One banana cut up One half cup old fashioned oats or steel cut 1/8 cup raisins Two tablespoons flax seed ground Quarter cup walnuts Sometimes one tablespoon natural peanut butter Sometimes one square 90 % dark chocolate One percent milk Sometimes sprinkle a few shredded wheat squares Microwave 3 1/2 minutes. Stir. Add 1/4 cup frozen fruit.
Basic Creamy Vegetable Blender Soup 2 Sautee 1 small chopped onion and 2 minced garlic cloves in 1 tablespoon of oil in saucepan until tender. Add 1/2 cup of raw cashews and 2 cups of chicken or vegetable broth: simmer for 15 minutes. Add veggies and enough broth to cover. Simmer until tender. Blend with ADD-IN until super smooth, about 5 minutes. Reheat and season to taste with salt and pepper. If too thick, add more broth. Serve with optional TOPPINGS. Makes 4…
4 1 small cucumber, sliced 1/2 cup sliced radishes 2 small tomatoes, cut in wedges 1 1/2 cups cut up cooked asparagus 1 small onion, sliced 1/2 cup oil 1/2 cup cider vinegar 1/4 cup chopped green pepper 1/4 cup chopped green olives 1/4 cup chopped celery 2 tbsp chopped parsley 1/2 tsp crushed oregano Arrange vegetables in a pattern in a shallow dish. Mix remaining ingredients and pour over vegetables. Cover and refrigerate for 3 hours.
1 cup uncooked brown rice 1 1/2 cups water 1 (15 ounce) can kidney beans, rinsed and drained 1/4 cup chopped red onion 1/4 cup sliced fresh mushrooms 1/4 cup bite-size broccoli florets 1/4 cup chopped green bell pepper 1/4 cup chopped red bell pepper 1/4 cup chopped yellow bell pepper 2 tablespoons chopped raw almonds 1/4 teaspoon coarse black pepper 2 tablespoons fat free Italian-style dressing 1 tablespoon extra-virgin olive oil Combine the rice and water in a small…
2 cups cooked brown rice 1 (15 ounce) can kidney beans, rinsed and drained 1 (15 ounce) can black beans, rinsed and drained 1 (15.25 ounce) can whole kernel corn, drained 1 small onion, diced 1 green bell pepper, diced 1/4 cup chopped green bell pepper 2 jalapeno peppers, seeded and diced 1 lime, zested and juiced 1/4 cup chopped cilantro leaves 1 teaspoon minced garlic 1 1/2 teaspoons ground cumin salt to taste In a large salad bowl, combine…
1 (16 ounce) garbanzo beans (chickpeas), drained and rinsed 1/2 cup basil leaves 1 clove garlic 1 tablespoon olive oil1/2 teaspoon balsamic vinegar 1/2 teaspoon soy sauce salt and ground pepper to taste Commbine the garbanzo beans, basil, and garlic in a food processor; pulse several times. Use a spatula to push mixture from sides of processor bowl. Pulse the mixture again while drizzling in the olive oil. Add the vinegar and soy sauce; pulse until combined. Season with salt…
1 tablespoon olive oil 2 teaspoons butter 1/2 pound asparagus, trimmed, cut into 1-inch pieces 8 eggs 1/2 cup grated Parmesan cheese, or more to taste 7 tablespoons milk salt and freshly ground black pepper to taste 1 tablespoon chopped fresh parsley (optional) Heat olive oil and butter in a 9-inch nonstick pan over medium heat and cook asparagus, stirring occasionally, until soft but still firm to the bite, 10 to 15 minutes. Beat eggs in a bowl until frothy…
SALAD 6 ounce package of baby spinach, washed and dried 1 pint fresh strawberries, washed and sliced Sweet onion, such as a red onion or Vidalia, sliced thinly to taste Nuts such as sliced almonds or walnuts, toasted, amount to taste Ripe avocado, pitted, peeled and diced HOMEMADE DRESSING 1/4 cup of fresh or frozen raspberries 2 tablespoons of extra virgin olive oil 4 teaspoons balsamic vinetar 1 small clove of garlic, minced 1/2 teaspoon of sugar About 1/2 teaspoon…
4 cups water 1/2 cup basmati rice 1/2 cup split mung beans 1 teaspoon grated fresh ginger, or more to taste 1 teaspoon ground coriander 1 teaspoon dried oregano leaves 1 clove garlic, minced 1/2 teaspoon ground cumin 1/4 teaspoon fennel seeds Combine water, basmati rice, split mung beans, ginger, coriander, oregano, garlic, cumin, and fennel seeds in a saucepan. Bring to a boil; reduce heat to medium-low. Simmer, covered, until most of the water is absorbed and the mixture…
2 cups coarsely chopped zucchini 1 1/2 cups coarsely chopped onions 1 red bell pepper, coarsely chopped 1 pound extra lean ground turkey 1/2 cup uncooked couscous 1 egg 2 tablespoons Worcestershire sauce 1 tablespoon Dijon mustard 1/2 cup barbecue sauce, or as needed Preheat oven to 400 degrees F (200 degrees C). Spray 20 muffin cups with cooking spray. Place zucchini, onions, and red bell pepper into a food processor, and pulse several times until finely chopped but not…