Pineapple Straw-Basil Smoothie

6 oz. honey Greek yogurt
1/3 cup frozen, or diced pineapple
1/2 cup fresh strawberries
1/4 cup fresh basil leaves (about 5 leaves)
2 ice cubes

NUTRITION
172cal, 26g carbs, 14.7g protein, 0.3g fat
93% vitamin C

Fresh Basil & Salsa Soup

Ingredients (Makes 2 servings)
1 2/3 cup water
1/4 cup salsa
1/3 cup (about 1 medium) organic carrot
1/3 cup celery
1/4 cup fresh basil
2 oz. organic firm tofu (optional, but included in nutrition)

Directions
Cook tofu over medium heat until lightly browned; set aside. Bring water and paprika to boil. Add the rest of ingredients and bring to boil once again. Let simmer over medium to medium low heat until vegetables are tender, about 10-15 minutes.

Nutrition
Serving Size
1 serving (295.5 g)

Amount Per Serving
Calories 41
Calories from Fat 12
% Daily Value*
Total Fat 1.3g 2%
Saturated Fat 0.3g 1%
Sodium 198mg 8%
Total Carbohydrates 3.9g 1%
Dietary Fiber 1.1g 4%
Sugars 1.4g
Protein 3.7g

Vitamin A 70% • Vitamin C 6%
Calcium 8% • Iron 4%
* Based on a 2000 calorie diet
Breakdown
Daily Values (295.5g)

Legend:
Fat
Protein
Carbs
Alcohol
Other

NUTRIENT BENEFITS
No cholesterol
High in calcium
High in dietary fiber
Very high in manganese
High in magnesium
High in phosphorus
High in potassium
High in selenium
Very high in vitamin A
High in vitamin B6
High in vitamin C

Roasted Mushroom Pepper Quinoa

1/4 cup quinoa dry
1 medium bell pepper, sliced
1/4 cup crimini mushroom, sliced
2 oz. firm tofu, diced small
Olive oil & herbs to taste (I used oregano and tarragon)

For vegetables:
Preheat oven to 425F.
Roast bell pepper and mushrooms in enough olive oil to cover when tossed with herbs and a pinch of salt & pepper for 25 minutes total. About 15 minutes through, turn and toss for even roasting.
For tofu:
Sauté over medium heat with a little olive oil until lightly browned.
For quinoa:
Bring to a boil with 2 parts water. Lower heat and allow to simmer for about 15 minutes. Add water if necessary. For the last 3 or so minutes, combine vegetables and quinoa and stir to evenly heat and blend flavors.

NUTRITION
225cal, 35g carbs, 12g protein, 5g fat
154% vit. C, 25% iron

Sunny Fruit Spinach Salad

2 cups spinach
1/2 cup black seedless grapes (or red)
1/5 avocado, diced
2 small slices green apple, chopped
1/2 oz. sunflower seeds, raw
Fig balsamic vinegar drizzle to taste

NUTRITION
220cal, 22g carbs, 12g fat (1.2 sat.)
163% vit. A, 48% vit. C

Deconstructed Mushroom Burger

1 mushroom lover's Morningstar patty
1/4 avocado, sliced
1/2 small tomato, sliced
2 cups mixed greens
Balsamic vinegar, drizzled on greens

Cook patty as directed on box (or whichever method you prefer).
Top greens with patty, then tomato slices, followed by avocado. Sprinkle with pepper.

NUTRITION
196cal, 15g carbs, 10g prot, 11.8g fat

Avo-Tofu Lentils

1/4 cup green lentils

3 oz. extra firm tofu

3/4 cup tomato, chopped

1/5 avocado, chopped

1/4 cup portobello mushroom, chopped

pepper and herbs to taste



Bring lentils and 2-3 parts water to a boil. Lower heat and let simmer until tender.

Cook tofu over medium heat in a nonstick sprayed skillet. Halfway through, add mushrooms and cook until lightly browned.

Combine cooked and noncooked ingredients.

NUTRITION

285cal, 35g carbs, 9.6g fat (1g sat.), 19g protein, 10.8g fiber, & 25% iron

Lentils are an excellent source of protein, and can be used as a meat substitute for vegetarians! They are also easier and quicker to cook than beans.

Sautéed Salad

2 1/2 cups spinach/salad mix
1/2 tbs. pine nuts
1 tbs. raisins
1/4 cup water chestnuts
1 tsp. red wine vinegar

Heat skillet over medium heat with nonstick spray. Add all ingredients until spinach/salad mix starts to wilt. Dress with red wine vinegar.

100cal 15g carbs 2g fat