MEDITERRANEAN-STYLE FRENCH LENTIL SALAD
Short on calories but not short on nutrients, this Mediterranean-style salad eats like a meal, combining a healthy mix of good carbs, proteins, and fats and giving you a clean yet hearty meal that can be enjoyed any time of the year - but especially fun for BBQ's and cookouts!

INGREDIENTS
1 cup dry French lentils
2 tbsp extra-virgin olive oil
1/4 tsp salt
1 orange, peeled and sectioned
1/2 tsp minced or crushed garlic
1/2 tbsp balsamic vinegar or cider vinegar
2 tbsp very finely minced red onion
1 tbsp dried currants
1/2 small carrot, shredded
1/4 cup minced red and yellow bell peppers
1 - 2 tbsp minced fresh herbs (parsley, chives, and/or mint)
METHOD:
Place lentils in a pot and fill with enough water to cover them by 2 inches. Bring to a boil, then lower the heat to a simmer. Partially cover and cook until the lentils are tender (around 20 to 30 minutes). Drain lentils when they are done, and gently rinse in cold water. Drain and place them in a medium-sized bowl.
Add the remaining ingredients except the bell pepper and fresh herbs, cover tightly and chill at least 4 hours.
Add the bell pepper and herbs within an hour of serving. Serve cold or at room temperature.
YIELD: Makes 4 servings
NUTRIENTS PER SERVING: Calories: 164 Fat: 7g Carbs: 20g Protein: 5g

COLON-FRIENDLY MUESLI
Tosca Reno created a recipe to keep "things" moving down there. Start off your day with this delicious hot muesli and be ready: all systems go! THIS IS UNBELIEVABLE!!!
INGREDIENTS
3/4 cup hot rice, soy, or almond milk
1/2 cups uncooked oatmeal
1 tablespoon coarsely cracked flaxseed
1 tabkespoon raw, unsalted pumpkin seeds
1 tablespoon silvered, raw almonds
1 tablespoon dried mango (or dried fruit of choice)
1 tablespoon raisins or prunes
1 teaspoon shredded, dried coconut
1/4 cup kefir (topping)
1/4 cups mixed berries
Pinch of cinnamon
Pinch nutmeg
METHOD
Select a cereal bowl.
Warm 3/4 milk in the microwave on high for 1-2 minutes. Set aside.
Place the remaining ingredients in the cereal bowl except for the kefir, berries, cinnamon, and nutmeg.
Pour the warm milk over the cereal.
Add the kefir and berries.
Sprinkle with cinnamon and nutmeg.
YIELD 1 serving
NUTRIENTS PER SERVINGCalories: 431Protein: 16 gCarbs: 68 gDietary Fiber: 14 gSugars: 1 gFat: 14 gSat. Fat: 1 gSodium: 191 mgCholesterol: 1 g

FILLET OF SOLE WITH LEMON AND PARSLEY

Tired of turkey? Sick of stuffing? Try this delicious fish entrée instead. Add a variety of vegetables to the foil packet and bake some brown rice to make it a complete Clean-Eating meal. I like to add asparagus, green beans, cherry tomatoes and peppers. Mmmm!!!

INGREDIENTS
1 pound sole fillets
1 Tbsp fresh lemon juice
2 Tbsp chopped fresh parsley
Salt and pepper
Cooking spray
METHOD
Place fillets in a baking dish lightly coated with cooking spray. Arrange fish in a single layer.
Mist fish lightly with cooking spray.
Sprinkle parsley and lemon juice over fish and dust with salt and pepper to taste.
Bake uncovered at 450°F (232°C) until fish is opaque or until it flakes easily.
YIELD Makes 4 servings
NUTRIENTS PER SERVINGCalories: 117Protein: 20 gCarbs: 1 gFat: 7 g

SPRING-CLEANING SMOOTHIE
Now that April has arrived I'd say a little spring cleaning is in order. I've created this yummy smoothie to scrub you from the inside out. Don't let the green color scare you off - it's a combination of hemp protein powder and spirulina powder. Spirulina is blue-green algae bursting with protein, essential fatty acids, vitamins B, C, D, E, and minerals. Drink up to clean up!
INGREDIENTS
2 heaping tbsp of psyllium husk fiber
1 teaspoon (~ 10 ml) Spirulina powder
1 serving hemp protein powder
1 tablespoon (~ 15 ml) coarsely ground flaxseed
1/4 cup (~ 120 ml) dry oatmeal
1/2 banana
1/3 cup (~ 120 ml) applesauce
1/2 teaspoon (~ 2 ml) vanilla
Handful of ice cubes
1 kiwi, peeled and sliced (Optional: save 1 or 2 slices for garnish)
1/3 cup (~ 120 ml) low-fat plain yogurt
1/2 cup skim milk (or milk of your choice)
Juice of 1/2 orange (or 1 clementine)
METHODCombine all ingredients in a blender or food processor. Pour in a chilled glass and garnish with kiwi. Serve.
YIELD 2 servings
NUTRIENTS PER SERVINGCalories: 260Protein: 14 gCarbs: 43 gDietary Fiber: 12 gFat: 4 gSat. Fat: 0 gSodium: 78 mgCholesterol: 2 g

What all-American man doesn't love to fire up the barbecue? There is something primitive and tough about hot coals, fire, and cooking outdoors. Trade greasy, heart-attack-on-a-plate burgers for these juicy, delicious and Clean bison burgers. Visit your local butcher to select the best ground bison.
Pair these burgers with whole-wheat or Ezekiel buns. Top the burgers with cut-up tomatoes, leafy greens, and hummus.

INGREDIENTS
1 tbsp olive or safflower oil
3/4 cup finely chopped red & yellow bell pepper
3/4 cup finely chopped onion
2 egg whites
1/4 cup oat bran or 2 tbsp roasted flax seeds
1 tsp crumbled, dried oregano
1/2 tsp sea salt
1/2 tsp freshly ground, black pepper
1 lb ground bison
PREPARATION
Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.
Stir in onions and bison. Mix the ingredients together with clean hands until just combined. This is real hands-on cooking. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.
If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.
YIELD 4 burgers
NUTRIENTS PER PATTYCalories: 143Protein: 22 gCarbs: 6 gDietary Fiber: 2.5 gFat: 2 gSat. Fat: 1 gSodium: 50 mgCholesterol: 80 mg