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!