California Pesto Omelette

INGREDIENTS

• Whisked Eggs
• Spinach (fresh)
• Tomato (diced)
• Sun Dried Tomato (chopped)
• Black Olive (diced)
• Mozzarella Cheese
• Pesto
• Coconut Oil (spray)
• Italian seasoning (oregano, basil, thyme, pepper)

DIRECTIONS

1. Saute spinach, sun dried tomato, fresh tomato and black olives in a pan coated with coconut oil for about 3 minutes.
2. Take sauteed vegetables out of the pan and set aside.
3. In that same pan add your whisked eggs and let them cook before flipping them like a pancake. Make sure you have enough coating so they do not stick to the pan.
4. Once flipped, smear a heaping amount of pesto on the inside of the eggs (while its cooking)
5. Add your filling (sauteed vegetables) on top of the pesto and eggs.
6. Add mozzarella cheese on top of the filling.
7. Add your Italian seasoning.
8. After about 1 minute, fold the omelette over and put a top on the pan (this will allow your omelette to melt into itself).
9. Serve warm after about 2 minutes of cooking and melting :) 

NOTES

• Feel free to omit any ingredients you do not like.
• Possibility to substitute kale for spinach.
• This is a great brunch recipe to make since these ingredients are always found in most pantries or fridges at any time!

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.

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

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.