Serves 1 Noodles Ingredients: 1.5 oz dry soba noodles 2 oz peeled, deveined raw shrimp, tail removed 4 cloves garlic, diced ¼ cup green peas 1 red bell pepper, cut into strips 4 green onions, cut into 1-inch length 2 teaspoons sesame oil Dressing Ingredients: 1 tablespoon sesame paste (tahini) 1 teaspoon sesame oil 1
OVEN VEGETABLE WRAP
Serves 2 Ingredients: 1 bunch Tuscan kale, chard, or collard greens (not sliced) OR 2 large whole-wheat tortillas 1 carrot, thinly sliced 1 small zucchini, thinly sliced ½ eggplant, thinly sliced 1 red bell pepper, seeded and thinly sliced 1 yellow onion, sliced thinly ½ pound asparagus 1 tablespoon extra-virgin olive oil ½ teaspoon sea
GREEK CHICKEN SALAD
Serves 2-4 SALAD Ingredients: 3 large tomatoes, diced 3 cucumbers, seeded and diced 2 yellow bell peppers, diced 3 chicken breasts, roasted and diced ¼ cup sliced black olives ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon dried oregano Note: For the vegetarian option, consider adding 2cups of tofu or black beans instead of
RAINBOW SALAD
Serves 1 SALAD Ingredients: 1 cup cooked quinoa 1 jalapeno pepper, seeded and sliced ½ small red beet, sliced ¼ purple cabbage, sliced 1 yellow bell pepper, sliced ¼ cup pickled red onion ½ cup lightly sauteed kale ¼ cup sliced radishes ¼ cup avocado 1 hard-boiled egg DRESSING Ingredients: ¼ cup minced cilantro 2
SAUSAGE AND SWEET POTATO HASH
Serves 4-6 Ingredients: ½ cup extra virgin olive oil 2 sweet potatoes, washed and diced 1 yellow onion, diced 1 red bell pepper, diced 4 links turkey sausage, crumbled (optional) 1 clove of garlic, minced 2 cups baby spinach 1 teaspoon sweet paprika ½ teaspoon cumin ½ teaspoon black pepper ½ teaspoon dried sage Salt
STUFF PEPPERS
Serves 4 Ingredients: 2 bell red or green bell peppers, cut into half lengthwise, remove seeds 4-5 large eggs 2 cups kale, remove stems and cut thinly ¼ cup extra virgin olive oil ¼ small onion, diced 4 turkey breakfast sausages (optional) ½ cup pumpkin seeds, no shells Salt and pepper to taste How to
ZUCCHINI-OATMEAL BREAD
Ingredients: 2 cups rolled oats 2 cups unsweetened coconut or almond milk 3 small zucchinis, grated 2 apples, grated 1 cup raisins 1 cup walnuts 1 teaspoon cinnamon 1 tablespoon grated ginger How to cook: In a large bowl, combine the zucchini, apples, cinnamon, and ginger. Let sit for 5-15 minutes for the flavors to
LEMON, ASPARAGUS, AND PARSNIP FRITTATA
Ingredients: 8 large eggs 2 tablespoons extra virgin olive oil ½ yellow onion, finely chopped 3 parsnips, peeled and thinly sliced 1 pound asparagus, finely chopped zest of 2 lemons ¼ cup parmesan cheese, finely grated (optional) ¼ teaspoon nutmeg ½ teaspoon black pepper ½ teaspoon sea salt How to cook: In a large bowl,
HEARTY OMELETTE
Ingredients: 3 eggs 1 cup spinach ¼ cup canned or cooked black beans, rinsed ¼ avocado, diced 1 cup baby spinach ¼ onion sliced 1 link turkey breakfast sausage, diced ¼ teaspoon sweet paprika ¼ teaspoon cumin ½ teaspoon salt ¼ teaspoon olive oil How to cook: Beat eggs into a bowl and add a
Blender Pumpkin Pancake
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,