CONVENIENCE RECIPES Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the bread. Spread almond butter on toast. Top with slices of banana. Your Favorite Berries, Fruit & Nuts In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold May serve over one cup light, non-fat yogurt
Subway Restaurant Chopped Salad For a quick salad visit a Subway Restaurant and ask for a chopped salad. Request extra lettuce and spinach. Add an assortment of non-starchy vegetables, such as green peppers, tomatoes, onions and cucumbers. Ask for a low-fat and low-sugar dressing on the side, such as a vinaigrette. Pioneer s Two Bean Chili (Crockpot) Serves 4 1 (16 oz.) can Navy Beans 1 (16 oz.) can Black-Eyed Peas 1 small Onion chopped 1 cup Water 1 cup Diced Tomatoes 1 4 cup Green Onions chopped 1 2 cup Tomato Paste 1 4 cup Canned Jalapeno Peppers diced 2 tsp. Chili Powder 1 tsp. Mustard (try Dijon for a tasty substitution) 1 2 tsp. Ground Cumin 1 4 tsp. Dried Oregano Place all ingredients in a slow cooker. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours.
Garlicky Green Beans With Nuts Serves 3 1 1 2 pounds green beans trimmed 2 large cloves garlic thinly sliced 1 tablespoon walnuts (substitute pine nuts) kosher salt and pepper Bring a large pot of water to a boil. Add the green beans and cook until just tender, 3 to 5 minutes. Meanwhile, in a large skillet over medium heat water saute the garlic and cook, stirring, for 1 minute. Add the nuts and cook until golden brown, about 3 minutes. Drain the green beans and transfer to the skillet. Add salt and pepper and toss to coat. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. Post Shredded Wheat 2 large biscuits 1 2 cup Unsweetened Almond Milk (substitute skim milk) 1 cup Strawberries sliced (substitute other fruits) Enjoy a bowl of cereal with milk and fruit.
Grocery Store Salad Bar Prepare a quick salad from a local grocery store salad bar. Place approximately 4 cups of mixed salad greens in the provided container. Top with tomatoes, onions, broccoli, cauliflower and any other raw non-starchy vegetables. Avoid pastas or prepared foods in creams or sauces. Avoid starchy vegetables, such as corn and peas. Choose a low-fat and low-sugar salad dressing. A vinaigrette is often a better choice, but if possible read the ingredients to avoid hidden sugars. Rotisserie Chicken Serves 4-6 1 Baked Rotisserie Chicken Prepared rotisserie chicken can be found in most grocery stores. Pick one up for a quick meal. Sugar Snap Peas Serves 2 1 16 oz. bag frozen sugar snap peas Cook according to package directions
Easy Black Beans Serves 4 1 2 cup Water 1 (15 oz) can Black Beans drained and rinsed 1 small Onion chopped 1 clove Garlic chopped 1/2 Tbsp. dried Cilantro 1 4 tsp. Cayenne Pepper Sea Salt to taste In a medium saucepan, combine beans, onions, and garlic, and bring to a boil. Reduce heat to medium-low. Season with cilantro, cayenne, and salt. Simmer for 5 minutes, and serve. Taco Salad Serves 4 1 pound ground Turkey 1 packet Taco Seasoning Mix 1 (15 ounce) can Pinto Beans (rinsed and drained) 1 large bag Mixed Salad Greens 2 large Tomatoes 1 small Onion Cook ground turkey in a non-stick skillet. Add taco seasoning mix and pinto beans. Heat until beans are warm. Serve over salad greens. Top with tomato and onion.
Veggie Pizza Serves 4 4 medium Whole Grain Pitas 2 cups Pasta Sauce (low-sugar and low-salt variety) 1 2 cup Mushrooms sliced 1 2 cup Red Onion (chopped) 1 (10 ounces) bag frozen Broccoli florets (thawed and finely chopped) 1 2 cup shredded Mozzarella cheese Preheat the oven to 200 degrees. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion, broccoli and cheese. Bake for 30 minutes. Broccoli & Cauliflower Serves 2 1 16 oz. bag frozen broccoli and cauliflower Cook according to package directions
Your Favorite Eggs 2 whole Eggs Prepare 2 whole eggs as you like, such as scrambled, as a veggie omelet, over easy, sunny side up, hard boiled, soft boiled or poached Do not add butter, fat oil or cream. Cook in a non-stick skillet that has been sprayed with cooking spray or olive oil from a Misto Olive Oil Sprayer Your Favorite Salad Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing.
Black Bean & Egg Breakfast Burrito 1 whole-grain Tortilla 1 hard-boiled Egg chopped 1 4 cup Black Beans (may use canned, rinsed and drained) 1 4 cup shredded Cheddar 2 Tbsp. Salsa Fill tortilla with egg, beans and cheese. Microwave for 45 to 60 seconds, until warmed. Top with salsa. Trust Me It's Good Blended Salad 4 cup Spinach (substitute any other leafy green: romaine, watercress, baby kale) 1 cup frozen Blueberries 1 2 Banana 1 2 cup Pomegranate Juice (substitute other unsweetened fruit juice) 1 4 cup Almond Milk 1 tablespoon ground Flaxseed Put all ingredients into a high-powered blender and blend until smooth.
Imagine Organic Soup, Creamy Tomato Imagine is a name brand. This soup may be found in the Health Food section of your grocery store or on Amazon.com Mixed Vegetables Serves 2 1 16 oz. bag frozen mixed vegetables Cook according to bag instructions Blueberry Banana Smoothie 1 cup frozen Blueberries 1 small Banana 1 2 cup low-sugar non-fat Blueberry Yogurt 1 2 tablespoon ground Flaxseed 5 Ice Cubes Place all ingredients in a high speed blender Blend until liquid consistency
Easy Stir Fry Serves 2 1 (16 ounce) bag frozen Stir Fry Vegetables 1 cooked Chicken Breast chopped 1 Tbsp. low-sodium Soy Sauce Cook vegetables according to the package directions. Add chicken and soy sauce.