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