Mexican-inspired spinach salad

 

Time for fresh salads. Here's an idea for a great summer salad.

Ingredients:

-Baby spinach

-Grape tomatoes

-Feta

-Canned artichokes

-Canned black beans

-Green salsa

-Pepperoncini

No bake oatmeal protein bars

Ingredients  

-2 cups instant oatmeal 

-4 scoops of chocolate protein powder (I use Whey Factors) 

-1/4 cup dried fruit of choice 

-1/2 c water 

-1/2 c almond butter or natural peanut butter

Instructions  

-Line 8x8 (or smaller) pan with wax paper. 
-Mix dry ingredients together. Add fruit & water. Mix. Then add almond butter and mix. 
-Using wax paper, spread dough into pan and freeze for 30 minutes. Remove & cut into 10+ squares. Refrigerate left-overs.

Faux oatmeal

Oatmeal minus the oats, makes a high-protein breakfast.

Ingredients:
-2 eggs
-1/2 c non-fat milk
-1/2 tsp vanilla extract
-1 banana, mashed
-1 tsp cinnamon
-2 tbsp ground flaxseed
-1/4 c chopped pecans
-1/4 c blueberries

1. Whisk together eggs, milk & vanilla.
2. Add remainder of ingredients. Mix until well blended.
3. Add to saucepan and warm the mixture, stirring until desired consistency. It should only take a few minutes.
4. Top with berries, nut butter, seeds, etc.

Turkey meatloaf & mashed cauliflower

From Clean Food Co.

Meatloaf nutritional info:
Calories: 215
Fat: 3 g
Carbs: 8
Protein: 35

Everything spinach salad

Let's face it, most of don't eat enough veggies. You can pre-make salads for the week, just don't put any dressing on them and they will last a few days in the frig. Try various types of lettuce, like spinach and arugula, to get more nutritional bang for your buck. And then load it up with a colorful array of vegetables. Here's an idea for one:

Ingredients:

-Organic spinach

-Organic grape tomatoes

-Reduced-sodium canned black beans

-Canned quartered artichokes

-No-salt-added canned corn

-Feta cheese

-Salsa verde

-Pepperoncini pepper



Tomato, Cucumber & Avacado Salad

Growing up, we had our own garden. Fresh picked WV tomatoes are the best. The farmer's market ones from NC and FL don't compare. Must be the mountain soil. And this was a classic late summer salad. I've added avocado to this version.

Tomatoes are widely known for their outstanding antioxidant content. Research shows tomatoes can improve bone and heart health.

Cucumbers are known to have a connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers. 

Avocado is a high-fat food, but the good fats your body needs. Good fats that help keep inflammation under control and help boost your metabolism.

Ingredients:

-1 c cherry tomatoes
-1 medium cucumber
-1 avocado
season to taste

Source: http://www.whfoods.com

Artichoke Tuna Salad

There really is no way to show canned tuna in a pretty way, but I've been making this for a while. I'm addicted to it. Tuna fish is a nutrient-dense food. An excellent source of high quality protein, tuna are rich in a variety of important nutrients including the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Enjoying tuna or salmon just twice weekly may help raise omega-3 levels at least as effectively as daily fish oil supplementation.

Omega-3 fatty acids provide a broad array of cardiovascular benefits and benefit the cardiovascular system by helping to prevent erratic heart rhythms, making blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks), and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.

One medium artichoke contains seven to 10 grams of fiber. For most adults, this much fiber provides about 20 percent to 25 percent of daily recommendations. Artichokes aren't all fiber. One medium artichoke qualifies as a good source (at least 10 percent of the daily value) or excellent source (at least 20 percent of the daily value) of vitamin C, vitamin K, folate, magnesium, potassium and manganese. The beauty of nutrient-rich vegetables like the artichoke is that you get the nutrients and fiber without a lot of calories. The nutrients mentioned above are a bargain at fewer than 65 calories.

Ingredients:

-1 large can of tuna-in-water, drained
-approx. 4 oz. of Fage 0% Greek yogurt
-1/2 can of quartered artichokes
-3 tbsp grated Romano or Parmesan cheese
-black pepper & oregano to taste

Directions:
Mash artichokes in large bowl. Add tuna, yogurt, cheese & spices. Mix well. Serve as a sandwich or wrap or with whole-grain crackers.

Mashed Cauliflower

I've never been a big fan of cauliflower until now. I've been meaning to make this recipe for some time, and wow, these taste a lot like mashed potatoes! But with fewer carbs and saturated fat. Top with chopped herbs if you like. 

Cauliflower is an excellent source of folate and vitamin C. Just three raw florets provide 67 percent of the Daily Value (DV) for vitamin C. That's more than some citrus fruits. The same amount offers 9 percent of the DV for folate. A strong immune system is essential for staving off everything from the common cold to heart disease. So eat up!

Ingredients:

-1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)
-1 to 2 tablespoons extra virgin olive oil
-Sea salt and ground black pepper to taste

Directions:

Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve. Serves 4

Nutrition:

Per serving: 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 330mg sodium, 8g total carbohydrate (3g dietary fiber, 3g sugar), 3g protein

Passion fruit & mango smoothie

The mango is called the ‘King of Fruits’ and one of my favorites. The phenolic compound found in mangoes has been found to have powerful antioxidant and anticancer properties. Being high in iron, it is said to be very good for pregnant women as well as for people suffering from anemia. It's also believed to be effective in relieving clogged pores of the skin (yay!). The vitamin A (beta-carotene), vitamin E and selenium present in mangoes provide protection against heart disease. And have been found to be quite helpful in treating acidity and poor digestion. It is being said that the vitamin E present in mango helps hormonal system function more efficiently and thus, boosts sex life (double yay!).

Combined with passion fruit, the large number of antioxidants, including vitamins A,C,E and K, which have been shown to have a huge number of health benefits, makes this one powerful smoothie!

Ingredients:

-3/4 cup frozen mango

-1/2 cup of frozen passion fruit puree

-approx. 1 c non-fat milk

-2-3 ice cubes

Eggplant, zucchini, tomato, feta salad

Roasting a bunch of veggies all at the same time saves you time & energy. Drizzle a little olive oil & crushed garlic over the eggplant, zucchini and tomatoes and bake for about 15-20 minutes. Mix together with the other ingredients and you have 1-2 vegetables servings accounted for the day!

Ingredients:
-Roasted eggplant
-Roasted zucchini
-Cherry tomatoes
-Feta cheese
-Olive oil
-Garlic, pepper, oregano


Total calories: 124

Crab cakes

Ingredients:

-1, 8 oz. container of lump crab
-1 egg
-1/4 c Panko bread crumbs
-1/4 c chopped green onions
-1 tbsp chopped parsley
-pinch of cayenne
-pepper, oregano (spices of choice)

Directions: 

In mixing bowl, combine tuna, eggs, bread crumbs, onion and spices. Shape mixture into 3 patties.
Coat skillet with spray or olive oil. Over medium heat saute patties 4-5 minutes on each side. Serve.

Pumpkin yogurt

Ingredients:
-1, 17.6 oz Fage Greek Yogurt
-1 can pumpkin
-pumpkin pie spice or cinnamon, ginger & cloves
-stevia

Separate yogurt into two servings. Mix in about 1/2 c pumpkin into yogurt. Add spices & stevia to taste.

Shirataki Noodles (Gluten-free)

I've been hearing about Shirataki noodles. Been popular in the East for a while. Now the West can enjoy them. They actually do taste like pasta. I was shocked. If you can ignore the um...unpleasant odor...when you first open the package, you'll be pleasantly surprised by the taste. I liked the "spaghetti" version better than the "linguine". The sauce stuck to it better. Bonus: it's gluten-free. So mangia!

Ingredients:
-1 package Shirataki noodles (2 servings)
-Frozen peppers
-Frozen broccoli, cauliflower, carrot combo
-Lucini Hearty Artichoke Tomato sauce (2 servings)

Total calories: 125 (for 2 servings)

Italian Pasta Salad

Tired of the same 'ol pasta salad? Try a healthy version with an Italian twist. Bonus: it's a snap to prepare.

Ingredients (for 5 servings):
-1 cup dry whole-wheat pasta, cooked
-2 zucchinis (steamed)
-1 c broccoli (steamed)
-1 can artichokes in water & drained
-2 servings turkey pepperoni
-3 hot Italian chicken sausages
-2 tbsp olive oil
-3 tbsp balsamic vinegar
-1 c cherry tomatoes
-garlic, pepper & basil to taste

Total calories: 311

French toast & egg white omelet

Sometimes you just need a big breakfast. Especially on weekends. If you know me, there nothing better than waking up late on Sunday, making some loose-leaf tea, taking time to create a big breakfast and reading the Sunday paper. Ahh....tranquility!

Ingredients:
-2 egg whites
-1 large egg
-1/2 c halved cherry tomatoes
-1 serving feta

-2 slices light whole-wheat bread
-1 scrambled egg for french toast w/ cinnamon & a little of skim milk
-1/2 c blueberries & raspberries
-1.5 tbsp 100% maple syrup
-1 tbsp almonds
-1 tbsp pecans
-1 tbsp walnuts

Total calories: 705

Spicy Quinoa Salad with Grilled Chicken & Goat Cheese Sandwich

Make this easy summer salad with fresh tomatoes, cucumbers, onions, hot peppers & cilantro. I've been on a goat cheese kick, so try grilled chicken on whole wheat with a serving of creamy goat cheese & a roasted red pepper. Delicious!

Click here to recipe to quinoa salad.

Total calories: 504

Southwest salad

Salads are quick & easy and oh-so-good-for-you when done right. I use spinach instead of lettuce. Spinach is a super food, so knock yourself out with it. And I use salsa as my dressing to save a ton on calories & sodium. Pre-make to enjoy for the entire week (just add the salsa before eating)!

Ingredients (for 5 salads):
-2 bags organic spinach
-1 can black beans
-1 container cherry tomatoes
-1/2 cucumber
-1/2 can artichokes (in water)
-1/4 c 2% cheddar cheese per salad
-1/2 c green salsa per salad
-5 grilled boneless, skinless chicken tenderloin

Total calories: 325

Italian scramble

Looks kind of gross, but it's tasty. Just sizzle some turkey pepperoni in a skillet and then add the eggs. Let them firm up a bit & add tomatoes. Top with feta just before finished until softened.

Ingredients:
-1 serving of turkey pepperoni
-2 large eggs
-1 serving feta cheese
-1/4 c canned stewed tomatoes

Total calories: 300

Chicken Pasta Salad

Refreshing salad to make for the summer. You can also use tuna instead of chicken. Enjoy!

Ingredients (makes 4 servings):
-2 c whole wheat pasta (I used Ronzoni penne)
-4 boneless, skinless chicken breasts
-1/2 cucumber, chopped
-1/2 can artichokes (reserve 2 tbsp liquid for dressing)
-1 red pepper, chopped
-1 c cherry tomatoes, halved
-8 oz. 0% Fage Greek yogurt
-pepper, parsley, oregano for yogurt dressing

Total calories: 310

Too hot for oatmeal? Try muesli.

Oatmeal & the humidity have you sweating in the morning? Try this prepare-the-night-before breakfast for a great start to your day. It's loaded with all kinds of goodness--oats, barley, almonds, sunflower seeds, flaxseed & walnuts. A tip, soak the muesli overnight in the frig to absorb the milk.

Ingredients:
-3/4 c Bob's Red Mill Muesli
-1/2 c skim milk
-strawberries & blueberries

Total calories: 315