Toast a 1 inch slice of sour dough bread. Sauté spinach with the juice of half a lemon and a dash of salt. Clean out the frying pan and cook the egg to desired yolk consistency. Layer the toast with goat cheese, spinach and egg.

Breakdown: 12g Fat, 230 cal, 10 carbs, 15g Protein

Total prep/cook time: Under 10 minutes

Makes 10 dollar-size pancakes.

Mix the eggs into the mashed bananas. Heat a frying pan with butter flavored cooking spray (no calorie) or your choice of butter or margarine. Add a tablespoon of the banana mixture into the pan. Flip once, once the bottom is golden. Serve with your choice of syrup, honey, agave and / or fruit. 

Blend and Drink

Heat olive oil in pan. Add tomatoes and salt/pepper. Sauté until tender. Remove from pan and place in bowl. Let cool for a few minutes before adding Mozzarella (optional). Finish with fresh parsley and serve.

Combine: celery, celery leaves, peppers, and cucumbers with lime juice, sesame oil,and 1 1/4 tsp of salt.

Set aside.
Mix cornstarch with salt, pepper and garlic powder.
Heat 3 Tbs of canola oil in large skillet over high heat. Coat Shrimp with cornstarch mixture.
Cook, turning halfway through until opaque. About 2 minutes. Season Shrimp with remaining salt.

How To:

1) Start with your dressing on the bottom 1-4 tbl.

2) Add your less absorbent veggies I.e. carrots, cucumbers, peppers.

3) Next add your more absorbent veggies. I.e. tomatoes, advocado, mushrooms.

4) Add crunchy seeds, nuts, cheese or protein.

5) Top it with your lettuce.

Mix together in a  jar and boom salad in a jar! 

Mix the above ingredients and refrigerate until ready to serve.

Preheat Oven 400 degrees.
Place veggies on a baking sheet.
Drizzle veggies with olive oil and salt/Pepper. Roast for about 20-30 minutes.

Take roasted veggies and purée in either a food processor or mixer. Add lime juice, honey and cilantro. Add salt and pepper. Blend

Heat the olive oil in the pot. Add the onion and bacon and sauté until bacon is crispy and onions are soft. Add the broth, beans and Escarole. Add salt and white pepper to taste. Let simmer and serve.

Place a pot of water on the stove to boil. 
Combine turkey, eggs, bread crumbs, parsley, garlic, pinch of salt/pepper. Take a Tsp of meat mixture to make meatballs. Place the meatballs in a frying pan with a quarter cup of oil. Cook in batches. Brown the meatballs on all sides and place meatballs on a paper towel to drain.
Make Thai noodles according to pkg using the pot of boiling water. Set aside.
In a stock pot bring the chicken stock to boil. Add the chopped bok choy. Add the salt/pepper to taste and garlic powder. Add shredded chicken and meat balls. Let simmer 10 min. Garnish each bowl of soup with 2 quarters of hard boiled eggs and a serving of rice noodles.

Place salmon in a baking dish and cover with ginger sesame dressing and set aside. 

Preheat oven to 400 degrees. Prepare a baking sheet with aluminum foil. Toss shredded brussel sprouts with olive oil and salt and pepper to taste. Place baking sheet in the oven.

Heat skillet with olive oil and place salmon skin-side down in the pan. Sear on each side about 3-4 min. 

In a separate pan, heat butter and crushed garlic. Add Kohlrabi noodles to the pan and heat until tender. Salt and pepper to taste. Squeezed the lime juice over the noodles.

Peel and cut the mango into cubes. 
Plate the noodles, then the brussel sprouts, salmon, and mango.

Layer in bowl.

Noodle Options: 
Traditional Spaghetti 
Spaghetti Squash
Gluten Free
Protein
Fiber
Preheat Oven to 450.
Cut Squash in half and scoop out seeds. Drizzle olive oil over Squash and sprinkle with salt/pepper. Place on a baking sheet and cook until tender and shreds with a fork. 
While the Squash is cooking, heat olive oil in a pan. Add onions, celery, and carrots to pan. Sauté until veggies are tender. Add ground meat and turkey sausage, salt/pepper to pan and brown. Add wine and bone broth to the pan and let simmer until it reduces. Once liquid is reduced add the creme and Parmesan and mix. Let simmer. 
Meanwhile, take a fork and drag through the Squash and remove from the skin. The squash will shred into noodles on contact.

Preheat Oven 350 degrees.
Slice the apples and onion. Chop the bacon. Cook the bacon, add the onion and the apples to the pan. Cook until the onions and apple start to caramelize and the bacon crisps. Set aside.
Season pork chops with salt, pepper and garlic powder. Place In a separate pan and cook about 3-4 min on each side.
Place the pork chops in a baking dish. Pour the apple, bacon mixture over the pork chops and place in the oven for about 10 minutes or until the pork chop is cooked through.

Chicken:
Preheat oven to 350 degrees. In a baking dish crack eggs and beat. In a separate mix Panko crumbs, Parmesan, red pepper and salt and pepper. Set aside. 
Take a baking sheet and line with aluminum foil. Then place a cookie cooling rack on top of the baking sheet and spray with oil. 
With tongs, dredge the chicken breast first through the egg and then the bread crumbs. Place on the cookie rack. Bake for 20 minutes. 
Noodles:
Follow pkg directions for your specific noodles.
Heat a sauté pan with 1 tbl of olive oil. Add spinach and toss until wilted. Add artichokes, tomatoes and bacon. Sauté until tender. Add remaining ingredients to create your sauce and let simmer. Once the noodles are cooked, add them to the veggies and toss well. Continue to simmer on low until the chicken is ready. 

Preheat oven to 400 degrees. Heat oil in pan and sauté veggies , salt/pepper and thyme until veggies are tender. Turn off heat, add cream of chicken soup. 
Place 4 ramekins on a baking sheet. Fill with chicken mixture. Top with biscuit/croissant. Bake until golden brown. Garnish with Thyme.

Serves 4. Calories 450, Fat 17g, Protein 24g, Carbs 48g

Cook pasta and set aside. Save 1 cup cooking liquid.
Cook prosciutto in 2 Tbl of olive oil until crispy. Transfer to paper towel to drain. Add garlic to the pan, cook until golden. Add tomatoes, 1/4 cup basil, salt and red pepper.. Add shrimp. Stir in reserved cooking liquid to thin sauce until desired consistency.
Squeeze juice of one lemon. Stir in pasta and remaining 2 Tbl of olive oil. 
Divide into 4 bowls. Top with prosciutto and remaining basil. Serve with lemon. 
Cook time 20 minutes.

Mix: paprika, cumin, cinnamon, cayenne, 2 Tsp salt in a bowl and rub on Steak.
Heat: Grill or Grill pan. Lightly oil grates. Cook steak turning occasionally about 8-10 min. Let rest 10 minutes.
Toss: onion in oil with salt and pepper. Cook onion on grill until charred.
Mix: tomatoes, cilantro, lime juice, and remaining salt in a bowl. Set aside.
Toast: tortillas in a dry pan or on a grill until charred.
Divide steak among tortillas and top with onions, tomato mix and cilantro. 

Sauté Turkey Bacon until it is crispy. Add the artichokes. Add the fresh spinach to the pan. Cook till spinach is wilted. Finish with a squeeze of lemon.

Mix together!  Try it on a bed of lettuce or in a wrap.

Preheat Oven 385 degrees 
Place sourdough in oven until heated through (half baked loaf about 15 min). Let sit once heated.

Season meat with salt, pepper and cumin. Cook in skillet to desired wellness. Set aside under a foil.
Wipe out skillet and sauté spinach with olive oil, salt/pepper and a squeeze of lemon juice. Set aside. Sauté onion in olive oil until soft. 
Slice bread. Take two slices add steak, spinach, onion and feta

Preheat oven 350 degrees. Take a baking sheet and  and line with aluminum foil. Melt Earth’s Balance. Mix in garlic, honey and juice of one lime. Place the salmon on the baking sheet. Drizzle the Earth’s Balance mixture over the salmon. Slice the second lime and place the slices on the salmon. Chop the cilantro and sprinkle on top of the salmon. Fold the aluminum foil around the salmon like a package leaving the top slightly open. Place in the oven for 15-20 minutes

Serve with roasted potatoes and string beans for a balanced meal. 

Prepare quinoa according to pkg.
Sauté spinach in olive oil with garlic and salt/pepper.
Chop chicken breast in to bite sized pieces.
Candied pecans: heat pan with pecans and sugar constantly stirring until sugar becomes liquid and coats pecans. Remove from pan and let cool.
Layer bowl with quinoa, spinach, chicken, feta, dried cherries and pecans. Eat up! 

Preheat your oven to 450 degrees. Fill a glass baking dish with whole tomatoes. Drizzle tomatoes with olive oil, salt and pepper. Throw in some chopped garlic. Place the dish in the oven until the tomatoes easy mash with a fork. Sprinkle with fresh chopped basil and Voila! 

Above the marinara sauce was served over pasta with chopped portobello mushrooms. You can get as creative as you like and you certainly do not need to use pasta. You could serve the sauce over squash or zucchini noodles as well. 

Tilapia:

Wash and pat dry your filets. Salt and pepper each side. Place in a pan with the Earth Balance. 1-2 min each side. Place filets aside.

Coleslaw:

Mix the cabbage, cilantro, mint and lime juice. Place sliced filets in either a warm soft tortilla or in a warm crunchy shell.

Throw it in the food processor and BAM!

Slice the bread and toast. Fry your egg. Spread the avocado mash on the toast. Place the egg on top and sprinkle with remaining cilantro.  

Combine in your food processor. We used a Nutrabullet. Top with a granola, sliced fruit, honey, coconut or seeds etc. Get creative!!!

Grease a cupcake pan. 

Layer with your favorite veggies. 

Toss some cheese on top. Crack an egg. 

Dash of salt and pepper. 

Bake at 350 for 10 minutes.

Carefully scoop out the avocado and slice it and place in a bowl. Use a potato peeler to remove the skin of the cucumber and shave the remainder of the cucumber into a bowl. Peel the mango and chop into bite-size pieces ...add to the bowl. Take the crab and pull it apart into strings. Toss in the bowl with Sesame oil, salt and lime juice. Toss together and serve in the avocado shell and top with mango. 

Mix veggies and Feta together.

Dressing: Mix olive oil and lemon juice together until it emulsifies. Add salt/pepper.

Pour over salad. Let marinate in the fridge before serving.

20 minute total prep and cook time. Preheat oven to 350 degrees. Toss shrimp, olive oil, salt/Pepper,  Garlic and Thyme in a bowl. Place Shrimp on a baking sheet lined with aluminum foil. Bake until pink and firm 8-10 minutes.
Place shrimp in a bowl. Gently stir in tomatoes, cucumbers and basil. Stir in lemon juice. Drizzle with olive oil. Salt/pepper to taste.

Mix chicken, quinoa, carrots, and sugar snap peas in a bowl.
Heat vegetable oil and add garlic and ginger and mix. Remove from heat and add soy sauce, lemon juice and sesame oil.
Toss the dressing over the the chicken and vegetables and refrigerate until ready to serve. 

Preheat oven 420 degrees
Chop tomatoes, onions and garlic and place in glass baking dish. Drizzle with olive oil, salt and pepper. Roast for about 30-45 minutes until tomatoes are mashable with fork. Add cup of broth and milk.
Purée and garnish with basil. Easy Peasy!

Optional Toppings: Cilantro, Cheese, Avocado, Lime, Chopped Onion

The bowl in the picture is topped with chopped cilantro, feta (goes great and is naturally lower in fat/cal than other cheeses) and a dollop of avocado mash. (avocado, kosher salt and lime juice). What’s great about this recipe is that it’s a “dump” recipe. Though there might be a lot of ingredients all you do is “dump” them in your slow cooker on low if if time permits and let slowly cook. At the end, you will take a fork and knife and shred the chicken. Most of the chicken will naturally have already started shredding. Ready to serve.

You may have notice that I chose Bone Broth over a regular chicken broth. The reason being is that bone broth is full of collagen which we start losing as we age. Collagen keeps our skin, nails, hair and joints healthy. 

In a pot heat olive oil and sauté chopped onions until they turn clear. Add broth and salsa. Add chicken, beans, garlic powder, salt/pepper, lime juice and cilantro . Let simmer until ready to eat. Top as desired. If it’s too spicy, you can add a tbl of Earth Balance or other butter product to mellow out some of the heat.

Optional: spaghetti squash, protein pasta, gluten free pasta, rice noodles, bean pasta ... or none at all.

I chose a pasta full of protein because my little athlete never gets enough protein .. sneaking it in when I can.

Personally I think the spaghetti squash would be an excellent choice if you are looking for noodle option. 

​

Beat eggs in a baking dish. In a separate baking dish mix Panko Crumbs, salt, pepper, garlic powder and Italian seasonings. Heat pan with olive oil. Dredge chicken through the egg and then through the bread crumbs. Place chicken in the pan cook for 3-4 min each side. Place chicken on a plate and add the marinara sauce to the pan and heat. Add the chicken back to the pan and sprinkle each cutlet with 1/4 cup of mozzarella. Place a lid over the frying pan for 3-5 minutes or until cheese is melted. Top with fresh basil and serve!

Preheat the oven to 400 degrees.
Combine turkey, eggs, bread crumbs, parsley, garlic, pinch of salt/pepper. Take a Tsp of meat mixture to make meatballs. Place on meatballs on a greased cookie sheet. Bake for 15 minutes.
Heat olive oil in a pan on the stovetop. Add zoodles to the pan. Add marinara to the zoodles. Salt and pepper to taste. Add meatballs to the zoodles. 
Serve with Parmesan Cheese sprinkled on top. Voila! Easy Peasy Lemon 

Preheat oven to 350.

Slice the avocado in half and remove the pit. Carefully scoop the avocado out of the skin. One half of the avocado thinly slice and set aside. The other half chop and place in a mixing bowl. Mince the garlic. Set half aside and place the other half in the mixing bowl. Half the lemon and squeeze half in the mixing bowl and place half aside. Add the ground chicken to the mixing bowl, the garlic powder and salt/pepper. Combine the ingredients together. Divide chicken mixture into 4 patties and place in the fridge. 
Aoli:
In a separate bowl combine the yogurt, mayo, remaining garlic, lemon juice, salt/pepper. Set Aside.
Heat olive oil on medium heat in a frying pan. Place chicken patties in the hot pan. Brown on each side (about 3 minutes). Place chicken patties in a baking dish and finish cooking.
Assemble on a bun or off chicken, aoli, and sliced avocado.

Preheat oven to 450. Line a baking sheet with aluminum foil. Place the squash on the baking sheet. Drizzle with olive oil and salt/pepper. Place in the oven for about 15 minutes. It’s ready when you can easily drag a fork through it. 
While the squash is baking heat a frying pan with olive oil. Sauté the onions until they are clear. Add the ground meat and salt/pepper. Brown the meat with the onion. Add the arribbiatta sauce to the meat. Let simmer. 
Once the squash is done (squash could be made in advance), scoop the squash out leaving the shell in tact. It will be stringy like noodles. Place in a bowl. 
Add the meat sauce to the spaghetti squash. Place the mixture back in the squash shell. Sprinkle with Parmesan and place back in the oven to bake about 10 min.
Sprinkle Fresh Basil and serve.

​

Turkey Sausage with a Creamy Cilantro Feta Sauce 

Preheat oven to 450. Line a baking sheet with aluminum foil. Place the squash on the baking sheet. Drizzle with olive oil and salt/pepper. Place in the oven for about 15 minutes. It’s ready when you can easily drag a fork through it. Scoop out of shell without damaging the shell and place in a bowl. 
Follow directions on package of Turkey Sausage. Set aside. Mix cream cheese, feta and cilantro. Add the sausage and squash. Salt and pepper to taste. Mix well. Place the mixture back in the shell. Bake in the oven about 10 minutes.

Crab Cake:

Mix all of the ingredients except the bread crumbs and crab. Fold the crab and bread crumbs into the egg mixture. Divide mixture into 5 patties/cakes.
Pan fry in a heated pan for a couple of minutes or until golden brown in each side.

​

Place the bean ingredients in a pot and simmer until tender. 

Place Arugula on a plate. Drizzle with lemon/olive oil dressing. Place crab cake on Arugula. Top crab cake with avocado mash. Serve with black beans. 

Season Steak with salt, pepper and crushed garlic and let sit.

​

Preheat oven to 450 degrees. Toss potatoes in remaining ingredients. Place coated potatoes in a roasting pan and cook until crispy.

Heat 1 tbl olive oil in a skillet over medium heat. Place seasoned steak in the skillet turning once about 4 minutes on each side.

​

Assemble: Toss greens in a large bowl with half of the dressing. Place steak and potatoes on top and drizzle with remaining dressing. Add a dollop of the creamy Feta dressing.

Sprinkle the steak with cumin, salt & pepper. Sear the steak on the stovetop and finish in the oven.  While the meat is resting, add fresh spinach and cherry tomatoes in the pan with a little lemon juice, salt / pepper. 15 minutes 

The shrimp was seasoned with salt/pepper, garlic powder and cumin and cooked with the onions. Finished it with a squeeze of lime and chopped cilantro. 

Follow instructions on pizza dough. 
Sauté Spinach in 1 tbl olive oil and lemon juice.Sauté mushrooms in 1 tbl olive oil.
Rub 1 tbl of olive oil on prepared pizza dough. Then spread minced garlic on pizza dough. Sprinkle dough with half of the thyme. Layer on top of thyme the fresh Parmesan and Mozzarella. Add sautéed mushrooms and spinach. Top with Goat Cheese dolloped evenly across the pizza. Sprinkle the remaining Thyme on top. Place in preheated oven according to pizza crust instructions.

1. Season shrimp with garlic powder and salt/pepper and set aside.

 2. In a small bowl, whisk together liquid aminos   , honey, ginger, and red pepper flakes; set aside.

3. In a large skillet or wok, over medium-high heat, heat up sesame oil. Add in the white part of the onions and sauté for about a minute. Add edamame and carrots, stir, and cook to heat through for about 2 minutes. Move veggies to one side of the wok and add in beaten eggs. Cook eggs on one side of the pan,  until cooked through. Add shrimp, and cook, for about 2 minutes until they’ve turned pink.

4. Add in riced cauliflower and stir to combine. Pour the soy sauce mixture over the top, making sure to distribute evenly throughout and cook for an additional 4 minutes, until cauliflower has softened but has an “al dente” texture. Turn off heat, sprinkle green onions, cover for a minute to soften, and serve.

Preheat oven 400 degrees.

Line a cookie sheet with parchment paper.

Mix the above ingredients. Cut 1 head of cauliflower into florets. Coat the florets in the flour mixture and place on cookie sheet. Bake for 30 minutes.

Meanwhile.... Pour Frank's Original Hot sauce in a pot on the stovetop. Add 2 Tablespoons of Earth's Balance and a squeeze of lemon juice. 

Coat the baked florets in the Buffalo sauce and bake for another 15 minutes or until crispy.

Sauté onions and peppers until soft with a little olive oil. Add turkey and jalapeño and garlic. Next add dry seasonings followed by cans and then the broth. Let simmer. Garnish with cilantro and white cheddar

Total prep and cook time 20 minutes. Serves 4. Boil water and cook noodles according to box.

Season fish on both sides with salt/pepper, garlic powder and lime juice. Heat olive oil in pan and cook fish. Add Brussel Sprout to the pan at the end and sauté.

In a bowl layer noodles, fish, brussel sprouts. Drizzle with soy sauce mixture. Garnish with cilantro and Sriracha. Place pear slices on the side.

Preheat oven 425 degrees.
Arrange veggies on a baking sheet. Drizzle with olive oil and salt/pepper to taste. Roast for 30 minutes. Sprinkle with remaining olive oil, lemon juice and parsley. 

Sautee your veggies in olive oil with salt/pepper to taste. Add the meatless ground beef to the pan and season with Salt/pepper/chili powder and crushed red pepper.  Add your beans, and diced tomatoes. Add the liquids.  Season to taste with cumin, chili powder, garlic powder and salt/pepper. Let simmer until ready to eat.

In a food processor or blender combine water until sorbet consistency. Add water slowly (you may need a little less or more depending on your processor). Top with fresh blackberries and drizzle with honey.