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