superfood ingredients method nutrition facts PORTION: 3 oz serves: g 3g 30g 4g 3g 135mg

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1 superfood ingredients 1 qt Frozen Apples, Sliced 3 Tbsp Cornstarch 2 tsp Vanilla Extract 4 Tbsp Dark Brown Sugar 2 sprays Cooking Spray 1 1/2 Tbsp Lemon Juice 1 1/2 Tbsp Almond Flour 4 1/2 oz Rice Flour 4 1/2 oz Coconut Oil 4 Tbsp Dark Brown Sugar 6 Tbsp Salt 1 tsp Ground Cinnamon 1 tsp Water 7 1/2 oz Fat Free Greek Yogurt 2 1/2 Tbsp Honey 1. Preheat the oven to 350F. Make sure to firmly pack the apples into what you re using to measure them. 2. In a mixing bowl, toss together the apples, cornstarch, vanilla extract, lemon juice and brown sugar. Spray the baking dish with cooking spray and spread the mixture evenly. 3. Melt coconut oil and let cool. Mix together the water, almond flour, rice flour, melted coconut oil, brown sugar, salt and cinnamon in a mixing bowl. Spread evenly over the apple filling and bake in the oven for 30 to 40 minutes, or until the apples are juicy and tender and the topping is golden brown. 4. Remove from oven and let cool. Divide into 3 oz. portions. Serve each portion with 1 Tbsp of yogurt and drizzle 1/2 tsp of honey. PORTION: 3 oz serves: g 3g 30g 4g 3g 135mg

2 ingredients 1/2 tsp Canola Oil 4 ea Wild Salmon Fillet 3 1/2 oz Farro 1 3/4 cup Water 2 cups Granny Smith Apples, Diced 3 Tbsp Fresh Cilantro, Chopped superfood 1 1/4 tsp Jalapeño Peppers, Diced 1/4 cup Red Onions, Thin Slivered 1 tsp Ground Cumin 1 Tbsp Lime Juice 1/2 tsp Ground Black Pepper 1 cup Arugula Lettuce Leaf 1. Rub the salmon with oil. Grill salmon for 5-7 minutes on each side turning once. Cook until internal temperature reaches 145F internal temperature. 2. Place farro in a pot with water and bring to a boil. Lower heat to simmer and cook until tender, about 20 minutes. Drain, cool and set aside. 3. In a large bowl combine the farro, apples, lime juice, arugula, cilantro, jalapeno, onion, cumin and pepper. Mix thoroughly. Portion 1 1/2 cup farro salad and top with 4 oz salmon. PORTION: 1 fillet, 1 1/2 cup salad 280 6g 1g 31g 27g 4g 105mg

3 superfood ingredients 1 1/4 cup Whole Wheat Flour 2 Tbsp Honey 2 tsp Baking Powder 1/2 tsp Salt 1 ea Egg 1 cup Skim Milk 1/2 tsp Vanilla Extract 1 Tbsp Butter, Melted 8 oz Fresh Baking Apples, Peeled, Cored, 1/4 Diced 1. In a mixing bowl, whisk together the flour, baking powder and salt. In a separate bowl, whisk together the honey, egg, milk and vanilla. Preheat a nonstick griddle over medium heat. Whisk the wet ingredients into the dry. Stir in the melted butter. The batter should be thick and smooth. Fold in the apples. 2. Spoon the batter onto the griddle 1/4 cup at a time. Cook the pancakes until set and thoroughly bubbly, about 3 minutes. Flip each pancake with a spatula and cook until golden brown, about 2 minutes more. Serve with your favorite toppings. PORTION: 2 pancakes serves: g 1.5g 31g 6g 3g 360mg

4 superfood ingredients 2 tsp Ginger Root, Fresh, Minced 1/2 tsp Honey 2 tsp Oil, Olive 2 tsp Rice Vinegar, Seasoned 12 oz Grilled Chicken 3 cups Cooked Spaghetti 8 oz Fresh McIntosh Apples 2 tsp Lemon Juice, Fresh 2 oz Cucumbers 2 oz Carrots, Fresh 1/4 cup Cilantro, Fresh, Chopped 1/4 cup Basil, Fresh, Chopped 1/4 tsp Kosher Salt 1/4 tsp Ground Black Pepper 1. Prepare chicken and pasta. 2. For the dressing, in a bowl mix the vinegar, oil, honey and ginger. Set aside. 3. Julienne cut the apples and soak in water with lemon juice for 30 minutes. Drain and set aside. 4. Julienne cut the cucumbers and carrots. In a large bowl, mix together the vegetables, apples, herbs, salt and pepper. Toss together well. 5. Slice the chicken and toss with the salad or serve over the top. PORTION: 1 serving 340 9g 1.5g 31g 32g 4g 310mg

5 ingredients 2 cups Cooked Basmati Rice 1/2 cup Water Sweet & Spicy Indian BBQ Sauce: 2 tsp Olive Oil 2 ea Minced Garlic Cloves 1 1/2 tsp Fresh Ginger Root, Minced 1 Tbsp No Salt Added Tomato Paste 1/2 cup Apple Cider Vinegar 1 Tbsp, 1 tsp Dark Brown Sugar 3 oz Fat Free Plain Greek Yogurt 1/8 tsp Salt 1/4 Ground Black Pepper 1 1/2 tsp Madras Style Curry Powder 1/2 tsp Cayenne Pepper 1 1/4 tsp Garam Masala superfood Apricot-Vindaloo Pork Loin: 1 lb Boneless Pork Loin 1/2 tsp Ground Black Pepper 1 1/2 tsp Lemon Pepper Seasoning 2 Tbsp Olive Oil 4 ea Fresh Apricots Spinach Chickpea Sauté: 1 ea Minced Garlic Cloves 1 1/2 tsp Canola Oil 3/4 tsp Fresh Thyme Leaves 8 oz Baby Spinach 1/2 cup Garbanzo Beans, Drained and Rinsed 1/4 tsp Salt 1/8 tsp Ground Black Pepper 1. Sweet & Spicy Indian BBQ Sauce: Sweat garlic and ginger in olive oil on medium flame. Allow garlic to become fragrant. Lower flame and add tomato paste. Sauté tomato paste for 5 to 6 minutes. Whisk in vinegar, brown sugar and Greek yogurt. Simmer on low heat for 10 minutes. Season sauce with salt, pepper, curry, cayenne and masala. Allow to simmer for 5 more minutes or until sauce has reduced by half. 2. Apricot-Vindaloo Pork Loin: Preheat grill. Cut pork loin into 1/2 slices. Season pork with pepper, lemon pepper and olive oil. Grill each slice for 5 minutes on each side or until pork reaches an internal temperature of 165F for at least 15 seconds. Thoroughly wash apricots, deseed and cut in half. Brush apricots with olive oil and place on grill, cut side down. Grill until they are charred, about 3 minutes. Carefully flip the apricots, grill until they are bubbling around the edges and skin softens, about 2 minutes. Remove from grill and allow to cool slightly. Cut apricots into slices. 3. Spinach Chickpea Sauté: In a large sauté pan, sweat garlic and thyme in oil. Add chickpeas. Sauté for a few minutes. Add spinach. Lower flame and sauté spinach until just wilted. Season with salt and pepper. 4. Heat water in a large sauté pan over a high flame. After 30 seconds, add spinach and chickpea mixture. Pan steam for 30 seconds. Add grilled pork and apricots. Cover and cook for 1 minute. Remove lid. 5. To serve, place spinach chickpea sauté, pork and sliced apricots on top of the rice. Top with Indian BBQ sauce. Serve immediately. PORTION: 1/2 cup serves: g 5g 44g 35g 5g 490mg

6 ingredients 3 cups Brown Rice, Dry 6 cups Water 6 ea Salmon Fillet 1/2 tsp Salt 1/2 tsp Ground Black Pepper 1 Tbsp Extra Virgin Olive Oil 1 lb, 4 oz Onions, Sliced 1/2 cup Celery, Julienne Sliced superfood 1 cup Red Bell Peppers, Julienne Sliced 1 ea Whole Bay Leaf 1/2 tsp Salt 1/2 cup Unseasoned Rice Wine Vinegar 1/2 cup White Wine 1/4 cup Granulated Sugar 3 cups Fresh Cherries 1 tsp Fresh Rosemary, Chopped 1. Place rice in medium saucepot. Cover rice with water. Bring to a boil over medium-high heat. Reduce heat to very low simmer. Cover to steam rice for 20 minutes. Set aside. 2. Soak a cedar plank in water for at least 1 hour. Season the salmon with salt and pepper. Place the salmon on the plank and then place the plank on the grill over indirect heat. Cook the salmon until the salmon has reached 145F internally. (If you wish to omit the cedar plank, grill the salmon over direct medium-high heat and cook until 165F internally). 3. Wash, pit and slice the cherries in half. Set aside. 4. In a pan over medium-high heat, heat the olive oil and then sweat the onion, peppers and celery. Add the bay leaf and salt to the pot. Cook until onions become translucent and fork tender. Next add the white wine, sugar and vinegar. Lower the heat and simmer for minutes or until the liquid is reduced, syrup-like in consistency. Remove from heat and add the rosemary. While off of the heat, incorporate the cherries. Serve over the salmon. PORTION: 1 salmon fillet serves: g 1.5g 76g 23g 6g 370mg

7 superfood ingredients 2 1/3 cup Frozen Sliced Peaches 3 Tbsp Dark Brown Sugar 2 1/2 tsp Lemon Juice 6 1/2 oz Yellow Cake Mix 1/2 tsp Ground Cinnamon 2 1/2 Tbsp Melted Butter 1. Defrost and drain peaches. Toss with brown sugar and lemon juice and place in a baking pan. 2. Mix together cake mix and ground cinnamon. Pour melted butter in and mix with a fork until crumbly to make the streusel. Spread streusel evenly over fruit. Bake at 350F for minutes, or until streusel is cooked through and golden brown. 3. Serve warm or chill and keep leftovers in the fridge. PORTION: 1 cup 320 9g 5g 59g 3g 2g 390mg

8 superfood ingredients 4 slices Whole Wheat Bread Slices 1 tsp Ground Cinnamon 1 1/2 tsp Fresh Sage, Chopped 4 oz Ricotta Cheese, Part Skim Peach Compote: 8 oz Medium Peaches 1/8 tsp Arrowroot Flour 1/4 cup Agave Nectar 1/4 cup Warm Water 1. Make the compote: Peel, deseed and dice the peaches into bite sized pieces. Combine all of the compote ingredients in a saucepan and cook over medium-high heat until the liquid has reduced and the peaches are softened (12-15 minutes). Stir occasionally. Remove from heat and let cool. Store any leftover compote in the fridge. 2. If possible, use artisanal whole wheat loaves, sliced to about 1 inch thick. Toast the bread. Spread 2 Tbsp of ricotta on the toast, sprinkle 1/8 Tbsp of cinnamon and finish with ¼ cup of peach compote. Sprinkle with sage. PORTION: 1 slice 260 5g 2g 48g 8g 5g 23mg

9 superfood ingredients 12 oz Grilled Chicken, Diced 1 Tbsp Olive Oil 1/2 tsp Ginger Root, Minced 1/2 tsp Garlic Cloves, Minced 1/8 tsp Mustard Seeds 1/8 tsp Cumin Seeds 1/8 tsp Turmeric 2 Tbsp Red Wine Vinegar 2 Tbsp Light Brown Sugar 1 cup Canned Diced Tomatoes, No Salt Added, Drained 1/4 cup Green Onions, Sliced 1/8 tsp Salt 1. Heat a pan over medium heat and drizzle the olive oil. Add the aromatics (ginger, garlic, mustard seeds, cumin seeds, turmeric) into the pan and sauté until fragrant, about 2 minutes. 2. Add vinegar and brown sugar and bring to a boil until sugar is melted. Remove from heat and add the drained, diced tomatoes and scallions. Season with salt and serve over the cooked chicken. PORTION: 3 oz. chicken, 1/4 cup chutney g 1.5g 10g 26g 2g 210mg

10 ingredients 3 cups Medium Tomatoes, Seeded and Diced 3/4 cup Green Onions, Sliced 1/4 cup, 1 Tbsp Lime Juice 1 1/2 tsp Lime Zest 1/4 cup Fresh Cilantro, Chopped 1/8 tsp Salt 1/8 tsp Ground Black Pepper 1 1/2 tsp Chili Powder superfood 1 1/2 tsp Ground Cumin 4 ea Tilapia Fillet 1/8 tsp Salt 1/8 tsp Ground Black Pepper 3 Tbsp Canola Oil 12 ea Corn Tortilla, 6 1 1/2 cup Romaine Lettuce, Chopped 1. In a bowl combine the chopped tomatoes, cilantro, green onion, lime zest and lime juice. Season with salt and pepper. 2. On a parchment lined baking tray, toss together the fish, chili powder, cumin, olive oil, salt and pepper. Place the fish in a single layer on the tray and bake for 5-8 minutes or until opaque and internal temperature reaches 165F. 3. Wrap the tortillas in foil and warm for about 3 minutes in the oven. In each tortilla, add 3 Tablespoons of salsa, 2 oz. of fish and 1 Tablespoon of lettuce. PORTION: 2 tacos g 1.5g 32g 28g 6g 180mg

11 ingredients 1 1/2 lb Whole Wheat Penne Pasta, Cooked 1/4 cup Fresh Italian Parsley, Chopped Tomato Herb Sauce: 1/2 cup Fresh Basil, Chopped 1/2 cup Fresh Italian Parsley, Chopped 6 ea Plum Tomatoes 1 ea Garlic Cloves, Peeled superfood 1/2 tsp Crushed Red Pepper Flakes 3/4 tsp Ground Black Pepper 1/4 tsp Salt 1 ea Red Onions, Cubed 1/2 cup Cold Water 2 Tbsp Canola Oil 1. Prepare the pasta. 2. For the sauce, heat pan and add oil. Sauté the onion, tomato, garlic, basil, red pepper flakes and parsley. Simmer everything together for about 20 minutes. Add the salt and pepper. If the sauce is too thick, add a little water. 3. Combine thoroughly with the cooked pasta and serve sprinkled with fresh parsley. PORTION: 1 cup pasta, 1/2 cup sauce serves: g 0.5g 40g 8g 6g 290mg

12 ingredients 1 Tbsp Minced Garlic Cloves, Fresh 1 Tbsp Cumin Seed 1 Tbsp Ground Coriander 1 Tbsp Mustard Seeds 1 tsp Fennel Seeds 1/4 tsp Ground Paprika 1/4 tsp Salt superfood 1/8 tsp Ground Black Pepper 2 Tbsp Canned Tomato Paste 1 1/2 cup Crushed Tomatoes, No Salt Added 2 Tbsp Canola Oil 1/4 cup Low Sodium Vegetable Broth 2 cups Baby Spinach 1 lb Shrimp 1. Heat the oil in a skillet over medium high heat. When the oil is hot add the garlic, cumin seeds, coriander, mustard seeds, fennel seeds, paprika, salt and pepper and cook for 20 seconds. Stir in the tomato paste and cook for an additional 10 seconds. Stir the crushed tomatoes and vegetable broth into the skillet. Bring to a boil, then reduce heat to low and cook for 5 minutes. Turn off heat and set aside. 2. Place peeled shrimp and spinach in the hot prepared tomato sauce and simmer until cooked through, about 2 minutes. Serve with rice or quinoa and vegetables such as Brussels sprouts. Chef Tip: Homemade broth made from vegetable scraps works great in this recipe and helps reduce food waste. PORTION: 1 1/2 cup g 1g 40g 29g 3g 295mg

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