Quinoa and Poached Egg Brunch

INGREDIENTS

1. Cooked Quinoa
2. Sauteed Kale
3. Sauteed Onion
4. Chopped Tomato
5. Peas
6. Egg
7. Avocado
8. Salsa

DIRECTIONS

1. Saute your onion and kale
2. Add cooked quinoa to the pan
3. Add chopped tomato and any other vegetables you may have in your fridge or freezer
4. Poach your egg
1. Bring a pot of water to a boil and slowly drop your egg into the water. 
2. I like to break my egg into a small bowl first, then put the egg into the pot so it does not break apart. 
3. Leave in for about 3 minutes. 
4. Use a large serving spoon to take the egg out.
5. Serve your egg on top of the warm quinoa and veggie mixture.
6. Serve with a side of avocado and salsa,

Vegetarian Burrito Bowl

INGREDIENTS

Coconut Oil
Onion
Soy 'Beef' (Trader Joe's)
Bell Pepper
Corn
Tomato
Cooked Black Beans
Cooked Quinoa
Salsa
Lettuce

DIRECTIONS

1. In a large pan, saute onion in coconut oil over medium heat
2. Add soy 'beef' into the pan (you can omit this step if you do not eat soy)
3. Add chopped bell pepper, tomato and corn to the pot
4. Add one can of rinsed and drained black beans
5. Add cooked quinoa
6. Add a whole can of salsa, cover and simmer for 10-15 minutes
7. Enjoy this mix over a bed of lettuce
8. If your feeling extra frisky, add some cheddar cheese on top!

Pesto Spaghetti Squash with Shrimp

INGREDIENTS

1 Spaghetti Squash
Cooked and Peeled Shrimp
Onion
Sun-dried tomato
Tomato
Pesto
Parmesan Cheese
Olive Oil

DIRECTIONS

Spaghetti Squash:

1. Cut a spaghetti squash in half
2. Rub the open side with olive oil
3. Bake with open side down on a baking sheet for 35-45 minutes in a 400 degree oven
4. Once cooked, scoop the insides out with a fork to make spaghetti line strands

Pesto and Shrimp Sauce:

1. Saute chopped onion in a large pan with olive oil
2. Add sun-dried tomato, shrimp, tomato, cooked spaghetti squash to the pan and stir.
3. Add a generous amount of pesto to coat the dish

Top It Off:

1. Sprinkle with Parmesan cheese
2. Add ground pepper. parsley, oregano and basil

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!