Black Bean and Mango Salad

INGREDIENTS

Black Beans
Cubed Mango
Chopped Tomato
Cubed Avocado
Corn
Cilantro
Chopped Red Onion
Lime Juice
Pepper

DIRECTIONS

1. Throw all ingredients together and toss with Lime juice!

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.

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!

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

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

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

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