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

Roasted Snap Pea Quinoa

1 cup sugar snap peas
1/4 cup grape tomatoes, cut in half
1/4 cup whole grain quinoa
2 oz. extra firm tofu, cooked
Oregano,
Red pepper flakes,
Pepper, to taste

Preheat oven to 425F.
Spread snap peas evenly on baking sheet with nonstick spray. Sprinkle oregano and red pepper flakes to taste. Roast for 15 minutes.
Add tomatoes and toss with snap peas and pepper to taste. Return to oven for another 10 minutes.
Meanwhile, bring quinoa to a boil with 2 parts water on stove and then reduce heat to low and simmer until all liquid has been absorbed, about 10-15 minutes.

NUTRITION
240 cal; 36g carbs, 4g fat, 13g protein

Strawberry Pistachio Quinoa

Serves 1
1/4 cup Trader Joe's Tricolor Quinoa
3-4 fresh strawberries, chopped
1/4 cup shelled pistachios, lightly toasted
1/4 cup green onions, chopped
Dressing:
1 tsp. lime juice
1/2 tsp olive oil
Pepper to taste

Fig Balsamic Parfait

6oz. Plain nonfat Greek yogurt
1/2 kiwi
1/2 grapefruit
Drizzle fig balsamic vinegar

175cal; 0g fat; 23g carbs; 19g protein

Complete source of vitamin c and good source of calcium.

Kale, Tomato, Basil Scramble

1 cup dry kale
1/4 cup grape tomatoes, sliced in half
1/4 cup fresh basil, sliced
1/2 oz. light shredded mozzarella
9 tbs. 100% liquid egg whites

Cook kale over medium-high heat with nonstick spray and 2 tbs. water until begins to wilt. Reduce heat to medium and add egg whites and stir to mix. Add cheese and tomatoes and cook for about 2-3 more minutes. Add basil and cook enough to fully combine.

NUTRITION
136cal; 8.1g carb; 21g protein; 1.5g fat; 219% Vitamin A; 120% Vitamin C

Shrimp & Sweet Potato Quinoa

1 serving

1/2 cup frozen shrimp, defrosted
1/4 cup dry whole grain quinoa
1/2 cup baked sweet potato, chopped
1/2 oz. sun dried tomato
1 tsp. oregano
1/2 tsp. olive oil

Bring quinoa and 1/2 cup water to a boil. Lower heat and simmer for 12-15 minutes.
Combine remaining ingredients and set aside until quinoa is cooked, then mix and serve.

NUTRITION
400cal, 55g carbs, 33g protein, 5g fat, 386% vitamin A, 30% fiber, 15% potassium

Early Spring Seasonal Salad

This healthy salad is full of vegetables fresh in season as of early March in California. Some people choose to eat the fruits and vegetables in season for many reasons, including the better prices, fresher tasting produce, and feeling at one with nature's growing cycle.

2 cups arugula

1/4 cup green onion

1/4 cup cremini mushrooms

1/4 cup fresh basil

1/2 oz. fat-free basil

1 medium sweet potato, sliced and baked with 1/2 tsp. olive oil (400F for 30 minutes)

NUTRITION

165 cal; 28g carb; 3g fat; 7.2g protein; 150% Vitamin A

Strawberry Kiwi Parfait

6 oz. light strawberry yoplait yogurt
1/2 kiwi
1/4 cup low fat granola

256cal; 1.8g fat; 8.1g protein; 180% Vitamin C

Baked Sweet Potato Wedges

Sweet potatoes provide over 100% of vitamin A, and one medium sized sweet potato has 100 calories, and 0g fat!

RECIPE
Preheat oven to 400F.
Toss sliced sweet potato with 1/2 tsp. extra virgin olive oil and sprinkled tarrogon (or rosemary, or any other herb!) on foil-lined baking sheet.
Cook for a total of 30 minutes, turning halfway through.

Arugula Basil Wrap

Arugula
Fresh Basil
Fat-free Feta
Sun-dried Tomatoes
Green Onion
Balsamic Vinegar
Whole-grain Wrap

219cal; 35g carbs; 4.6g fat; 12g protein; 100% Vitamin A

Roasted-Veggie & Tofu Pilaf

Under 300 calories!
There are so many unique flavors that meld on the bed of protein-rich quinoa. Tofu adds more meatless protein that create a balance in texture and neutrality in flavor.

1/4 cup dry quinoa
3 oz. firm tofu, roughly crumbled
1/4 orange, chopped
1 celery stalk, chopped
1/3 orange bell pepper, sliced
1/4 cup carrots, chopped
1/8 cup sunflower seeds
Blend of herbs and pepper to taste

Cook quinoa and set aside. Drain out excess moisture from tofu (set between layers of paper towels under heavy pressure, such as a cooking pot or pan). Let cook over medium to medium-high heat for a few minutes on each side until browned but still tender in the center. [Feel free to add a pinch of herbs to uncooked edges of tofu for extra flavor and aesthetic appeal]
Spray nonstick olive oil on foil lined baking sheet and toss celery, bell pepper, and carrots with dried herbs. Roast at 425 for about 20 minutes, being sure to flip/stir halfway through. In last 5 minutes add orange and tofu.
Meanwhile, over medium heat toast sunflower seeds in skillet, stirring constantly until fragrant, about 3-5 minutes.

Spread quinoa on plate to create a bed-like pilaf structure. Top with remaining ingredients.

Carrot Spinach Wrap

Easy, fun way to utilize the vitamin rich vegetables that carrots and spinach provide. Dip in your favorite dressing for extra flavor.

Orange Carrot Quinoa

The orange and ginger are common flavor combinations in many recipes. The carrot adds extra orange brightness, and loads of vitamin A.

1/4 cup dry quinoa
1/4 tangelo minneola (orange)
1/4 cup carrots, chopped
1/8 cup red onion
1 tsp. ground ginger

1. Cook quinoa and set aside.
2. Saute red onion until browned, stir in carrots and ginger.
3. Combine all ingredients and serve warm!

Grilled Tofu & Vegetable Open-Face

2 slices whole-wheat bread
3 oz. firm tofu, drained and pressed
2 cups spinach
2 mini sweet bell peppers
1 tomato, sliced
1 tsp. balsamic vinegar
Dried basil and pepper to taste

Over medium heat place bread slices in skillet until browned on both sides. Add bell peppers and tomato slices. Sprinkle desired amount of basil and pepper. Let balsamic vinegar soak into tofu (if any leftover, add to vegetables). Place tofu in pan and let lightly brown on both sides. Add spinach until it becomes wilted. Assemble ingredients evenly on each slice of bread. Slice in half and enjoy!

Grilled Veggie Sandwich

You can even see the steam coming from this fresh & hot sandwich!

1 celery stalk
2 mini sweet bell peppers
1 1/2 cups spinach
2 slices nature's own 100% whole wheat bread

126 cal. 7g protein

Shrimp Veggie Quinoa w/ Tahini Basil Sauce

Tahini is a sesame seed paste that has a spicy bite to it. Can be used to complement a variety of dishes. Add just enough to your liking. Just because a recipe might call for a specific amount, the person that created it may very well have a different taste tolerance. Experiment!

Serves (a hungry) 1

1/3 cup dry quinoa
1/4 cup frozen shrimp, defrosted
1/4 cup carrots, chopped
1/4 cup celery, chopped
1 tsp tahini
1/2 tsp dried basil
1 tsp olive oil
Splash of lime juice

Bring quinoa and 2 part water to a boil, then reduce heat and simmer for about 15 minutes or until quinoa has soaked up the water and is tender.
Meanwhile, in a separate bowl combine tahini, lime juice, and basil. Coat shrimp in sauce mixture and set aside.
In last couple minutes of quinoa's cooking time, add carrots, celery, olive oil, and shrimp. Stir to combine.
Top dish with remaining sauce and enjoy!

NUTRITION
Calories 402 Calories from Fat 113

Total Fat 12.6g (19%)
Saturated Fat 1.4g (7%)
Trans Fat 0.0g
Cholesterol 170mg (57%)
Sodium 221mg (9%)
Total Carbohydrates 39.8g (13%)
Dietary Fiber 5.5g (22%)
Sugars 1.9g
Protein 31.9g
Vitamin A 95% Vitamin C 4%
Calcium 13% Iron 27%
Nutrition Grade A
* Based on a 2000 calorie diet

Cran-Celery Bulgur

Bulgur is a popular Middle Eastern grain that has a nutty flavor and great texture. It is a low fat, high protein alternative to meat providing many minerals and a good source of fiber.

1/2 cup dry bulgur: 240cal, less than 1g fat, 8g protein, 12g fiber, 35g carbs

RECIPE
Dried cranberries
Celery
Bulgur
Red onion
Dried herbs (I tried oregano and tarragon)
[amount of ingredients varies on the number of servings and personal tastes]

First, boil enough water to cover dried cranberries and let sit so they plump up.
Then, sauté onions and celery in a little olive oil over medium heat until slightly browned.
Add 1 part bulgur to 2 parts water. Sprinkle in dried herbs. Bring to a boil and then reduce heat to low, cover and simmer for about 15 minutes or until bulgur has soaked up all the water and is tender.
Drain the dried cranberries and add to bulgur mixture. Sprinkle with a little more herbs and serve hot!

Herb Roasted Vegetables

Great, easy alternative to get all of the benefits vegetables have to offer with the enhanced natural flavors of herbs.

Toss veggies of choice in some olive oil and sprinkle with a mixture dried herbs and ground pepper. Place in 425F oven (temperatures may vary depending on your oven) for 20 minutes, stirring/turning vegetables halfway through to evenly roast.

Healthy Cereal Choice

Instead of grabbing the frosted flakes or even the rice krispie cereal, try this healthy alternative that's low in fat & added sugars and full of protein and fiber to keep full longer.

Eating Right brand's Muesli Cereal
A combination of dates, oats, corn, barley, and wheat bran uniting flavor and nutrition.

The Stats (per 2/3 cup):
210 calories
3g fat (0 saturated)
210g potassium
41g carbs
5g protein
4g fiber
12g sugar
100%dv vitamin B12, B6, and Folate
25%dv iron, vitamin e, and riboflavin
20%dv vitamin c, and niacin
10%dv vitamin a, d, phosphorous, zinc, and magnesium

Cinnamon Roasted Chickpeas

This recipe is adopted from:
http://cheesepleasebyjess.blogspot.com/2011/09/roasted-chickpeas-two-ways.html

The image shown below is my product of the honey cinnamon style provided. A quick snack that provides protein and energy!

Spinach Chickpea Salad

The zingy taste of cilantro, lime juice, and red onion freshly complement the nutty flavor of the chickpeas, cumin and spinach. This is a great meatless option that provides a significant 7 grams of protein (per serving) to incorporate as a side salad or over whole grains.

Serves 2
1/2 can (15oz) low sodium chickpeas/garbanzo beans
1 cup spinach
1/4 cup cilantro
1/8 cup red onion
1/2 tbsp. lime juice
1/4 tsp. cumin
1/2 tsp. olive oil
Dash of garlic powder and pepper

Roast drained and rinsed chickpeas in oven at 400F for 10 minutes (stirred halfway through for even roasting). Process spinach in food processor until well chopped. Mix chickpeas, spinach, and onion into a bowl. Combine the rest of the ingredients in a separate bowl and pour over chickpea mixture.
Chill in fridge for about 10 minutes to let flavors meld.

Total Calories: 125 per serving

Fresh Orzo Salad

Serves 1

Sauté 1/2 green pepper, 2 tsp. red onion, and 1 small stalk of celery in a splash of lime juice and sprinkled pepper. Once veggies are slightly browned, add in 1/3 cup cooked orzo until completely mixed and warmed. Serve with another splash of lime juice and 2 tsp. chopped fresh cilantro.

Total Calories: 211

Warm Pear with Almond Butter

Spread 1 tbsp. of almond butter across 1 sliced pear. Sprinkle with cinnamon and warm in microwave for about 20 seconds.

Almond butter is a great alternative to peanut butter. It contains zero cholesterol, low fat (of those are"good fats" such as monounsaturated fats), more protein and it increases your good cholesterol. PB contains cholesterol and more fat including "bad fats" such as trans fats. The flavor may need some getting used to, but cinnamon sweetens it without extra sugar. Cinnamon provides antioxidant properties as well.

Total Calories: 190