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