QUINOA PANZANELLA WITH WILD SALMON

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QUINOA PANZANELLA WITH WILD SALMON Hands-on: 24 min. Total: 34 min. Cooking the salmon with the skin on keeps the flesh silky and tender and bastes it with its own healthy fat.

1 QUINOA PANZANELLA WITH WILD SALMON Hands-on: 24 min. Total: 34 min. Cooking the salmon with the skin on keeps the flesh silky and tender and bastes it with its own healthy fat. We love using a variety of heirloom cherry tomatoes scout your farmers market for the best options. 1 (8-ounce) skin-on salmon fillet (such as wild Alaskan) 1 teaspoon kosher salt, divided ½ teaspoon freshly ground black pepper, divided 1 tablespoon extra-virgin olive oil 1½ cups cooked quinoa (about ½ cup uncooked) 1 cup quartered cherry tomatoes ½ cup diced red onion ½ cup chopped fresh basil leaves ¼ cup red wine vinegar ¼ cup extra-virgin olive oil 2 tablespoons capers, rinsed and drained ½ English cucumber, quartered lengthwise and thinly sliced crosswise 1. Sprinkle salmon evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat a medium skillet over high heat. Add 1 tablespoon oil to pan. Add fillet, skin side down; cook 2 minutes. Reduce heat to medium-high; cook 4 minutes or until skin begins to brown. Turn fillet; cook 2 minutes or until desired degree of doneness. Place fillet on a cutting board. Remove and discard skin. Flake fillet with a fork into small chunks. 2. Combine flaked salmon, remaining 3/4 teaspoon salt, remaining 3/8 teaspoon pepper, quinoa, and remaining ingredients in a large bowl; toss gently to combine.

2 SERVES 4 (serving size: about 1 cup) CALORIES 345; FAT 23g (sat 3g, mono 14.7g, poly 3.1g); PROTEIN 16g; CARB 19g; FIBER 3g; CHOL 31mg; IRON 2mg; SODIUM 641mg; CALC 46mg Summer Garden Linguine with Corn, Tomatoes and Fresh Herbs (gluten free and vegan) 1 pound linguine (gluten free) ¼ cup olive oil 2 cobs fresh corn kernels 1 cup cherry tomatoes, halved 1 cup micro basil or finely sliced basil ½ cup chives, minced ¼ cup parsley, minced kosher salt (I used chives blossoms, julienned squash blossoms and arugula flowers to garnish) 1. Bring a large pot of salted water to a boil. Add the gluten free linguine and cook until al dente. Reserve 1 cup of pasta water and drain.

3 2. Use the sale pot and immediately put it back on the stove over medium heat. Add the olive oil and the corn and then add the pasta and the pasta water. Toss the pasta until well coated. Season to taste with kosher salt. 3. Add the cherry tomatoes and all of the fresh herbs and edible flowers if you are using them and toss everything together. Serve hot. Preparation time: 10 minute(s) Cooking time: 15 minute(s) Number of servings (yield): 4

Author: Emily Dingmann (adapted from Rachael Ray) Serves: 8 servings 2 Tbsp olive oil 1½ lb (skinless, boneless) chicken thighs, cut into bite-size pieces 3 tsp smoked paprika 2 cups short-grain rice

4 Author: Emily Dingmann (adapted from Rachael Ray) Serves: 8 servings 2 Tbsp olive oil 1½ lb (skinless, boneless) chicken thighs, cut into bite-size pieces 3 tsp smoked paprika 2 cups short-grain rice (I used arborio) oz can diced tomatoes 1 cup chicken broth 1 cup white wine 4 oz cured chorizo, roughly chopped (I found this in the packaged deli meat section) 1 medium onion, diced 4 cloves garlic, minced pinch of saffron 3 cups frozen peas 1 cup chopped parsley for serving lemon wedges for serving 1. Heat oil in large pan. 2. Add chicken and sprinkle with half of paprika and season with salt and pepper. 3. Cook until golden brown, about 5 minutes, stirring occasionally. 4. Transfer chicken to the slow cooker with a slotted spoon. 5. Add rice to pan and cook for about 3 minutes, stirring occasionally. Add to slow cooker. 6. Add remaining ingredients to slow cooker, season with salt and pepper and stir to combine. 7. Cook on high for 2 hours, until rice is soft. 8. Stir in peas and let sit for 10 minutes. 9. Serve with parsley and lemon wedges.

5 Crispy Autumn Veg Burgers with Apple Cider Slaw Yield: makes 6 to 8 burgers Total Time: 40 minutes : 2 tablespoons olive oil 2 leeks, trimmed and sliced 1 small apple, chopped 1/2 pound Brussels sprouts, stems removed and sliced in half 1/4 teaspoon salt 1/4 teaspoon pepper 2 tablespoons balsamic vinegar 1 cup cooked quinoa 1 1/2 cups chickpeas 2 large eggs, lightly beaten 1/3 cup flour 1/4 teaspoon smoked paprika 6 ounces Havarti cheese, sliced 2 tablespoons olive oil 12 ounces sliced mushrooms 1/4 teaspoon salt 1/4 teaspoon pepper whole wheat buns Apple cider slaw 1/3 cup apple cider 2 tablespoons apple cider vinegar 2 tablespoons honey 2 tablespoons olive oil a pinch of salt and pepper 1 head savoy cabbage, sliced and chopped Directions: Heat a large skillet over medium heat and add 1 tablespoon of olive oil. Add in the leeks, apple and Brussels and stir. Add the salt and pepper, stirring well, then cook until the veggies are slightly soft, about 5 to 6 minutes. Add in the balsamic vinegar and stir, cooking for another minute. Remove the veggies from the heat. Add the veggies to a food processor along with the quinoa, chickpeas and eggs. Pulse until the veggies and beans are in coarse pieces - you don't want them pureed - and the eggs are combined. Scoop the mixture into a bowl and stir in the flour and smoked paprika until it is combined. Form patties that are about 2 inches wide and almost 1 inch thick - if you try to get them thicker than that, they will probably fall apart. Add the remaining 1 tablespoon of olive oil to the same skillet and heat over medium-high heat. For me, the key to getting veggie burgers to crisp up is to cook them at a slightly higher heat. Add the patties (in batches, if needed) and cook for about 5 minutes per side, until they are golden brown and crisp. Reduce the heat to low, add the havarti slices and cook until the cheese melts. For the mushrooms, heat a large skillet over medium-low heat and add the olive oil. Add the mushrooms and stir. Cook until the mushrooms are soft, about 8 to 10 minutes, stirring occasionally. Turn off the heat and

6 sprinkle with salt and pepper. Assemble the burgers on the whole wheat buns, adding the mushrooms and then the slaw. Apple cider slaw In a large bowl, whisk together the apple cider, vinegar, honey, oil and salt and pepper. Add the cabbage and toss well until the greens are combined. Taste and season additionally if desired. You can make this ahead of time - I like to make it first and let it sit in the fridge until serving time. Just make sure to toss well before adding to the burgers Shrimp Spring Rolls with Peanut Sauce Author: Lisa Lin Recipe type: appetizer, gluten-free Prep time 30 mins Cook time 8 mins Total time 38 mins Shrimp 1 lb (450g) shrimp, shelled and deveined 1 tsp sesame oil 1 TBS chopped fresh ginger 1 clove garlic, finely minced 1 TBS low-sodium soy sauce 1 tsp rice wine vinegar ½ tsp honey Spring Rolls 12 rice wrappers ½ cup (15g) fresh basil leaves ½ cup (15g) fresh cilantro leaves 1⅓ cups (140g) shredded red cabbage (about a quarter of a small head of cabbage) 1 large red bell pepper, thinly sliced

7 pickled vegetables (recipe here) 6 large strawberries, sliced Peanut Sauce ¼ cup creamy peanut butter (I used a slightly salted one) ¼ cup full-fat coconut milk (from the can) 1 TBS rice wine vinegar 1 TBS low-sodium soy sauce ½ TBS lime juice ½ TBS honey 1 tsp sesame oil 1. PREPARE THE SHRIMP: Heat 1 teaspoon of sesame oil over medium heat. Add the ginger and garlic, and let them cook for about 2 minutes. Add the shrimp, and cook each side for 2 to 3 minutes. The shrimp will be done when it looks orange and the shrimp has started curled inward. While the shrimp is cooking, stir the soy sauce, rice wine vinegar, and honey. Drizzle this sauce over cooked shrimp. Let the shrimp cool for at least 20 minutes. 2. PREPARE THE SPRING ROLLS: Fill a bowl with hot water. Dip a sheet of rice paper wrapper and wet it entirely. The wrapper doesn't have to be completely soft, just moist. It will continue to soften as you add more ingredients to it. Place the wrapper on a flat surface. Fill the wrapper with shrimp, a slice of strawberry, all the vegetables, 2 to 3 basil leaves, and a few cilantro leaves. Fold the lower half of the wrapper over the filling. Fold in the left and right sides toward the center. Continue rolling everything like you would a burrito. The spring rolls should seal nicely. 3. PREPARE THE DIPPING SAUCE: In a small bowl, mix all the peanut sauce ingredients until well incorporated. 4. Serve immediately and refrigerate leftovers. Notes 1. Recipe adapted from Vitamin Sunshine. 2. If you have leftovers, store the rolls in an airtight container and refrigerate it. When you are ready to eat them again, microwave the spring rolls for about 15 seconds to soften the skin. The sauce will become quite thick once it is refrigerated. It will soften in room temperature, but if you are pressed for time, just microwave it for 15 seconds. 3. If you are going to roll your spring rolls over a wooden board like I did, make sure to wet the board and reapply water once the board starts to dry up. This will help make the wrappers less sticky.

8 Almond Meal Crusted (Baked!) Chicken Nuggets Katie Yip May 3, 2015 : o o o o o 8 oz chicken breast or chicken tenders 1 egg (beaten) or 3 egg whites 1/4 cup almond meal Spices - 1 tsp of each: Paprika Garlic powder Onion powder Salt Pepper Directions: 1. Preheat oven to 375F 2. Prepare crust mixture by combining almond meal and spice mixture. 3. Cut chicken breast into two inch thick pieces. 4. Lightly coat the chicken pieces in egg whites or egg 5. Cover in the crust mixture. 6. Place nuggets on a baking sheet (use parchment paper to avoid stickiness) and bake for around minutes or until chicken is done cooking

Taco shell fried and carb rich Sour cream extra fat and calories Fried meats the breading adds extra carbs and frying increases the fat and calories We skinny-ed this dish by using: Grilled shrimp

9 Taco shell fried and carb rich Sour cream extra fat and calories Fried meats the breading adds extra carbs and frying increases the fat and calories We skinny-ed this dish by using: Grilled shrimp this method of cooking is a low-fat method Light sour cream decrease fat and calories High fiber soft wraps fiber is AMAZING for heart health and yes, weight loss! Skinny Shrimp Tacos 1 tablespoon olive oil 1/2 cup onion, peeled and chopped 10 oz 16 oz shrimp, peeled and deveined (no tails) 1/4 cup lime juice 1 tsp chili powder 1 tsp Cajun seasoning 1 cup cilantro, chopped 1/2 red cabbage, shredded 1/2 green cabbage, shredded Light sour cream (optional) Mission Carb Balance Wraps : 1. Preheat pan to medium heat. 2. Add olive oil. Add onion. Cook 2-3 minutes or until soft.

10 3. Add shrimp. Cook 3-7 minutes or until shrimp are pink and no longer transparent in color. 4. Set heat to low. Add lime juice, chili powder, and Cajun seasoning. Cook for 1-2 minutes. 5. Remove from heat. 6. Dress Mission Carb Balance wrap with shrimp, cabbage, and cilantro. Add sour cream. Rainbow Smoothie Popsicles

Author: Divas Can Cook ¾ cup blueberries ¾ cup kiwi ¾ cup pineapple ¾ cup mango ¾ cup strawberries 2½ cups vanilla yogurt, divided (can use more or less) powdered sugar, to sweeten 1.

11 Author: Divas Can Cook ¾ cup blueberries ¾ cup kiwi ¾ cup pineapple ¾ cup mango ¾ cup strawberries 2½ cups vanilla yogurt, divided (can use more or less) powdered sugar, to sweeten 1. Add blueberries to a small blender. 2. Add in up to ½ cup of yogurt. 3. Blend until smooth. 4. Taste and add powdered sugar to sweeten (I prefer to over sweeten it a bit. It won't taste as sweet once it's frozen) 5. Once satisfied with the taste spoon a spoonful in each Popsicle mold. 6. Repeat with the rest of the fruit, one at a time, (Blending in up to ½ cup of yogurt, sweetening with powdered sugar and then spooning in each layer.) Rinse the blender out after each fruit. 7. Once all the fruit has been layered into the Popsicle molds, place the lid on and insert popsicles sticks (if your mold requires them.) 8. Freeze overnight. 9. To remove popsicles, run the base of mold under warm water. 10. Enjoy as a quick breakfast or snack! Notes *If you use up to ½ cup of yogurt you will yield a few extra popsicles* *Feel free to swap out fruit. (Example: use peaches instead of mango or spinach instead of kiwi)

*I love blending my yogurt with banana. Banana goes great with all of these flavors and it gives the popsicles a really creamy, ice cream like texture.

12 *I love blending my yogurt with banana. Banana goes great with all of these flavors and it gives the popsicles a really creamy, ice cream like texture. Chocolate Peanut Butter Fat Bombs (Keto) Some call them a fad, but I call them a God-send!!! These little guys have helped me so much in losing my muffin top and maintaining my goal weight. Author: Divas Can Cook Serves: fat bombs ½ cup organic virgin coconut oil ½ cup natural peanut butter or almond butter (with less than 5 grams of sugar) 2-3 Tablespoons unsweetened cocoa powder 2-4 tablespoons Agave (or sweetened to taste) Splash of vanilla extract (optional) 1. In a large skillet over low heat melt coconut oil and peanut butter. 2. Stir in cocoa powder. 3. Stir in agave. 4. Remove from heat and add vanilla extract if using. 5. Pour into a spouted cup to make pouring easier. 6. Pour mixture into silicone candy molds. (each mold should hold 1 tablespoon of mixture) 7. Freeze or refrigerate until set. 8. Remove from molds and store in the fridge in an air tight container. 9. Eat one fat bomb to curb the appetite or satisfy your sweet tooth. Notes I like to use a mixture of almond butter and peanut butter. Use a low sugar variety. Some fat bomb recipes suggest to add in butter. I chose to leave it out since I use these fat bombs as a sweet tooth fighter and appetite suppressor.

Fruit Salsa with Cinnamon Tortilla Chips Author: Divas Can Cook Serves: 10 servings Cook time 6 mins Total time 6 mins 1 fresh pineapple, finely diced 1 pint fresh strawberries, finely diced 6-8

13 Fruit Salsa with Cinnamon Tortilla Chips Author: Divas Can Cook Serves: 10 servings Cook time 6 mins Total time 6 mins 1 fresh pineapple, finely diced 1 pint fresh strawberries, finely diced 6-8 kiwis, finely diced 3-5 peaches, finely diced (I used canned in natural syrup) 2 cups red grapes (quartered) 10 medium flour tortilla chips 6 Tablespoons butter, melted ½ cup granulated sugar 1 tablespoon cinnamon 1. Gently stir the diced fruits together in a large bowl. 2. Cover with plastic wrap and chill. 3. Cut tortillas into ⅛ wedges. (Cut tortilla in half, then cut each half into fourths, then each fourths into eighths) 4. Place tortillas on baking sheets lined with parchment paper. 5. Brush tortillas with butter. 6. Combine cinnamon and sugar. 7. Sprinkle tortillas generously with cinnamon sugar. 8. Bake for 5-6 minutes. 9. Tortillas will crisp up more as they cool. 10. Serve with fruit salsa. Notes: Feel free to add more of your favorite fruits to this salsa. I LOVE pineapple so I add extra!

Fresh Strawberry Fruit Roll-ups Author: Divas Can Cook Print 1 pint fresh strawberries, diced sugar (enough to sweeten) fresh lemon juice (optional) 1. Preheat oven to 170 degrees F. 2.

14 Fresh Strawberry Fruit Roll-ups Author: Divas Can Cook Print 1 pint fresh strawberries, diced sugar (enough to sweeten) fresh lemon juice (optional) 1. Preheat oven to 170 degrees F. 2. Line a large baking sheet with a baking mat or parchment paper. 3. Place strawberries in food processor until blended. 4. Add enough sugar to sweeten and a splash of lemon juice( if desired). 5. Pour into prepared pan and spread out into a thin, even layer. 6. Bake for 4 hours or until the center is set. 7. Remove from oven and let cool. 8. Carefully peel up the fruit roll-up and place the sticky, smooth side on parchment paper. 9. Cut to size so that you have an even rectangle to work with. (I usually cut off the edges of the fruit rollups since they are usually crunchy and uneven. 10. Cut into 2-inch strips and roll-up firmly. 11. Store in airtight container. Notes Some fruit roll-ups will stay roll-up and others won't, I use a sticker to keep them rolled up. Looks cute!

15 Oven Fried Chicken Drumsticks Recipe Author: Divas Can Cook Serves: 10 pieces Cook time 35 mins Total time 35 mins 3.5 lbs fresh chicken drumsticks 2 tablespoons salted cajun seasoning (I use Old Bay) Liquid smoke 1 cup flour 1 tablespoon cornstarch 2 eggs 2 (5 oz) bags seasoned croutons, crushed (I crushed them in food processor) 3 tablespoons melted butter (optional) parsley (optional) 1. Preheat oven to 425 F. 2. Grease the racks of a large grilling pan and set aside. 3. Generously season chicken legs with Cajun seasoning. 4. Douse chicken with liquid smoke. Set aside. 5. In a shallow dish, mix together flour and cornstarch. Set aside. 6. In a large bowl mix together eggs. Set aside. 7. In another shallow dish, add crushed croutons. Set side. 8. With one hand place the chicken in the flour mixture. 9. With the other hand, coat the chicken in flour and shake off excess. 10. Place the chicken in the egg mixture and coat with the egg. 11. (Be sure to use one hand for the dry ingredients and the other for the wet ingredients to keep from clumping)

16 12. Shake off the excess egg and then place the chicken in the croutons. 13. Cover with croutons, being sure to pat them on so that they stick better. 14. Place coated chicken on the grill pan. 15. Repeat until all of the chicken is coated. 16. Baked for 30 minutes. (may need more or less time depending on thickness) 17. *optional* Brush chicken with melted butter and sprinkle with parsley.

Healthy Ice Cream Sandwiches (Strawberry Banana) Author: Divas Can Cook Serves: 11 5 ripe bananas ¾ cup sweet diced strawberries (can use other fruits) 11 sheets of graham crackers (I used Organic

17 Healthy Ice Cream Sandwiches (Strawberry Banana) Author: Divas Can Cook Serves: 11 5 ripe bananas ¾ cup sweet diced strawberries (can use other fruits) 11 sheets of graham crackers (I used Organic cinnamon sugar & chocolate) 1. Slice bananas into disk. 2. Place in a single layer on a baking sheet lined with parchment. 3. Freeze for 2 hours or until frozen. 4. Place banana slices in a food processor and blend until creamy. 5. Scoop banana into a large bowl and fold in dice strawberries. 6. Line an 8 x 8 dish with parchment paper. 7. Spread banana mixture into the pan in an even layer. 8. Freeze. 9. Cut banana mixture into squares (use a graham cracker as a pattern) 10. Assemble ice cream sandwiches. 11. Wrap in plastic wrap and place in a freezer bag to store.

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie