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  • Description: Ingredients:
    1/2 cup uncooked quinoa

    1 cup water

    1/3 avocado, cubed

    4 ounces shrimp

    1 tsp olive oil

    1/2 teaspoon grated ginger
    Directions:
    Cook quinoa in water (or chicken stock), bring to a boil and let simmer for 20 minutes until all liquid is absorbed.

    While the quinoa is simmering, cook the shrimp with olive oil. Toss with grated ginger.

    Layer cooked quinoa in a bowl with shrimp and cubed avocado. (Optional: sesame seeds or shredded carrots for extra crunch)
    Yield:
    1 serving
    Nutrition Tip
    This dish has great flavor with the addition of grated ginger, a root that has many beneficial effects. Ginger has been found to have anti-inflammatory and antioxidant properties. In fact, over 50 antioxidants have been identified in ginger.

    Ginger may also help to lessen chemotherapy-associated nausea. If nausea is a concern, try adding ginger to tea (add 1 tablespoon each of ginger root and lemon to...
  • Description: Ingredients:
    2 cans lite tuna packed in water

    1/2 cup artichoke hearts packed in water, chopped

    1/4 cup pitted Kalamata olives, chopped

    1/4 cup roasted red peppers packed in water, chopped

    1/4 cup garbanzo beans

    1/4 cup fresh parsley, chopped

    2 tablespoons basil leaves, sliced (or chiffonade)

    1 tablespoon extra virgin olive oil

    1 tablespoon lemon juice

    1/4 teaspoon black pepper, freshly ground
    Directions:
    Drain the tuna.

    Mix all ingredients together in a large bowl and serve.
    Yield:
    15 min | 4 servings
    Nutrition Tip
    Based on the foods found in the Mediterranean region of the world, the Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, and olive oil. It also emphasizes lean sources of protein, like fish and poultry, instead of red meat, which tends to be high in saturated fat. To get more olive oil in your diet, try using it to sauté vegetables or as part of...
  • Description: Ingredients:
    1 small butternut squash, halved lengthwise and seeded

    1/2 tablespoon extra-virgin olive oil, plus more for brushing

    1 1/2 cups chopped shallots (about 4 large shallots)

    1/2 teaspoon salt

    1/2 teaspoon pepper

    1 baguette, cut crosswise into (1/3-inch) thick slices

    3 tablespoons almond butter
    Directions:
    Preheat oven to 350 degrees. Arrange squash on a greased baking sheet, cut sides down, and bake until tender, about 45 minutes.

    Set aside to let cool then transfer 1 1/2 cups of the flesh to a food processor. (Save any remaining flesh for another use.)

    Heat oil in a large skillet over medium-high heat. Add shallots, salt and pepper, and cook until golden, about 5 minutes. Meanwhile, brush bread all over with oil, arrange on a large baking sheet in a single layer and toast in the oven, flipping halfway through until just golden and crisp, 8 to 10 minutes total.

    Add shallots and almond butter...
  • Description: Ingredients:
    3-4 ripe tomatoes

    1-2 cucumbers

    1/2 of a red onion

    1/4 pound fresh mozzarella

    1/8 cup of basil, sliced

    2 tablespoons extra virgin olive oil

    3 tablespoons balsamic vinegar
    Directions:
    Cut the vegetables and cheese into bite size pieces. Pile the basil leaves on top of each other and roll into a tube (for easy slicing).

    Add the chopped basil into the bowl and pour the oil and vinegar over all ingredients, adding a pinch of salt and pepper. Allow time for the veggies to marinate in the dressing. Serve cold.
    Yield:
    6 servings
    Nutrition Tip
    Tomatoes' red hue comes from a phytonutrient called lycopene. Lycopene, acts as a powerful antioxidant, and has displayed anti-cancer potential in a variety of studies. In the lab, tomato components have stopped the proliferation or growth of several cancer cell types including prostate, breast, lung, and endometrial. Epidemiological studies have shown...
  • Description: Ingredients:
    1/2 cup quinoa

    1/2 cup skim milk (you can substitute almond milk)

    1 cup water

    1/2 banana, mashed

    1 tablespoon honey (you can substitute maple syrup)

    1 teaspoon cocoa powder

    1/2 teaspoon vanilla extract
    Directions:
    Bring quinoa to a boil with the milk and water, then simmer for 8 to 10 minutes, until all liquid is absorbed. Stir occasionally.

    Transfer quinoa into a bowl and add mashed banana, honey, cocoa powder, and vanilla.

    Serve immediately.
    Yield:
    1 serving
    Nutrition Tip
    Quinoa (pronounced Keen-wah) is technically not a grain; it's the seed of the Goosefoot plant, but it's used as a grain because of its similarity in cooking. Since it is high in fiber, quinoa is a fantastic substitute for refined grains such as white rice or pasta.

    Unlike most other grains, however, quinoa is also high in protein. It contains all eight essential amino acids needed for building muscle...
  • Description: Ingredients:
    2 cups butternut squash, cubed

    1/2 cup diced onion

    3/4 teaspoon salt (divided)

    12 large eggs

    1 cup liquid egg whites

    3/4 cup plain nonfat Greek yogurt

    2 tablespoons fresh sage, chopped

    1 teaspoon black pepper

    3.5 ounces fontina cheese, shredded
    Salad:
    2 tablespoons olive oil

    1/4 cup apple cider vinegar

    1 and 1/2 tablespoons lemon juice

    12-ounces baby arugula

    12-ounces mesclun green

    6 tablespoons unsalted roasted pumpkin seeds

    3 pears, cored and sliced
    Directions:
    Preheat oven to 400 F.

    Toss the butternut squash and onion with olive oil and 1/4 teaspoon salt on a sheet tray, and roast for 15-20 minutes.

    While they cook, whisk together the eggs, egg whites, Greek yogurt, sage, and black pepper until completely combined.

    Turn oven down to 325 F.

    Place vegetables and egg mixture in greased muffin tins, top with cheese, and ...
  • Description: Ingredients:
    2 cups whole wheat flour

    1/4 cup quinoa, cooked

    2 scoops vanilla protein powder

    2 cups 1% milk

    2 whole eggs

    3/4 teaspoon salt

    1 teaspoon allspice, ground

    1/2 teaspoon nutmeg, ground

    1 teaspoon cinnamon, ground

    1 teaspoon ginger, ground

    1/8 teaspoon cloves, ground

    8 tablespoons almonds, chopped

    8 tablespoons walnuts, chopped

    1 cup blueberries

    2 tablespoons maple syrup
    Directions:
    Mix the dry ingredients in a bowl including the protein powder.

    Whisk together the milk and egg yolks in a bowl. Add the spices to the milk mixture and add it to the dry ingredients.

    Whisk the egg whites in a separate bowl until they are stiff and peak. Fold egg whites into the mixture.

    Ladle pancake batter onto greased skillet and cook on each side, approximately 2-3 minutes.

    Chop the nuts and add them to a bowl with the washed berries and syrup.

    To...
  • Description: Ingredients:
    2 green apples, cubed with skin

    1 cup roasted black walnuts

    1/2 teaspoon salt

    1/2 teaspoon black pepper

    1 cup red bell pepper, chopped

    1/2 cup onion, minced

    1/2 cup celery, chopped

    1 tablespoon yellow mustard

    2 tablespoon vegan mayonnaise

    2 cups dandelion greens, washed, wilted, and chopped
    Directions:
    Add together all ingredients in a large bowl. Toss well.

    Chill for 1 hour, then serve.
    Yield:
    10 servings (3/4 cup)
    Nutrition Tip
    Many health-conscious people avoid nuts because of their high fat content. But eating nuts is a great way to obtain important nutrients and healthy fats. Nuts are also a good source of dietary fiber, magnesium, copper, folic acid, protein, potassium, and vitamin E.

    Nuts can be a tasty addition to a variety of recipes, such as chicken salad. Nuts can also make a great snack or a good way to quickly add healthy calories and protein wh...
  • Description: Ingredients:
    1 cup whole-wheat flour

    1 1/2 teaspoons baking powder

    1 tablespoon cinnamon

    1/2 teaspoon nutmeg

    2 eggs, beaten

    2 tablespoons brown sugar

    1/2 cup pumpkin purée

    1/4 cup finely diced pears

    1 teaspoon oil (i.e. canola, coconut)
    Directions:
    Mix together flour, baking powder, cinnamon, and nutmeg.

    Beat together eggs and sugar.

    Add in the flour mixture.

    Fold in the pumpkin and pear.

    Pour batter into a hot waffle iron coated with oil and cook until waffles are crisp and browned.

    If desired, top waffles with slices of leftover pear and chopped walnuts.
    Yield:
    3 servings
    Nutrition Tip
    Many of the nutrients found in whole grains have cancer preventive properties. Diets high in whole grains may decrease cancer risk in general, specifically colon cancer.

    An analysis of 40 studies on whole grains and cancer risk found that people who ate more whole gr...
  • Description: Ingredients:
    7 whole eggs

    2 cups chopped spinach

    1 large russet potato, peeled and sliced

    1 cup chopped red bell pepper

    1 cup sliced white onion

    2 teaspoons dried rosemary

    2 teaspoons minced garlic

    4 ounces reduced fat feta, crumbled

    1/2 teaspoon black pepper

    1 tablespoon olive oil, divided
    Directions:
    Sauté potato, onion, bell pepper, and rosemary over medium heat for 10 minutes with less than 1/2 tablespoon oil.

    Stir in spinach and garlic for 1 minute. Remove from heat.

    Beat eggs in large bowl. Add vegetables, black pepper, and feta cheese.

    Preheat broiler.

    Place cleaned 10” skillet on burner over medium heat. Coat skillet with remaining oil, pour in egg mixture, and cook for 4 minutes.

    Move skillet to broiler and broil for 3 minutes.

    Slide frittata onto plate and cut into 6 wedges.
    Yield:
    6 servings
    Nutrition Tip
    One of the vegetables we us...
  • Description: Ingredients:
    1 can (15 ounces) chickpeas (garbanzo beans), rinsed

    1/2 cup celery, chopped

    1/2 cup red bell pepper, chopped

    1/4 cup carrots, chopped

    2 teaspoons garlic, minced

    2 teaspoons fresh dill, minced

    2 teaspoons lemon juice

    2 tablespoons vegan mayonnaise or avocado

    1 1/2 teaspoons yellow mustard

    1 teaspoon nutritional yeast or cashews, chopped

    2 teaspoons chili pepper flakes

    2 teaspoons Mrs. Dash or salt

    Ground black pepper, to taste

    To serve:

    1 cup carrot, slices

    1 cup cucumber, slices
    Directions:
    Pulse drained chickpeas in a food processor.

    In a large bowl combine mashed chickpeas with remaining ingredients, mix, and serve with carrot and cucumber slices.
    Preparation Time | Yield:
    15 min | 6 servings
    Nutrition Tip
    Looking for a way to add more colors in your diet? Try pumping up the vegetables in your favorite dishes. Adding s...
  • Description: Ingredients: Millet
    1 cup dry millet

    3/4 teaspoon salt

    1 tablespoon extra-virgin olive oil
    Vinaigrette
    3 tablespoons seasoned rice vinegar

    3 tablespoons drained juice of mandarin oranges

    1/2 cup extra-virgin olive oil

    1 teaspoon honey

    1/2 teaspoon ground pepper
    Salad
    1 cup thawed shelled edamame

    3/4 cup diced red onion

    1/2 cup diced red pepper

    1/2 cup snow peas, cut on the bias, strings removed

    1/4 cup chopped fresh mint

    3/4 cup diced avocado (about 1 medium-sized avocado)

    2 tablespoons lime juice

    1 cup mandarin orange segments, packed in 100% fruit juice, drained

    1/2 cup shredded kale
    Directions:
    Millet: Bring 2 cups water and 3/4 teaspoon salt to a boil in a medium pot. Rinse 1 cup millet in a fine mesh sieve until water runs clear; drain. Add millet to pot and return to a boil. Cover and reduce heat to medium-low, and simmer until all water is abso...