Breakfast Burrito
INGREDIENTS 2 teaspoons canola oil 1/2 small, diced red onion 1 diced red bell pepper 1 cup drained, rinsed canned black beans 1/4 teaspoon chili flakes Salt and freshly ground black pepper, to taste 4 eggs 4 egg whites Light cooking spray 1/3 cup shredded pepper Jack cheese or any light, shredded cheese 4 10-inch […]
Roasted Asparagus and Spinach Salad with Avocado
INGREDIENTS 8 oz. asparagus, trimmed of any thick, woody sections 1/2 tablespoon olive oil Salt and pepper to taste 8 oz. washed, dried, trimmed baby spinach ¾ cup cherry tomatoes, cut into halves or quarters ½ cup diced red onion 1 tablespoon chopped fresh basil 1 avocado 1/3-to-1/2 cup balsamic vinaigrette, or dressing of your […]
Beet Salad with Goat Cheese
INGREDIENTS 3 cups roughly chopped baby greens or spring mix 4 medium beets, scrubbed, trimmed and cut in half 1/2 cup blueberries 1/3 cup chopped walnuts 1/4 cup crumbled goat cheese 3 tablespoons maple syrup, or to taste 1/2 cup frozen orange juice concentrate 1/4 cup balsamic vinegar 1/2 cup extra-virgin olive oil Salt and […]
Seared salmon with mango-pineapple salsa and grilled romaine
Seared salmon 4 oz. salmon filet <1/8 tsp. kosher salt In a saute pan, heat the olive oil. Season the fish with salt and pepper. Sear the fish skin-side up until it becomes golden in color, turn over and cook the skin until crisp and the internal temperature reaches 145 degrees F. Serve hot. Mango-pineapple […]
Healthy Green Smoothies
This smoothie formula provides protein, calcium, vitamin D, healthy fats including Omega-3, plus other nutrients essential for muscle and bone health. 1/2 cup of liquid Low-fat milk, water (plain or coconut), or calcium- and vitamin D-fortified non-dairy milks, including almond, rice or soy 1 cup of frozen bananas For a natural sweet base 1/2 cup […]
A Brain-Boosting Kale & Blueberry Salad
INGREDIENTS Salad: 3 bunches kale, stemmed and chopped 1 cup fresh blueberries 1/2 cup pomegranate seeds 2 medium carrots, peeled and shredded 1/3 cup pumpkin seeds, toasted 1/3 cup sliced almonds, toasted 1 Tbsp chopped fresh mint leaves 1/2 cup Soy-Sesame Vinaigrette (see recipe below) Salt and freshly ground black pepper Soy-Sesame Vinaigrette: 2 Tbsp […]
Sage Stuffing
Now you can prepare a stuffing that’s both healthy and delicious. With whole grain bread, omega-3 rich walnuts and vitamin C-loaded cranberries, this dish packs a healthy punch to any holiday meal. INGREDIENTS 30 slices (1-ounce each) day-old whole-grain bread, crusts removed, cut into small cubes 1 tablespoon olive oil 1 large onion, chopped 3 […]
Winter Jeweled Fruit Salad
INGREDIENTS 1/2 cup pomegranate seeds (about 1 pomegranate) 1/2 cup julienne-cut peeled jicama 1/3 cup sliced seeded kumquats (about 6 medium) 2 medium ripe mangoes, peeled and cut into thin slices 2 tangerines or clementines, peeled and sectioned 2 blood oranges, peeled and sectioned 1 pear, thinly sliced 2 tablespoons fresh lime juice 2 tablespoons […]
Heart-Healthy Wok-Seared Chicken Tenders with Asparagus & Pistachios
Ingredients 1 tablespoon toasted sesame oil 1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces 1 pound chicken tenders, cut into bite-size pieces 4 scallions, trimmed and cut into 1-inch pieces 2 tablespoons minced fresh ginger 1 tablespoon oyster-flavored sauce 1 teaspoon chile-garlic sauce* 1/4 cup shelled salted pistachios, coarsely chopped Directions […]
Raspberry-Peach-Mango Smoothie Bowl
“This healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to yield a creamy, frosty base for the toppings.” Ingredients 1 cup frozen mango chunks 3/4 cup nonfat plain Greek yogurt […]
