Baked Lemon Pepper Salmon with Saffron Quinoa and Roasted Vegetables

INGREDIENTS

Mixed Vegetables (Carrots, brocolli, cauliflower)
Salmon
Quinoa
Saffron
Pink Himalayan Salt
Lemon Pepper
Olive Oil
Red Wine Vinegar


DIRECTIONS

1. Cook quinoa (one part quinoa to two cups liquid). Towards the end of the cooking time (when there is still a little liquid left), add a sprinkle of saffron and pink Himalayan salt to the quinoa. Stir and serve warm.
2. Roast Veggies: Place your vegetables on a sheet pan, add some olive oil, red wine vinegar and lemon pepper to the vegetables and mix. Roast for about 20 minutes.
3. Baked Salmon: Place salmon on tin foil in a oven safe dish. Coat with some olive oil and lemon pepper. Bake at 375 for about 15 minutes flipping half way.

My Everything but the Kitchen Sink Salad

INGREDIENTS

Chopped Romaine Lettuce
Chopped Kale
Roasted Sweet Potatoes
Cooked Quinoa
Baked Salmon
Hard Boiled Egg
Pomegranate Seeds
Homemade Balsamic Vinaigrette

DIRECTIONS

1. Roasted Sweet Potato: Clean, peel and cut your raw sweet potato in 1 inch diameter cubes. Toss with some coconut oil and your favorite herbs (garlic, pepper etc.) and roast in a 425 degree oven for about 40 minutes until cooked and crispy on the outside.
2. Fluffy Quinoa: To cook quinoa you will need one part quinoa and two parts liquid. For example, to make one cup of dry quinoa, you will need to add 1 cup of dry quinoa to two cups of water/chicken stock/vegetable stock. Cook on medium high for about 20 minutes.
3. Baked Salmon: Place a piece of thawed salmon onto a baking sheet lined with foil and sprinkle with your favorite herbs (parsley, oregano, pepper, garlic etc.). Bake at 400 degrees for about 12-15 minutes. The juice in the salmon is so moist that you wont even need oil!
4. Hard Boiled Eggs: Place eggs in regular temperature water then bring to a boil for 12 minutes on high. Turn the heat off and keep eggs in the water for another 5 minutes before peeling. 
5. Homemade Balsamic Vinegar Dressing: In a blender, add juice of two lemons, apple cider vinegar, dark balsamic vinegar, some olive oil, fresh garlic, dijon mustard, onion powder and pepper. Blend all the ingredients together and you have yourself a clean dressing you can use throughout the entire week!

Vegetarian Waldorf Cobb Salad

INGREDIENTS

1. Lettuce of Choice (romaine, spinach, kale) 
2. Cooked Quinoa
3. Hard Boiled Egg
4. Chopped Apple
5. Grapes
6. Blue or Gorgonzola Cheese
7. Dried Cranberries
8. Chopped Almonds and Walnuts

DIRECTIONS

1. On a bed of lettuce, add 1/2 cup of quinoa, 1 hard boiled egg, 1/2 chopped apple, 10 grapes, 2 tablespoons of cheese, 2 tablespoons of cranberries and 2 tablespoons of chopped nuts.
2. Toss this salad with balsamic vinegar, lemon juice, olive oil and pepper.

NUTRITION FACTS

• 550 calories 
• 30 g of protein: 
• 18 g of fiber

I always have these ingredients in my fridge, this is my favorite go to meal because its full of protein and so delicious!!

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!

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!

Vegetarian Quinoa Power Bowl

INGREDIENTS

Cooked Quinoa (in water)
Chickpeas
Black Beans
Canned Tuna in Water (No Salt Added)
Steamed Broccoli
Chopped Tomatoes
Finely Chopped Spring Mix
Juice of 1 Lemon
Any Seasoning


DIRECTIONS

1. Cook your quinoa: Rinse the quinoa, bring the water to a boil and add your washed quinoa [Per every 1 cup of dry quinoa, cook in 2 cups of water]. Cover and cook on medium heat for 15-20 minutes until the water is obsorbed and the quinoa is cooked. 
2. Cook your beans: Soak beans in water for 12 hours. Bring water to a boil and add beans, cover and cook on medium heat for 30-45 minutes depending on how long they were soaked [the longer they soak, the more water they absorb and cook faster]. You can also use canned beans to make this process go faster :)
3. Wash and chop the tomatoes, spring mix and broccoli. 
4. To a large bowl add quinoa, beans, tuna, tomatoes, spring mix and broccoli.
5. Add the juice of 1 lemon and any seasoning.

NOTES

• I love to make a big batch of this in the beginning of the week and enjoy a bowl every day for lunch. Right before eating, add the lemon juice and seasoning!
• I would recommend opening your fridge and your pantry and tossing in any vegetables, or protein you have handy. Experiment!
• You will find 42 grams of protein in just 1 serving!! 1 serving = 4 cups (as shown in the photo above).

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

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

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