaten together) slows cancer cell growth *
Fish contains thyroid protecting, cancer fighting minerals *
Brocoli compounds are 13 times more effective in slowing cancer growth when eaten with fish *

* Sources: Rodale News - Food Pairing

Creamy Banana Almond Smoothie

INGREDIENTS

1 frozen ripe banana
1 cup of unsweetened vanilla almond milk
1 tablespoon of almond butter (any nut butter will work fine)
1 tablespoon of ground flaxseed

DIRECTIONS

Combine all ingredients in a blender and serve over ice cubes!

BENEFITS

Ground flaxseed
... protects against breast cancer, prostate cancer, and colon cancer
... great source of fiber and omega 3
... prevents plaque from depositing in the arteries
... decreases bad cholesterol levels
... reduces inflammation

Enjoy this treat as a healthy breakfast smoothie, fulfilling
 snack, or even satisfy your sweet tooth!

Vegan Pumpkin Pie Oats

INGREDIENTS

1/4 cup of oats
1/3 cup of canned pure pumpkin
1 cup of unsweetened almond milk
1 banana
Cinnamon
Pumpkin pie spice
Pepitas (raw pumpkin seeds)
Optional: 100% organic maple syrup

DIRECTIONS

Cook your oats in unsweetened almond milk. Once cooked, add your pure pumpkin and keep heating. Finally top your oats with banana slices, cinnamon, pumpkin pie spice, pumpkin seeds and a little maple syrup!

BENEFITS

Canned pumpkin is high in vitamin A (assists eye vision and immune system)
Raw pumpkin seeds are packed with fiber, iron and vitamin C
Banana provides your body with potassium and assists bowel regularity

Enjoy this hearty vegan breakfast in the winter time!!