Kale Salad

2 big handfuls of massaged kale

3 inches of a cucumber chopped

3 stalks of scallions chopped

1 cup cooked unshelled edamame

1 handful of dried cranberries

1 handful walnut pieces

1 avocado chopped

Mix all together in a bowl and add your favorite dressing!

Pumpkin Soup

1 can puréed pumpkin

1 can coconut milk

1 apple peeled, cored & chopped

1 yellow onion chopped

2 garlic cloves chopped

1 ginger cube

1 vegetable bouillon cube

1/2 tsp sage

1/2 tsp turmeric

Salt and Pepper (3 pinches each)

Olive oil

Pepitas as garnish

In a medium pot coat the bottom with olive oil and add all spices, ginger cube, veggie cube, garlic and onions. Cooking on medium low and allow it to get fragrant. Add the apple and coat. Add the pumpkin. When it begins to boil add the coconut milk cover and put on low. Simmer for 20 minutes and purée. Garnish with pepitas.

Shrimp Rolls

4 hot dog rolls
12oz of cooked shrimp
1 celery stalk chopped
3 green onions chopped
1/2 tsp salt
1/2 tsp pepper
1 tsp dill weed
1/4 paprika
1/2 a squeezed lemon
2 table spoons tarter sauce
1/4 cup mayo
dash of balsamic

Toast your buns and melt some butter in the microwave. When the buns are done toasting brush butter on the outside. Rinse shrimp, pat dry and toss in a bowl. Mix the rest of the ingredients and then stuff the buns.

Corn Salad

1 bag of frozen corn
1/2 red onion chopped
2 small avocados cubed
1/2 squeezed lime
1 tsp cumin
1/2 tsp salt
1/2 tsp pepper
chopped cilantro (optional)

Cook corn as directed on package. Put corn in a bowl adding the red onion, lime and seasonings. Mix to coat. Lastly add avocado and cilantro if desired.

Sweet Potato & Quinoa Balls

1 large sweet potato
1 cup cooked quinoa
1/4 cup of oats
1 egg
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon pepper

Preheat oven to 350 degrees. Mix all ingredients in a bowl, form into golf ball size balls and place on a baking sheet. Bake 20-25 minutes.

Tomatoes & Eggs

2 packages grape tomatoes
1 clove garlic chopped
1/4 cup Panko seasoned breadcrumbs
Salt, pepper and dried basil to taste
Olive oil for drizzling
8 Eggs

Pre heat oven to 400. Rinse and slice down the middle of tomatoes and fill a baking dish. Add chopped garlic. Drizzle with olive oil and season with salt and pepper. Roast for 20 minutes. Once done cover with breadcrumbs and put back in the oven for 10 minutes. Crack eggs over once done sunny side up style and cook for another 10. Top with dried basil.

Optional: serve over toast and top with avocado

Mango Black Bean Tacos

1 can black beans (I use Wholesome Pantry)
1 red pepper
1/2 red onion
1/2 squeezed lime
2 rip avocados
1/2 cup mango chunks cut into small pieces
1 cup cooked jasmine rice
6 soft tortillas
1/2 tsp garlic powder
1/2tsp chili powder
salt and pepper to taste
shredded taco cheddar cheese (optional)
drops of hot sauce

Cook rice as instructed. Rinse and drain beans and add to a large bowl. Cut up the red onion, red pepper and mango chunks and add to the bowl. Season with spices. Add cooked rice, lime juice and stir. Fill tortillas also adding the avocado and cheese on top. Drizzle with hot sauce. Makes about 6 tacos.

Avocado, Tomato and Basil Pasta

1 package of grape tomatoes
2 cloves chopped garlic
2 ripe avocados
1/2 box of elbow pasta (I use Brilla Protein Plus)
salt and pepper to taste
olive oil for coating
Fresh or dry basil to taste
1/2 lemon squeezed

Boil pasta according to the directions on the box. Sauté tomatoes, garlic, oil, salt and pepper until tomatoes are softened. Turn burner on low. Add cooked pasta. In a bowl mash avocado, salt, pepper and lemon. Mix well and add to saucepan. Add basil and serve.

Veggie Lo Mein

Thai Essence brown rice flat noodles (I used the whole box)
Prepackaged mixed stir fry veggies
Teriyaki Sauce (I used Shoprite brand)
Black sesame seeds (optional)

Follow directions on noodle box. In a medium sauce pan toss in veggies with a veggie oil coated. Add some water, cover and steam until desired texture. Once noodles are done add to vegetables using about half the bottle of teriyaki sauce. Sprinkle sesame seeds and mix thoroughly and serve.

Black Bean Quinoa Tacos

1 can of black beans
1 can Rotel fire roasted tomatoes and green chiles
1/2 c dry quinoa
Cumin to taste
Chile powder to taste
Shredded cheddar cheese (optional)
Hot sauce to taste (optional)
Hard and soft taco box

In a medium sauce pan add black beans, can of tomatoes, cumin and Chile powder. Cook quinoa accordingly and once done add to the bean mix. Mix thoroughly and stuff tacos. Add cheese and hot sauce if desired. Serve immediately.

Cauliflower Fritters

2 1/2 cups fresh riced cauliflower
1/2 cup bread crumbs
Chile powder, garlic powder, salt and pepper to taste
3 eggs

Oil a frying pan on medium heat (I used coconut oil). Mix all ingredients in a bowl and drop pancake like size drops into the pan and fry on each side until golden brown. Makes about 6.

Butternut Squash with Farro

1/2 cup dry farro
1 cup of water
1/2 a package of fresh chopped butternut squash
1/2 red onion
1 package of baby bella mushrooms
large handful of raw walnuts
small handful of cranberries
drizzled olive oil
salt and pepper to taste

Bring farro to a boil, cover and simmer on low for 25 minutes. Chop vegetables and transfer to a medium saucepan. add oil salt and pepper and sauté until onions have caramelized and put on low. Once farro is done add to pan. Also add the cranberries and walnuts. Sauté for a few minutes until cranberries start to expand. Serve. Makes about 4 cups.

Roasted Zucchini & Garlic Soup

16oz vegetable broth (I use Shoprite Organic)
1 package frozen zucchini or 2 medium size zucchini
2 garlic cloves
1/2 yellow onion
olive oil for drizzling
salt and pepper to taste

Preheat oven to 400F. Coarsely chop veggies and add them to a foil lined baking sheet. Drizzle with oil and season with salt and pepper. Roast for 30mins. Let cool. Puree in a food processor until smooth slowly adding the veggie broth. Transfer into a medium size pot and simmer on low or 20 minutes. Makes about 20oz.

Cleanse Soup

1 large apple
1 clove of garlic
1 inch of fresh ginger
2 medium peeled carrots
1/2 yellow onion
1/2 package of fresh butternut squash
1/2 cup of almond milk (or use whatever type of milk you choose)

Chop up ingredients and add to a medium size sauce pan. Add 16oz of vegetable broth, salt and pepper to taste and a pinch of sage. At boiling point cover and set to simmer for an hour. Let cool and using a food processor process to a smooth texture adding whatever type of milk. Makes about 4 cups.

Simple Lentil Soup

1 package of pre made lentils (Trader Joe’s)
1 package grape tomatoes
1 medium chopped yellow onion
1 cup chopped fresh kale (no stems)
1 32oz vegetable broth (Shoprite Organic)
salt and pepper to taste

Put all ingredients minus kale in a sauce pan on high and come to boil. Set on low and simmer for an hour. Add kale and simmer for 5 more minutes. Pour and serve. Makes about 2 quarts.

Roasted Vegetables

1 medium size eggplant
1 red onion
1 package of portabello mushrooms
1 package tri color cherry tomatoes
olive oil for drizzling
salt, pepper and garlic powder to taste

Pre heat oven at 400. Line a baking sheet with foil. Wash and cut up eggplant, shrooms and tomatoes. Peel and coarsely cut up onion. Add to baking sheet. Drizzle with olive oil. Sprinkle desired amount of salt, pepper and garlic powder. Cook in 3 10 minute intervals tossing the veggies around with a spoon. Serve.

Buffalo Turkey Burgers

1 family size package of ground turkey meat (I use Shady Brook Farms)
1 teaspoon salt
1 teaspoon pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 cup of hot sauce (I use Texas Pete’s)

Mix all ingredients in a big bowl and let sit for 1 hour in the fridge. Form into patties and grill or cook on stove top to your liking. Makes about 10 burgers.

Oats & Peanut Butter Protein Balls

2 scoops vanilla protein powder (I use Monster Isloate)
1 cup quick oats
1/3 cup seeds (I use Trader Joe’s Super Seed & Ancient Grain Blend)
1/3 cup chunky peanut butter (I use Earth Balance)
1 tablespoon of organic honey
1/3 cup almond milk

Mix all ingredients together and forming balls. Refrigerate for 1 hour. Makes about 1 dozen protein balls.

Chicken Teriyaki Kabobs

1 package of boneless chicken tenders (I use Wholesome Pantry)
1/2 bottle of teriyaki sauce (I use Trader Joe’s Island Teriyaki Sauce)
1 medium red onion
1 head of fresh broccoli
Sesame seeds (I use black seeds)
4 skewers

Chop Chicken into cubes and toss in a bowl covering with half of a bottle of teriyaki sauce. Cut up onion into the same size pieces as chicken. Add to chicken, cover and marinate for an hour. Chop broccoli into thick pieces so that they can be skewed. Skew chicken, onions and broccoli. Drizzle the left over sauce from the marination over the kabobs and sprinkle with sesame seeds. Grill until chicken is cooked through and serve.

Makes about 4 servings.

Chunky Pesto Chicken with Tri-Color Tomatoes

1 package of thin sliced and boneless chicken breasts (I use Wholesome Pantry)
1 package of tri-color tomatoes
1 lemon
1 finely chopped garlic clove
1 cup coarsely chopped basil
1/4 cup of olive oil
1/4  cup parmesan cheese
1/4 cup pine nuts (optional)
salt and pepper to taste

Pound out chicken breasts and toss in a bowl seasoning with salt and pepper. Cut tomatoes in half and add to the bowl. Cut lemon in half and squeeze over chicken and tomatoes. Chop basil and garlic and add to the bowl. Add olive oil and parmesan. Mix all together coating the chicken and tomatoes. Add the pine nuts if you’d like. Heat a large skillet on medium and add chicken only. Brown chicken and then add the tomato mixture. Sauté the tomatoes and chicken until tomatoes have softened and serve.

Makes about 3 servings. You can have this over rice, pasta or a salad on the side.

Spaghetti Squash and Sweet Potato Fritters

1 medium size spaghetti squash
2 medium size sweet potatoes
2 eggs
Olive oil for drizzling
salt and pepper to taste

Wash and dry sweet potatoes and nuke in the microwave on the 2 servings of potatoes setting. Cut in half. Once done set aside to cool. Wash squash and cut down the middle and then again so there are 4 pieces. Line a baking sheet with foil and set face up. Drizzle olive oil and season with salt and pepper. Preheat oven on 400. Flip squash flesh side down and roast for 40 minutes. Once done, take out flip them over flesh side up and let them cool. Scrape potato flesh into a bowl and then the squash. Mash all together and season a little more with salt and pepper, cover bowl with plastic wrap or foil and refrigerate for 1 hour. Add 2 egg and mix thoroughly. Heat a saucepan on medium and coat with vegetable oil. Drop mixture into pan and turn heat on low. Cook for about 10 minutes on each side depending how well done you prefer.

Makes about 8 full size fritters.

Vegetable Kabobs

1 large eggplant
1 large zucchini
1 package of baby bella mushrooms
1 jar of fire roasted red peppers (I used Trader Joe’s brand)
1 bunch of fresh basil
6 skewers
1/4 cup balsamic vinegar
1/4 cup olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1 teaspoon pepper
1 tablespoon of water

Wash and cut eggplant and zucchini and cut into pieces or half moon shapes. Wash and cut shrooms in half. Open jar of roasted peppers and cut into chunks. Start skewing. In a bowl shred basil. I cut mine with a scissor bit by bit. Add oil, vinegar, water and spices. Mix thoroughly and saturate  kabobs. You can marinade them overnight, a few hours or grill immediately. Grill until slightly charred.

Makes about 6 servings.

Steak Kabobs

1lb flank steak
1 large sweet potato
1 large yellow onion
2 yellow peppers
2 green peppers
6 skewers
4 tablespoons vegetable oil
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon old bay seasoning
1/2 teaspoon salt
1 teaspoon pepper

Cut steak into cube like pieces. Wash and cut up pepper and onions into the same cube like shape. Wash and cut sweet potato into half moons. Start adding the meat and veggies to the skewers. Put in a large baking dish and coat with the vegetable oil. In a bowl mix dry ingredients and sprinkle all over skewers coating generously. Grill to your liking and enjoy.

Makes about 6 servings.

Spicy Shrimp Marinara over Spaghetti Squash

1lb raw shrimp
Small spaghetti squash
1 garlic clove
3 tablespoon of olive oil divided
1 28oz can of Tuttorosso crushed tomatoes
1 6oz. can of Tuttorosso tomato paste
1 teaspoon or tablespoon crushed red pepper flakes
1 bay leaf
1 bunch of basil
salt and pepper to taste

Sauce – Chop garlic and let sizzle in 1 tablespoon of olive oil in a medium saucepan. Once garlic is cooked through add your crushed tomatoes and tomato paste. Give it a good stir. Add bay leaf, half of basil bunch, salt, pepper and crushed red pepper. Allow sauce to boil, put the lid on and lower to simmer for an hour. Remove bay leaf after.

While sauce is on simmer, preheat oven to 400. Rinse off spaghetti squash and slice lengthwise. Scoop out seeds and throw them out. Put the squash on a baking sheet place cut side up and rub the inside with 2 tablespoon of olive oil, salt and pepper. Roast for about 45 minutes. Let cool and fork out squash into a bowl.

While everything is cooking peel and devein shrimp. Put in a medium heated pan with a drizzle of olive oil sprinkled with salt and pepper. When shrimp is thoroughly cooked add half of the sauce to the pan and simmer low for 10 minutes. Serve shrimp and sauce over squash topped with fresh basil and parmesan cheese (optional).

Makes about 3 servings.

Kale & Quinoa Cakes

1 large bag of frozen kale
1/2 cup quinoa
1 small yellow onion
2 cloves garlic
1/4 cup parmesan cheese
1/2 cup bread crumbs
Salt, pepper and red pepper flakes to taste
Olive oil
2 eggs

Cook quinoa according to package directions. In a large skillet add frozen kale cover and steam until cooked. Strain and squeeze water out and put back in the pan with drizzled olive oil, garlic and onions. Sautéed until onions are carmelized. Transfer to a large bowl. Add quinoa and mix thoroughly. Next add the rest of the dry ingredients. Last add the eggs. Form into patties and cook in a oil coated pan until golden brown on both sides and serve.

Turkey Taco Bowl

20oz. pack of lean turkey meat (I use Shady Brook Farms)
1 can black beans (I use wholesome Pantry Organic Black Beans)
1 can Rotel fire roasted tomatoes and green chiles
1/2 red onion chopped
1 tablespoon Mrs. Dash fiesta lime seasoning
1 jalapeño
Shredded taco cheese blend to your liking (optional)

On medium heat cook turkey meat by chopping it up with a spatula. Add onions, beans, and roasted tomatoes and green chiles. Sprinkle the seasoning and sautéed until meat is fully cooked. Slice jalapeño and add to pan. Sprinkle shredded cheese and let it melt if you choose to. Serve with tortilla chips or alone in bowls. Makes about 3-4 servings.

Baked Filet of Sole 

1lb sole filets
1 lemon
Drizzle of olive oil
1 large cloves of garlic
Bunch of fresh parsley
Salt and pepper to taste

Pre heat oven to 375. Place raw fish on baking dish. Drizzle with olive oil. Cut lemon in half and squeeze half over fish. Chop the garlic clove finely and put over fish. Add salt and pepper to taste. Sprinkle fresh chopped parsley over and bake for 25 minutes uncovered.

Makes about 2 servings. I usually pair this with a side of quinoa and steamed broccoli.

Turkey and Vegetable Meatloaf
1 small package of Lean Turkey Meat
1 zucchini
1 small yellow onion
1 garlic clove
1 small package of baby bella mushrooms
1 cup seasoned panko bread crumbs
1/2 cup parmesan cheese
1 egg
1 table spoon of olive oil
salt and pepper to taste

Chop zucchini, onion, garlic and mushrooms into small pieces and sautéed with olive oil, salt and pepper until caramelized. Let cool. Put turkey meat in a large bowl and mix in the veggies. Add bread crumbs and cheese. Last add the egg and mix until completely combined. Pre heat oven to 375 and bake covered for about 30 minutes and then uncovered for another 30 minutes. Slice and enjoy.