Ingredients: ½ cup oats ¼ cup canned pumpkin ½ banana ¼ cup low-fat milk or unsweetened almond milk ½ tsp pumpkin pie spice ½ tsp vanilla extract 1 tsp olive oil 1 egg flour pinch of baking powder Procedure: 1. Blend ½ cup oats into a flour. 2. Add 1 egg, ¼ cup canned pumpkin,
Stuffed Butternut Squash
Ingredients: Butternut squash 1/3 cup chickpeas 1/3 cup cooked bulgur 2 tbsp raisins 2 tbsp chopped parsley 1 tsp olive oil 1 tsp lemon juice 2 tbsp toasted walnuts Procedure: 1. Cut a medium butternut squash in half lengthwise; remove seeds and roast facedown at 400° F until tender. 2. Set aside one of the
Ginger Chicken Stir-Fry
Ingredients: 1 tsp low-sodium soy sauce 1 tsp rice wine vinegar 1 tsp honey ½ tsp grated ginger 1 small clove garlic, minced ½ tsp cornstarch 1 carrot, sliced 4 heads baby bok choy, cut into bite-sized pieces 4 ounces boneless chicken breast, cube ½ cup cooked whole grain (quinoa) Procedure: 1. In a small
Sweet Potato Bowl
Ingredients: 1 medium potato 1 tbsp olive oil 2 cups baby spinach ½ cup canned low-sodium black beans (drained and rinsed) 2 tbsp salsa ¼ avocado, sliced Procedure: 1. Cut 1 medium potato into cubes. 2. Drizzle with 1 tbsp olive oil and roast at 425° F for 20 to 30 minutes until tender, tossing
Peanut Cabbage Salad
Ingredients: 1 tbsp peanut butter 2 tsp low sodium soy sauce 1 tsp maple syrup 1 tsp lime juice 3 tbsp hot water 2 cups shredded coleslaw cabbage mix ¾ cup cooked whole grain (any) ½ cup cubed extra firm tofu ½ medium orange fresh mint Procedure: 1. Whisk 1 tbsp peanut butter, 2 tsp
Tuna, Apple and Arugula Sandwich
Ingredients: 2.6-ounce pouch of low-sodium tuna, drained 1 tsp mayonnaise whole grain toast 2 thin slices of apple ½ cup baby arugula Procedure: 1. In a small bowl, mix a drained 2.6-ounce pouch of low-sodium tuna and 1 tsp mayonnaise. 2. Layer one slice of whole-grain toast with 2 thin slices of apple, ½ cup
Simple Salmon Tacos
Ingredients: 6-inch corn tortillas 3-ounce salmon pouch ¼ cup cube papaya ¼ cup shredded cabbage 2 slices avocado, cut in half 1 tbsp cilantro lime Procedure: 1. Spread two warmed 6-inch corn tortillas on a plate. 2. Divide the contents of a 3-ounce salmon pouch and ¼ cubed papaya between tortillas. 3. Top each tortilla
Kale-Mushroom Omelet
Ingredients: 2 tsp olive oil ½ cup sliced cremini mushrooms ½ cup chopped kale 2 eggs, beaten whole grain toast Procedure: 1. Heat 1tsp olive oil in a skillet on medium. 2. Add ½ cup sliced cremini mushrooms. 3. When they are soft, add ½ cup chopped kale; cook until wilted. Transfer to a plate.
Banana Java Smoothie
Ingredients: 1 small frozen banana ½ cup low-fat or unsweetened almond milk ½ cup room temperature brewed coffee ½ cup unsweetened non-fat Greek yogurt 1 tsp cocoa powder 1 tbsp almond butter Procedure: 1. Pour everything into blender. 2. Blend until smooth. Nutritional Facts: 310 calories, 11g fat, 2g saturated fat, 39g carbs, 24g sugar,