1 hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed 1 1/4 cups corn 1 red pepper, diced 1 cup cherry tomatoes (I used half red, half yellow) 1/2 cup packed fresh cilantro, chopped 1 lime 1 avocado, diced Salt and pepper to taste Place the cucumber, black beans, corn, red pepper, cherry tomatoes, and chopped cilantro in a bowl. Squeeze the fresh juice from the lime onto the salad, and stir well. Mix in the avocado, season with salt and pepper, and enjoy. Quinoa Salad 1/2 cup quinoa 1 cup water 1 bunch flat-leaf parsley, washed and chopped, thick stems removed 4 persian cucumbers, peeled in strips, seeded, and diced 2 medium tomatoes, diced 1 ripe and slightly firm avocado, diced 2 or 3 tablespoons extra-virgin olive oil Salt and pepper, to taste. In a small saucepan, bring water and salt to a boil. Stir in quinoa, cover, and lower the heat to simmer. Cook for 15 minutes. Put quinoa into a medium-size mixing bowl, and cool. Add parsley, cucumbers, tomatoes, avocado, and oil to quinoa. Mix, and season to taste with salt and pepper
2 Fresh Burrito Bowl 1/4 cup black beans 1 teaspoon chicken broth Pinch of cumin Pinch of cayenne Pinch of garlic powder 1/2 cup red cabbage, sliced thin 3 ounces precooked grilled chicken breast, sliced thin 2 tablespoons nonfat Greek yogurt 2 tablespoons fresh salsa Fresh cilantro, for garnish Sliced green onions, for garnish Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside. Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, Greek yogurt, salsa, and cilantro and green onions, and enjoy immediately! Mediterranean Quinoa Salad For the dressing: 3 tablespoons lemon juice 2 tablespoons red wine vinegar 1/2 tablespoon olive oil Pinch of oregano For the salad: 1 cup quinoa, cooked 2 cups spinach 1 red pepper, diced 10 grape tomatoes, halved 10 kalamata olives, sliced 1/4 cup feta cheese Whisk together all the dressing ingredients in a small bowl. Set aside. In a large bowl, combine the quinoa, spinach, and about half of the prepared dressing. Mix well with a wooden spoon. Add the red pepper, tomatoes, olives, and remainder of the dressing to bowl. Mix well.
3 Not-Tuna Salad 1 (15-ounce) can no-salt-added garbanzos beans, rinsed and drained 1/2 apple, cored and chopped 1/4 cup finely chopped celery 1/4 cup chopped pecans 2 tablespoons dill relish 2 tablespoons finely chopped red onion 2 tablespoons chopped fresh dill 2 tablespoons fresh lemon juice Ground black pepper to taste Pulse the garbanzo beans in the bowl of a food processor or blender until coarsely chopped. Transfer to a medium bowl and add apple, celery, pecans, relish, red onion, dill, and lemon juice. Stir until well combined. Season with pepper and chill until ready to serve. You can spread it over a salad or fold it into a lettuce wrap. Zucchini Noodles Aglio et Olio Notes: Don t slice zucchini too thin 1/4 of an inch will do it. 1/2 teaspoon coconut oil Pinch of salt 1 tablespoon almond flour or almond meal 4 large zucchinis, sliced with a julienne peeler 2 tablespoons extra-virgin olive oil 2 cloves garlic, minced 1/2 teaspoon red pepper flakes (or more to taste) 1 tablespoon minced parsley 1/4 teaspoon black pepper *Add protein of your choice! Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it's melted, add the almond flour and a pinch of salt. Stir often with a wooden spoon, until it's toasty brown, about two minutes. Remove crumbs from the pan and save for garnish. In the same skillet, add the julienned zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they're coated. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving!
4 Cucumber Avocado Caprese Salad 2 cucumbers 1 pint cherry or grape tomatoes (about 30) 1 avocado 2 tablespoons chopped fresh basil 1 cup fresh mozzarella (I like to use the little balls) 1 avocado 1 tablespoon extra virgin olive oil 2 tablespoons balsamic vinegar 1 teaspoon garlic powder Salt and pepper to taste Wash, dry, and dice the cucumbers. Wash, dry, and halve the tomatoes. Dice the avocado. Place the cucumbers, tomatoes, and avocado in a bowl. Add sliced basil and mozzarella. Pour on the oil, vinegar, garlic powder, and salt and pepper. Mix thoroughly. Enjoy immediately. Kale Caesar Salad 2 tablespoons lemon juice 1 1/2 teaspoon Dijon mustard 4 anchovies, finely chopped 2 garlic cloves, finely chopped 1/4 cup extra-virgin olive oil 1/4 teaspoon fine sea salt 1/4 teaspoon ground black pepper 2 tablespoons grated Parmigiano-Reggiano cheese, plus more for garnish about 1 ounce total) 1 (3-pound) bunch dino kale, stems and tough ribs removed, leaves thinly sliced In a large bowl, whisk together lemon juice, mustard, anchovies, and garlic. Slowly whisk in oil until combined and thickened. Whisk in salt, pepper, and grated cheese. Add kale, and toss for a few minutes to coat all leaves well. Use a vegetable peeler to make ribbons of Parmigiano-Reggiano for topping the salad.
5 Salad in an Avocado Juice of one lime 1 teaspoon garlic, minced 1 pinch cayenne 1/4 cup yellow bell pepper, diced 1/4 cup baby tomatoes, sliced 3 radishes, diced 1 avocado, halved and seeded 1 tablespoon feta cheese 1 tablespoon cilantro, chopped 1 tablespoon scallion, chopped Combine lime juice, cayenne, and garlic in a small bowl. Add yellow bell pepper, tomatoes, and radishes to the bowl, and mix well. Set up your halved avocado on a plate, and scoop out extra flesh if necessary. Spoon your pepper and tomato salad mixture into the center of the avocado. Garnish with crumbled feta cheese, scallions, and cilantro. Guacamole Chicken Salad 2 large ripe avocados, peeled and pitted 1 tablespoon plus 1 teaspoon freshly-squeezed lime juice 1 cup cilantro, chopped 1/4-1/2 cup red onion, finely chopped 2-3 ribs celery, finely chopped (about 1/2 cup) 2 large serrano chili peppers, finely chopped 1 teaspoon kosher salt 2 cooked chicken breasts, skin removed, cubed (about 2 cups) Bibb or butter lettuce leaves, for serving Using a fork, mash avocados with citrus juice in a small bowl. Add cilantro, chopped onion, serrano chili peppers, and salt. Stir to combine. Fold in the chicken. Serve with lettuce leaves.
6 Broccoli Slaw Salad 1/2 cup plain yogurt 1 teaspoon lemon juice 1 tablespoon apple cider vinegar 2 tablespoons blue cheese crumbles 2 cups broccoli slaw (I used Trader Joe's) 2 ounces chicken breast, grilled or baked 1 teaspoon sliced green onions Combine yogurt, lemon juice, apple cider vinegar, and blue cheese crumbles in a small bowl. Mix well. In another bowl, add the broccoli slaw, then pour in your dressing, and mix well until all the slaw is coated evenly. Top off your slaw with the chicken breast, and sprinkle green onions on top. Enjoy!. Healthy Kale Salad 1 bunch of kale (about 4 cups when torn) 1/2 teaspoon extra-virgin olive oil 1 carrot, shredded 1/2 parsnip, shredded 2 stalks celery, sliced 1/4 cup parsley leaves 1 Fuji apple, diced 2 tablespoons ginger, minced 1/2 cup raw slivered almonds 2 tablespoons balsamic vinegar 1 tablespoon fresh lemon juice 1 tablespoon raisins (optional) Tear kale into bite-size pieces and place in large bowl. Pour in 1/2 teaspoon of extra-virgin olive oil into the kale, and massage for 2 or 3 minutes until it begins to break down. Add the carrots, parsnips, celery, parsley, apple slices, almonds, minced ginger, balsamic vinegar, and fresh lemon juice to the bowl of kale. Toss to combine until everything is well mixed. Sprinkle on a few raisins (optional), and enjoy.
7 Cheddar-Cauliflower Soup 2 tablespoons extra-virgin olive oil 2 large leeks, white and light green parts thinly sliced and rinsed 4 cups chopped cauliflower florets (from 1 medium head) 2 1/2 cups low-fat milk, divided 2 cups water 1 bay leaf 1 teaspoon salt 1/2 teaspoon white or black pepper 3 tablespoons all-purpose flour 1 1/2 cups shredded extra-sharp cheddar cheese 1 tablespoon lemon juice Heat the oil in a large saucepan over medium heat. Add the leeks and stir until very soft, about five minutes. Add cauliflower, two cups milk, water, bay leaf, and salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover, and cook, stirring occasionally, until the cauliflower is soft, about eight minutes. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about two minutes more. Remove from the heat. Stir in cheese and lemon juice. Lentil Salad With Mustard and Tomato Notes: Let sit for at least 30 minutes and served at room temperature. 1 cup French lentils 1 tablespoon Dijon mustard 1 tablespoon coarse seeded mustard Juice of 1 lemon 2 tablespoons white wine vinegar 1 tablespoon extra-virgin olive oil Coarse sea salt 1 small red onion, finely diced 1 cup cherry tomatoes, halved 1/4 cup roughly chopped Italian parsley Bring a large pot of salted water to boil, add the lentils, turn the heat to medium, and cook just until the lentils are cooked through, about 20 minutes. Drain the lentils, place them in a large mixing bowl, and set them aside. In a smaller bowl, whisk together the mustards, lemon juice, vinegar, olive oil, and a large pinch of salt. Add the vinaigrette to the lentils along with the onion, tomatoes, and parsley. Season the salad to taste with salt and more lemon or olive oil if you like.
8 Raw Walnut Tacos 8 large romaine leaves 2 cups walnuts 1 tablespoon cumin 1 tablespoon coriander 2 tablespoons balsamic vinegar 1 tablespoon coconut aminos Dash of paprika Dash of garlic powder Dash of black pepper To garnish: 2 avocados, peeled, pitted, and sliced 1/2 pint cherry tomatoes, halved 1/2 tablespoon parsley flakes Pinch of black pepper Pinch of sea salt Juice of 1 lime Thoroughly wash and drain the lettuce and tomatoes in a colander or on a paper towel and set aside while preparing the remaining ingredients. Combine all taco ingredients in a food processor. Pulse several times until crumbly, making sure not to overblend. Spread the walnut taco meat on the romaine leaves in equal servings. Garnish the walnut taco meat with sliced avocado, tomatoes, parsley, ground pepper, sea salt, and lime juice. Cauliflower Soup 3 teaspoons olive oil 1 1/2 pounds cauliflower, roughly chopped 1 1/4 cups green cabbage, roughly chopped 1/2 cup leeks, roughly chopped 2 tablespoons garlic, minced 1/2 cup parsnip, roughly chopped 1 1/2 teaspoons rosemary, minced 3/4 teaspoon thyme leaves 2 cups coconut milk 2 1/2 cups celery juice (or vegetable stock) 1 teaspoon Himalayan salt (additional to taste) Black pepper, freshly cracked, to taste Nutmeg, to taste Heat the oil slightly in the stock pot, and sauté the cauliflower, leeks, parsnips, garlic, rosemary, and thyme until the cauliflower is slightly browned. Add the celery juice (or vegetable stock) and coconut milk. Let simmer for approximately 30 minutes, then season with salt, pepper, and nutmeg. Blend until smooth, either using a handheld immersion blender or transferring your soup to a food processor or blender in 2 or 3 batches (depending on the size of your blender.)
9 Tabbouleh Salad 1/3 cup medium bulgur, dry 2 cups finely chopped ripe tomatoes (1 pound) 3 cups finely chopped curly parsley 1/2 cup finely chopped mint 1/2 cup minced white onion 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1/2 teaspoon allspice 1/4 cup extra-virgin olive oil 3/4 cup fresh lemon juice 1 large scallion, thinly sliced Put the bulgur in a large bowl, and stir in enough water to cover. When the wheat dust and chaff rise to the surface, pour off the water. Rinse the bulgur three or four more times, until the water is clear. Cover the bulgur with fresh water, and let it soak for 20 minutes. Pour off the water, and then squeeze the bulgur dry. Transfer the bulgur to a large bowl and add the tomatoes. Stir in the parsley, mint, onion, salt, pepper, and allspice, and then add the olive oil. Gradually add the lemon juice, tasting the Tabbouleh until it is balanced; it should be lemony but not unpleasantly tart. Cover and let stand for 20 minutes. Garnish with the scallions. Italian-Style Stuffed Peppers 2 bell peppers, halved and cleaned 1 tablespoon coconut oil 1/2 large onion, diced Sea salt and black pepper, to taste 4 cloves garlic, pressed or chopped 1/2 cup diced tomatoes, fresh or canned 1 pound ground turkey 6 basil leaves, finely chopped Extra basil leaves, for garnish Preheat oven to 375 degrees. Place the bell pepper halves in a roasting dish face down for 10 to 15 minutes. (You can skip this step if you want to keep the peppers more firm or raw.) While the bell peppers are cooking, heat the oil in a large skillet over medium-high heat. Sauté the onions in coconut oil, adding sea salt and black pepper to taste, until they're translucent and slightly browned on the edges. Add the tomatoes and garlic, and simmer for about two minutes. Add the meat, and cook until fully done. Taste the mixture, and adjust seasoning to your liking. Mix in the chopped basil. Remove the peppers from the oven they should be just a bit softened and flip them over. Spoon the stuffing mixture into each one. You can go ahead and eat them at this point, or put them back in the oven for five to 10 minutes to allow the flavors of the bell pepper and the meat mixture to blend together more.
10 Hungry Girl's Slaw and Order 1 12-ounce bag (4 cups) dry broccoli slaw 1 cup low-fat creamy tomato soup 1 teaspoon chopped garlic or more, to taste Dash onion powder or more, to taste Dash each salt and black pepper or more, to taste Dash crushed red pepper or more, to taste 3 tablespoons reduced-fat parmesan-style grated topping, divided Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add slaw and 1/4 cup water. Stirring occasionally, cook until water has evaporated and slaw has softened slightly, about 5 to 8 minutes. Add soup/tomatoes, garlic, spices, and 2 tablespoons grated topping. Stir, and continue to cook until hot, about 3 to 4 minutes. Season to taste with additional spices, if you like. Top with remaining 1 tablespoon grated topping. Enjoy!. Asian Cauliflower Fried Rice 3 slices bacon, crosscut into 1/4-inch pieces 1 medium cauliflower head, cut into uniform pieces 2 large eggs Kosher salt Freshly ground black pepper 2 tablespoons ghee (or fat of choice) 1 small yellow onion, minced 4 ounces cremini mushrooms, thinly sliced 1 (1-inch) piece fresh ginger, peeled and finely grated (about 1 tablespoon) 2 tablespoons coconut aminos  1 teaspoon coconut vinegar  1 teaspoon Paleo-friendly fish sauce (I used Red Boat Fish Sauce ) 2 scallions, thinly sliced 2 tablespoons chopped cilantro Cook the bacon in a large skillet over medium heat, stirring occasionally. Once it crisps up, about 15 minutes, transfer the crunchy bacon to a paper-towel-lined plate with a slotted spoon. While you're crisping the bacon, toss the cauliflower into a food processor, and pulse until it's the size of rice grains. Pro tip: don't overdo it. We don't want liquid cauliflower. In a small bowl, whisk the eggs together with salt and pepper to taste. Pour the eggs in the hot bacon drippings, and fry up a thin egg omelet. Remove the omelet from the pan, slice it into ribbons, and set aside. Melt the ghee in the same skillet of medium-high heat, and add the onions along with a sprinkle of kosher salt and pepper. Once the onions are soft and translucent, about 5 minutes, throw in the sliced mushrooms. When the mushrooms are browned, add the grated ginger and stir for 30 seconds to incorporate. Add the cauliflower "rice," season with a bit more salt and pepper, and mix the ingredients together. Place a lid on the skillet, turn the heat down to low, and cook for about 5 minutes with the skillet covered. The "rice" is ready when it's tender but not mushy. Season with the coconut aminos, coconut vinegar, and fish sauce. Before serving, mix in the scallions, cilantro, omelet sliced, and reserved crispy bacon.
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ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in
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Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper
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Single Serving SPRING BODY RESET MENU DAY 1 Avocado Tomato Omelet Peasant Bean Stew Turkey Taco Salad DAY 2 Toasted Oatmeal with Blueberries Shredded Chicken Wraps Shrimp Primavera DAY 3 Basic Green Smoothie
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Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable
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March 2019 Healthy Grains Protein Power Rainbow Quinoa Salad Ingredients Salad: 1 cup uncooked rainbow quinoa or regular quinoa, or 3 cups cooked quinoa 1 ½ cups water 1 (14-ounce) can chickpeas, drained
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CLASSIC CARROT SUMMER SALAD 10 oz. Shredded Carrots (or julienne 1 or 2 Carrots) 1/2 Cup Raisins 1/2 Cup Fresh Pineapple, diced 1/2 Cup Apple, diced 1/4 Cup Grapes, diced 1/4 Cup Mayonnaise (give Spectrum
Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped
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Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
Healthy Cooking Made Easy. Spiralizing is all about making easy, healthy dishes with fresh vegetables and fruits, while having fun in the process. That s what we hope you ll experience with these recipes.
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Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
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Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp
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