Ingredients:
2 tablespoons canola oil

1 medium onion, chopped

4 garlic cloves, minced

1 cup dried lentils

1 cup dry bulgur wheat

3 cups low-fat, low-sodium chicken or vegetable broth

2 cups canned tomatoes, drained and coarsely chopped

2 tablespoon chili powder

1 tablespoon cumin

1 cup diced sweet potatoes (optional)

1/2 cup shredded carrots (optional)

1 bell pepper, seeded and chopped (optional)
Directions...

Ingredients:
3 ounces chicken breast, cubed

1 cup broccoli

1/2 cup onion

1/2 cup yellow pepper

1/2 cup carrots

1 1/2 tablespoons olive oil

1/3 cup cooked brown rice
Directions:
In a sauté pan, heat 3/4 tablespoon olive oil.

Add chicken heat until thoroughly cooked.

Remove chicken from the pan and set aside.

Add remaining oil to pan.

Add vegetables. Cook for 2 minutes.

Re-add the chicken to pan and hea...

Ingredients:
6 portions cod (4 ounces each)

1 tablespoon ginger

1 tablespoon garlic

1 cup apple cider vinegar

1 cup water

4 tablespoons sugar

1 tablespoon kosher salt

1 green pepper (julienned)

1 red pepper (julienned)

1 cup shredded carrots (julienned)

1 cup red onion (julienned)

2 teaspoons tomato paste

~ 1 tablespoon cornstarch
Directions:
Sauté garlic and ginger.

Add apple cider vin...

Ingredients:
2 teaspoons olive oil

1/2 cup onion, chopped

1/2 green or red bell pepper, chopped

2 cloves garlic, minced

1/2 teaspoon cumin

1 15 ounce can nonfat refried beans

4 eggs, beaten

4 whole-wheat tortillas

1/4 cup low-fat sour cream

1/4 cup nonfat plain yogurt salsa
Directions:
Preheat oven to 350 degrees.

In a large skillet, heat olive oil over medium heat.

Add onions, bell pepper and garlic. ...

Ingredients:
1 1/2 cups unsweetened almond milk

1/3 cup unsweetened cocoa powder

1 tablespoon + 1 teaspoon maple syrup

1/2 teaspoon cinnamon

1/8 teaspoon salt

1/2 teaspoon vanilla extract

1/3 cup chia seeds

Garnish (optional)

1/4 cup raspberries (fresh or frozen)

1 tablespoon fresh mint leaves, chopped

1/2 teaspoon unsweetened shredded coconut, toasted

1/2 teaspoon chocolate shavings or cocoa powder
Dir...

Ingredients:
1 filet of fresh haddock

1/4 cup low-fat milk (or unsweetened coconut, almond milks)

1/2 cup bread crumbs

1/8 cup Parmesan cheese

1/8 teaspoon ground thyme
Directions:
Preheat oven to 500 degrees.

Pour milk into a small bowl. In a separate bowl, mix together the bread crumbs, Parmesan cheese and thyme. Dip the haddock in the milk, then press into the crumb mixture to coat.

Place haddock in a glass baking dish.

Bake o...

Ingredients:
1 cup peaches

1/2 frozen banana

1 handful of fresh spinach

1 teaspoon honey

1 cup brewed green tea, chilled
Directions:
Peel, slice, and freeze half a banana.

Brew green tea using 1 1/2 cups of water. Let cool to room temperature or in refrigerator.

Blend peaches, frozen banana, spinach, honey and green tea until desired consistency.

Drink immediately or freeze and re-blend mixture to enjoy later.
Yield:
...

Ingredients:
2 cups split red lentils, picked over and rinsed well

1 tablespoon turmeric

4 tablespoons olive oil

1/2 teaspoon salt

1 large onion (about 2 cups) diced

2 teaspoons ground cumin

1 1/2 teaspoons yellow mustard seeds

1 cup chopped cilantro

Juice of three lemons, or to taste

1 large bunch of spinach leaves, chopped

To serve: cooked (warm) brown rice, non-fat plain Greek yogurt
Directions:
Put the le...

Ingredients:
1 cup leeks, rinsed and chopped

2 apples, peeled and chopped

4 cups vegetable broth

1 medium sweet potato, skinned and chopped

2 cups pumpkin, roasted (see nutrition tip for how-to) and skinned; or 16 oz. canned pumpkin

1/2 teaspoon freshly ground black pepper

2 teaspoon fresh thyme leaves, chopped

2 tablespoon fresh chives, chopped
Directions:
In a large skillet, sauté chopped whites of leek for 5 minutes. Add in ap...

Ingredients:
2 cups mixed fresh berries (strawberries, raspberries, blueberries, blackberries)

1 cup diced, peeled, pitted mango (about 1 large)

1 cup ice cubes

1/2 cup nonfat milk, organic nonfat milk, unsweetened almond/coconut/rice/soy milk
Directions:
Combine all ingredients in blender.

Purée until very smooth.

Pour into glasses.
Yield:
2 servings
Nutrition Tip:
Fresh or frozen berries contain many important nutrients...

Ingredients:
1 cup whole wheat flour

1 cup oats

1/4 cup flax seed, ground

1/3 cup brown sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon ground nutmeg

3/4 cup plain non-fat Greek yogurt

1/2 cup skim milk

2 tablespoon canola oil

1 teaspoon vanilla

1 cup fresh cranberries, washed and stems removed

2 large apples, peeled, cored and coars...

Ingredients:
2 very ripe bananas

1/3 cup canola oil

1 egg

1 teaspoon vanilla extract

3/4 cup of white whole wheat flour

1/2 teaspoon of baking soda

1/4 teaspoon of salt

1/4 teaspoon of ground cinnamon

2 cups of rolled oats

1/2 cup of chopped walnuts

1/2 cup chocolate chips
Directions:
Preheat oven to 325 degrees.

In a mixing bowl, add mashed bananas, egg, oil, and vanilla.

Add dry ingredients an...