Spinach & Low Fat Feta Turnovers

Yum! Perfect with a salad or sliced tomatoes on the side!

Serving: 8 Prep Time: 25 minutes Cook Time: 15 minutes Total Time: 40 minutes
4 eggwhites 1 whole egg, beaten - 1 10oz. package of frozen spinach, thawed and drained well - 1 1/2 cups Lowfat Feta cheese, crumbled - 4 tbsp fresh mint, chopped 3 cloves garlic, chopped 1/2 tsp pepper, 2 10 oz tubes of refrigerated whole wheat pizza dough

1. Preheat oven to 425°F.
2. Lightly grease heavy, large baking sheet.
3. Transfer 1 tablespoon of the beaten eggs to a small bowl and reserve for glaze.
4. Mix spinach, cheese, mint, garlic and pepper into remaining eggs in a large bowl.
5. Unfold dough on prepared baking sheet. Gently stretch dough to 11-inch square, and cut dough into 4 equal squares.
6. Spoon 1/4 of spinach filling into center of each square.
7. Fold 1 corner of each square over filling to opposite corner, forming triangle.
Press dough edges together tightly with a fork to seal.
8. Using a sharp knife, cut 3 small slits in top of each turnover to allow steam to escape.
9. Brush tops of turnovers with reserved egg glaze.
10. Bake turnovers until filling is cooked through and tops are golden brown, about 15 minutes.

Serve warm.

Based on individual serving

Calories: 303Total Fat: 11 gCarbohydrates: 37 gProtein: 14 g

RED PEPPER KALE SAUTE

High in iron, calcium and iron, this is a dish made for active women

Serves 4 Prep time: 5 minutes Cook time: 7–8 minutes

Ingredients2 Tbsp. slivered almonds1 tsp. olive oil1 red bell pepper, diced into 1⁄4-inch squares1 medium bunch kale, washed and chopped into 1-inch pieces (about 4 cups)1⁄2 tsp. low-sodium soy sauce

Directions1. Place a large nonstick skillet over medium heat. Add almonds and dry-roast until golden brown, about two minutes. Remove to a plate to cool. 2. Pour oil into warm pan and swirl to coat bottom. Add bell pepper and sauté for about two minutes. Transfer to a warm dish.3. Place kale in warm pan, stir briefly and cover (the water clinging to the leaves after washing will help steam the greens). After two minutes, stir quickly, turning the kale so all pieces have contact with hot pan. Replace lid for two more minutes. 4. Return bell pepper to pan and stir to combine. Transfer mixture from pan to dish; sprinkle with soy sauce and top with almonds.HintSauté it quickly over high heat, and serve it bright green and tender.

NUTRITION FACTS (per serving):74 calories, 3 g protein, 9 g carbs, 4 g fat, 2 g fiber, 0 mg cholesterol, 53 mg sodium, 1 g sugar

GARLIC-SEARED BROCCOLI

Quick, easy, green — this nutrient-dense, low-calorie dish is a must for gym lovers

Serves 4 Prep time: 5 minutes Cook time: 6 minutes

Ingredients2 tsp. olive oil4 large garlic cloves , minced 4 cups broccoli florets (1⁄2-inch pieces)1⁄2 cup water

Directions1. Heat oil in a large, nonstick skillet over medium heat. Sauté garlic for one minute, stirring constantly. Add broccoli and sauté for 2–3 minutes, stirring often. 2. Pour water over broccoli, cover and steam for two more minutes. Stir and serve.Cook it in five minutes or less by:>> Steaming — place in a steamer over boiling water>> Sautéing — sizzle in a skillet with a dash of oil>> Flash dunking — drop florets into 1 inch of boiling water, scoop out when bright green

NUTRITION FACTS (per serving): 44 calories, 2 g protein, 5 g carbs, 2.5 g fat, 1 g fiber, 0 mg cholesterol, 20 mg sodium, 0 g sugar

GRILLED STEAK & ARUGULA SALAD

This staple can be made with beautiful heirloom tomatoes from the produce market. Use different colored tomatoes to make an especially colorful salad

Serves 4 Marinade ½ small onion, roughly chopped (about 1/2 cup) 3 Tbsp. balsamic vinegar 2 Tbsp. lime juice 2 Tbsp. low–sodium soy sauce1 Tbsp. maple syrup¼ tsp. red pepper flakes 3/4 lb. flank steak 1 lb. heirloom tomatoes, cut into large wedges 2 ears of corn, husks removed and kernels sliced off (about 1 cup) ½ small sweet onion, thinly sliced5 oz. arugula 2 Tbsp. balsamic vinegar 2 Tbsp. olive oilSalt and pepper to taste1 oz. chunk Parmesan cheese

1. Place marinade ingredients in a blender and blend until smooth. Pour into a large zip–top bag and add steak. Marinate in the refrigerator at least four hours and preferably overnight. 2. Heat a grill or grill pan to medium–high heat. Remove steak from marinade and cook 5–7 minutes per side, or until medium-rare. Remove to a plate for 20 minutes. Discard remaining marinade. 3. Place tomatoes, corn, onion and arugula in a large bowl. Add balsamic vinegar, olive oil, salt and pepper and toss to combine. Transfer salad to a large platter. 4. Slice meat thinly, perpendicular to the grain, and lay slices on top of salad. Shave Parmesan on top with a vegetable peeler.

NUTRITION FACTS (per serving): 500 calories, 31 g protein, 50 g carbs, 20 g fat, 5 g fiber, 57 mg cholesterol, 511 mg sodium, 13 g sugar

BALSAMIC GREEN BEANS AND SHITAKE MUSHROOMS

SERVES 8

1 LB French Green Beans, trimmed
3 TBSP. roasted Garlic olive oil, divided
¾ LB shitake mushrooms, thinly sliced
2 medium shallots, minced (about a ¼ cup)
1 garlic clove, minced (about 1 TSP)
1 TSP. chopped thyme
2 TBSP balsamic vinegar
½ TSP sugar
Salt and pepper to taste
2 sliced dry whole wheat bread, pulsed in food processor to form large crumbs
3 TBSP. finely chopped walnuts

Blanch green beans in salted boiling water for 3 -4 minutes or until crisp but tender. Drain & rinse under cold water

Heat 1 ½ TBSP oil in a large skillet over medium – high heat and add mushrooms. Sauté for 7 minutes or until mushrooms have wilted. Add shallots, garlic and thyme and cook two minutes more. Stir in green beans and cook for another 2 minutes then add balsamic vinegar and sugar and season to taste with salt and pepper. Transfer to serving bowl.

Return to skillet add breadcrumbs and cook 2 -3 minutes or until they turn golden brown. Add walnuts and cook 2-3 minutes or until nuts are fragrant. Season with salt and pepper and layer on top of green beans and VIOLA!! Scrumptious healthy dish for Thanksgiving! No one at the table would know it was diet friendly either!!

121 calories, 5 grams protein, 11.5 grams carbs, 7 grams of fat, 4 grams of fiber, 39 mg. sodium, 0.5 sugar

ROASTED TURKEY AND HOMEMADE HEALTHY STUFFING

Ingredients

10 Light whole wheat English muffins, torn into small pieces
1 package (6 ounces) Lundberg mahogany rice
1/2 cup smart balance butter
1 1/2 cups chopped onions
1 1/2 cups chopped celery
1 cup chopped red pepper
1 cup chopped shitake mushrooms
1 tablespoon poultry seasoning
1 can (14.5 ounces) low sodium chicken broth
1 (14 pound) Butterball® Whole Turkey, thawed if frozen
2 tablespoons olive oil

1. Heat oven to 350°F. Spread muffin pieces on bottom of large shallow baking pan. Bake 20 to 30 minutes, or until lightly toasted, stirring occasionally.
2. Meanwhile, cook rice mix according to package directions, omitting butter. Set aside.
3. Melt smart balance butter in large skillet on medium heat. Add onions, mushrooms, red peppers and celery. Cook 10 minutes, or until crisp-tender, stirring occasionally. Stir in poultry seasoning. Remove from heat. Place in large bowl.
4. Stir in muffin pieces, rice and broth.
5. Reduce oven to 325°F.
6. Remove neck and giblets from body and neck cavities of turkey. Refrigerate for another use or discard.
7. Drain juices from turkey. Dry turkey with paper towels.
8. Fill neck cavity with part of the stuffing. Turn wings back to hold neck skin against back of turkey. Fill body cavity with remaining stuffing.
9. Place turkey, breast up, on flat roasting rack in shallow roasting pan. Brush with oil.
10. Bake 4 to 4-1/2 hours, or until meat thermometer reaches 165°F when inserted in center of stuffing and 180°F when inserted in deep in thigh. Cover breast and top of drumsticks with aluminum foil after 2-1/2 hours to prevent overcooking of the breast.
11. Let stand 15 minutes before removing stuffing and carving.

BROWN RICE BREAKFAST BURRITOS
Who would think that rice could be part of your breakfast? In truth it is a wonderful addition to this version of burritos. Use any leftovers for lunch in your cooler.
INGREDIENTS
1/4 cup diced celery
1/4 cup green bell peppers, diced
1/4 cup red bell peppers, diced
1/2 cup scallions, trimmed and chopped
1/2 cup peeled, shredded carrots
3 cups cooked brown rice
10 egg whites + 2 egg yolks
1/4 cup skim milk
Cooking spray
Sea salt and fresh ground black pepper
Warm tortillas (whole wheat or multi grain pref.)
Salsa
METHODCoat large skillet with cooking spray. Over medium heat sauté vegetables for several minutes. Meanwhile in separate bowl whisk eggs, milk, salt and pepper. Reduce heat to medium low and pour eggs over vegetables. Add cooked rice and stir constantly until eggs set, about 3 minutes. Spoon into warm low-fat tortillas or eat as scrambled eggs. Top with salsa.
Vegetarian option:Omit eggs and substitute one pound medium tofu, drained and mashed.
Tortilla options:Many tortillas are quite fatty but there are brown rice options that are suitable for Clean-Eating purposes (and gluten-free diets, too!).
YIELD Makes 2-3 servings
NUTRIENTS PER SERVINGCalories: 101 Fat: 12 g Carbs: 8 gProtein: 14 g Cholesterol: 1 mg

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

Grilled or Roasted Pork Tenderloins

Ingredients:
Pork TenderloinsOlive oil (not extra virgin)SaltFresh Ground Pepper

Method:
1. Preheat grill med/high or preheat oven to 400 degrees.
2. Rub tenderloins with olive oil, salt and pepper liberally all over the outside on all sides.
3. Grill or Roast for about 18-20 minutes. It takes about 12-15 minutes per pound and most tenderloins weigh a little over a pound, so they don't take long to cook.
4. Let the tenderloins REST without touching them for at least 10-15 minutes after cooking. This will insure that they stay juicy and continue to cook for a few minutes after pulling them off the grill or out of the oven.

Per ounce of pork tenderloin:
Calories 48Fat 2 gCarbohydrates 0gProtein 8 g

Napa Cabbage Sesame Slaw
Makes 8 portions

Ingredients:
1 head Napa (Chinese) cabbage1 yellow pepper1 red pepper1 red onion1 bunch cilantroJuice and zest of 1 lime or lemon3 Tbsp. extra virgin olive oil1 Tbsp. toasted sesame oilSalt and fresh ground pepper to taste

Method:
1. Cut cabbage in half length wise. Cut out core. Slice into small strips cross ways.
Place in large bowl.
2. Cut out stem and seeds from peppers and cut into strips.
3. Cut onion into strips.
4. Make dressing in separate bowl or small food processor by squeezing lime or lemon, salt and pepper and zest, and slowly adding oils to the juice.
5. Chop cilantro lightly and add to vegetables.
6. Leave the veggies separate from the dressing in a zip lock container in the fridge (they will stay nice for up to a week). Right before eating (or 1/2 hour before eating) toss the veggies with a little bit of the dressing to keep them crispy and fresh. Taste and adjust seasoning with salt and pepper.

Per portion:
Calories 107Fat 7gProtein 2gCarbohydrates 11gDietary Fiber 3.5g

To Serve:
Allow the tenderloins to rest while you toss the slaw with the dressing.
Place a large scoop of the Napa slaw on the plate, then top with a few slices of the pork tenderloin. Garnish with fresh cilantro and a slice of lime if desired.

Seared Salmon


Ingredients:
Wild Salmon filetsSaltFresh ground pepperOlive oil (not extra virgin)


Method:
1. Preheat a cast iron pan or other heavy bottom pan on med/high on top of the stove.
2. Salt and pepper liberally both sides of fish.
3. Add a bit of olive oil to the pan and then place the fish NON skin side down first and don't touch it for 3 minutes.
4. Flip to the other side and don't touch it for 3 minutes.
5. If the filet is very thick you may have to turn down the heat and leave it on for another few minutes.
6. Remove the filets to a pan or rack and let them rest for a few minutes before eating.


Per ounce:
Calories 39Fat 1 gCarbohydrates 0gProtein 7g

Makes 6 portions

Ingredients:
1 cup raw quinoa2 cups vegetable stock1 large clove garlic1 med bay leaf1 tsp. fresh ground pepper1 tsp. salt
Finish with1 Tbsp Extra Virgin Olive Oil2 Tbsp fresh lemon juice2 Tbsp fresh chopped mint leaves1 cup small diced seedless cucumbers1/2 cup small diced red onion

Method:
1. Place the quinoa in a large sieve and rinse under running water for about 5 minutes, stirring occasionally until the water runs clear.
2. Place stock, garlic, bay leaf, pepper, and salt in a heavy saucepan. Bring to a boil over med high heat.
3. Add the quinoa and return to a boil. Reduce the heat and simmer until the quinoa looks glassy or translucent and starts to open up. About 15 minutes.
4. Remove from heat. Let it sit for about 10 minutes.
(*The quinoa can be frozen at this point for future use if desired.)
5. Stir in the olive oil, lemon juice, fresh mint, cucumber, and red onion with a fork fluffing up the grains as you toss it lightly.

Per portion:
Calories 188Fat 5gProtein 6gCarbohydrates 30gDietary Fiber 3g

To Serve
Place a large spoonful of quinoa in middle of plate. Lay a salmon filet on top and then garnish with fresh mint and slice of lemon if desired. This can be eaten warm or chilled.

(Makes 8 portions)

Ingredients:
2.5 lbs extra lean ground turkey1 small onion1 small red or green pepper2 ribs celery1/2 cup zucchini (optional)1/2 cup broccoli stems (optional)1 Tbsp garlic chopped
Dried Spices:1 Tbsp. dried thyme1 Tbsp. dried basil1 Tbsp. dried parsley1 tsp. fresh ground pepper1 tsp. kosher salt4 egg whites2 cups rolled oats

Method:
1. Cook all veggies until just done and soft, adding the garlic during the last minute or so of cooking (about 12-15 minutes total). Set aside to cool.
2. Pre heat oven to 425 degrees.
3. Put all ingredients together in a large bowl and mix well with your hands.
4. Rub 2 loaf pans liberally with olive oil or use silicone pans (works best). Fill loaf pans with meatloaf mixture.
4. Place pans on baking sheet to catch any drips and bake for approximately 35-45 minutes or until it reaches 135 degrees with a meat thermometer.
5. Remove from oven and let rest for at least 20-30 minutes.
6. Turn out onto a cutting board and slice into thick slices.

Per portion:
Calories 312Fat 13gProtein 30gCarbohydrates 17gDietary Fiber 1g

To Serve:
Serve with roasted apples or pears for a delicious meal.

Makes 2 portions


Ingredients:
10 oz. grilled chicken breast2 small granny smith apples1/2 red onion1 red bell pepper1-2 jalapenos1 lime, juice and zest2 Tbsp. extra virgin olive oil1 handful fresh cilantroSalt and fresh ground pepper


Method:
1. Cut chicken into strips, apple slices, red onion slices, pepper slices. Put all this into a large bowl.
2. Zest lime and add to bowl.
3. In small food processor add jalapeno, juice of the lime and process. Add olive oil and process. Pour this over the salad and mix. If you don't have a food processor, mince jalapeno with a knife and add to lime juice. Wisk in olive oil, then add to bowl with chicken.
4. Add lightly chopped cilantro and salt and pepper. Mix well.
5. Let this sit for about an hour for the flavors to mix.

Per portion:
Calories 354Fat 15gProtein 30gCarbohydrates 28gDietary Fiber 5g


To Serve:
Serve on top of a green salad for lunch. Great after it sits in the fridge for a day also. Make a large batch and eat for a few days.

(for slow cooker or large pot)

Makes 8 portions

Ingredients:
2 Tbsp. olive oil2 large yellow onions chopped2 large green bell peppers chopped1 large red pepper, chopped1 cup chopped celery2 pound top round or bottom round steak, cut into 1/2 inch cubes or smaller.2 Tbsp. chili powder1 tsp ground cumin1/2 tsp. leaf oregano2 Tbsp chopped fresh garlic1 can (28 oz.) diced tomatoes2 Tbsp tomato paste4 Tbsp Chipotle pepper paste (comes in cans packed in adobo sauce, just puree to a fine paste)1 cup water or stockSalt and pepperChopped fresh cilantro

Method:
1. Salt and pepper meat and brown in a hot cast iron or heavy bottom pan with olive oil a little at a time, add to crock pot when done. (It does not need to be fully cooked at this point, just browned.)
2. Sautee onions in the same pan (without cleaning) 5 minutes. Add to crock-pot.
3. Sautee peppers (both colors) and add to crock-pot. Add garlic and spices to the pan and sauté about 30 seconds to 1 minute till fragrant
4. Add Chipotle paste and tomato paste and sauté a minute more, and then add some of the water or stock to the pan and stir off any brown bits (fond) from the bottom of the pan. Pour into the crock pot with the rest of the ingredients.
5. Add celery and can of tomatoes to crock pot with the rest of the water or stock and then turn on high until it comes to a light simmer. Turn down and cook for another 25-30 minutes if using top round. For bottom round cook for 1 1/2 hours total.
6. Add chopped fresh cilantro and garnish with sour cream and chopped red onions if desired.

Per portion without rice made with beef top round:

Calories 297Fat 15gProtein 27gCarbohydrates 14gDietary Fiber 4g

To Serve:
Serve with brown rice for a complete meal

Makes 6 portions

Ingredients:
1 Tbsp. minced garlic2 Tbsp. minced fresh ginger3 Tbsp. green or red curry paste1 Tbsp. kosher salt1 can coconut milk1 cup water2 small sweet potatoes1 large yellow onion1 zucchini1 yellow squash3 carrots10 large mushrooms16 oz. jumbo shrimp12 oz. scallops12 oz. tilapia or other white fish cut into cubes3 large green onions, including green parts1 bunch chopped fresh cilantro

Method
1. Dice all vegetables and combine in large oven safe pan.
2. Cook covered at 375 degrees for about 40 minutes or until sweet potatoes are almost fork tender.
3. Add the shrimp, scallops and fish and cook for another 12-15 minutes.
4. Garnish with green onions and cilantro when serving.

Per portion without rice:
Calories 381Fat 16gProtein 36gCarbohydrates 27gDietary Fiber 6g

To Serve:
Serve over brown or black rice

Makes 6 portions

Ingredients:
1 large fresh turkey breast, boneless and skinless (average 2 lbs)4 cups fresh spinach washed or 2 cups frozen4 Tbsp. roasted garlic or 2 Tbsp. fresh raw¼ cup walnuts lightly crushedSaltFresh ground black pepperOlive oil (not extra virgin)

Method:
1. Pre-heat oven to 400 degrees. Butterfly Turkey Breast (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
4. Spread roasted garlic paste onto one half on inside of turkey breast.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8. Place turkey in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.

Per portion:
Calories 302 Fat 15gProtein 37 gCarbohydrates 6gDietary Fiber 306g

Makes 6 muffins


Ingredients:


Dry:
1 scoop Orange Metabolic Drive Protein Powder1/2 cup buckwheat flour1 cup oats2 tsp. baking powder2/3 cup Splenda


Wet:
3 whole eggs1 cup milk1 Tbsp. vinegar (apple cider or white)1 cup cottage cheese2 Tbsp. pure vanilla extract


Garnish:
zest of 1 orange1/2 cup dried cranberries


Method:
1. Pre heat oven to 350.
2. Using silicone muffin cups or regular lined muffin tins, spray lightly with non stick spray or rub with oil if not using liners.
3. Combine dry ingredients in a large bowl.
4. Combine wet ingredients separately in a small bowl .
5. Add garnish ingredients to wet and fold in.
6. Make a well in the dry ingredients and pour the wet ingredients into it.
7. Gently mix together the wet and the dry ingredients until just combined.
DO NOT OVER MIX!
8. Fill muffin cups and bake at 350 for 25 minutes or until a knife comes out clean.
DO NOT OVER BAKE!
9. Let cool slightly, then remove from cups and eat warm. Muffins can be frozen and re-heated also.


Per portion:
Calories 189Fat 6gProtein 16gCarbohydrates 20gDietary Fiber 3g

Makes 6 large pancakes

Ingredients:
2 cups rolled oats2 cups buttermilk
* Mix these two ingredients together and refrigerate overnight (or for at least an hour).
2 eggs lightly beaten1/2 cup buckwheat flour1 tsp. baking powder1 tsp. baking soda1 tsp. cinnamon2 Tbsp. Splenda

Method:
1. Preheat the griddle to a medium high setting.
2. Stir eggs into the oatmeal until well blended.
3. In another bowl mix flour, sugar, baking powder, soda, and cinnamon.
4. Add to oats mixture and mix. Batter will be thick.
5. Drop by large spoonfuls on griddle.
6. Serve with warm sugar free maple syrup (or apple or other fresh fruit toppings are good as well).

Per portion:
Calories 192Fat 4Protein 11gCarbohydrates 30gDietary Fiber 4g

To Serve:
Serve with crustless quiche for a complete meal

Makes 4 portions

Ingredients:
6 whole eggs8 egg whites10 oz. cottage cheeseSaltFresh ground black pepperVegetable of your choice

Method:
1. Blend together eggs, whites and cottage cheese until well combined. Add salt and pepper and stir well.
2. Fill muffin cups with vegetable mixture of your choice.
3. Top with egg mixture.
4. Place in preheated 400-degree oven for about 15-20 minutes or until just set. If using a large baking dish, cook for about 20-30 minutes or until just set.
5. Let cool, then pop out of pan.
Can be stored in fridge for about 4-5 days.

Per portion:
Calories 183Fat 7gProtein 24gCarbohydrates 4gDietary Fiber 0

Can be baked in:
Muffin cups linedMuffin cups sprayed with non stick spraySilicone muffin cups, no spray or linersSmall ramekins*Large ramekinsSoufflé DishLarge pie plate or cake panGlass baking dishIndividual mini tin dishes
Large non stick sauté pan oven proofCast iron pan

* Editor's note: We have no idea what a ramekin is. We're not sure we'd admit it if we did.
You now have no earthly excuse to subsist on fistfuls of lunchmeat, cans of tuna, and slabs of beef jerky!