Easy Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here’s what you need:

* 1 Tablespoon sesame oil
* 1/4 cup lemon juice
* 1/4 cup soy sauce
* 1 teaspoon ground mustard
* 1 teaspoon ground ginger
* 1/4 teaspoon garlic powder
* 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

Moroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here’s what you need:

  • 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
  • 1 large size yellow onion, finely chopped
  • 2 large size red bell peppers, seeded and chopped
  • 2 or 3 garlic cloves, minced
  • 1 teaspoon agave nectar or pure maple syrup
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1 teaspoon grated or minced fresh ginger
  • 1/2 teaspoon saffron
  • 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
  • 1 can (15oz) diced tomatoes, undrained
  • 1 can (15oz) chickpeas drained and rinsed
  • Salt and pepper to taste
  1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
  2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
  3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

Lime-Spiked Asparagus

Here’s a real food item for you! If asparagus isn’t a mainstay in your diet, then it’s time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners.
Yield: 2 servings

Here’s what you need…

  • 1 teaspoon olive oil
  • 3 garlic cloves, minced
  • 1 shallot, minced
  • 1 bunch fresh asparagus spears, tough ends trimmed
  • Juice from 1/2 lime
  • Salt and pepper, to taste
  1. In a large skillet heat the oil over medium heat. Mix in garlic and shallot, and cook for a couple of minutes. Add the asparagus spears, cook until tender, about 5 to 7 minutes.
  2. Squeeze lime juice over asparagus and season with salt and pepper.

Nutritional Analysis: One serving equals: 80 calories, 2g fat, 8g carbohydrate, 3g fiber, and 3.5g protein.

Green Smoothie

Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1

Here’s what you need…

  • 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
  • 1 cup strawberries
  • 1 banana
  • 1-2 cups filtered water
  1. In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

White Bean Ratatouille

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.
Yield: 8 servings

Here’s what you need:

* 1 large-size globe eggplant, cut in 1/2 inch cubes
* 1 tablespoon water, for sautéing
* 2 medium-size red onions, sliced
* 3 medium-size zucchini, cut in 1/2 inch cubes
* 2 red bell peppers, cut into 1/2 inch squares
* 4 garlic cloves, minced
* 1/4 cup dry white wine
* 1 cup vegetable stock
* 4 tomatoes, seeded and roughly chopped (or 2 cans – 15 oz each – fire roasted diced tomatoes)
* 1 tablespoon chopped fresh parsley
* 1/2 teaspoon dried thyme
* 1/2 teaspoon dried oregano
* 2 bay leaves
* 2 (15oz) cans white beans, drained and rinsed
* Salt and fresh group pepper, to taste
* 1/2 cup finely chopped fresh basil

1. Steam eggplant cubes for 10 minutes. Heat the water in a large-size sauté pan, add onions and cook, for 5 minutes.
2. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
3. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
4. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
5. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.

Easy Homemade Lentil Soup

Few things are as comforting, on a brisk autumn day, than a bowl of hot lentil soup. This recipe is surprisingly simple with 5 minutes of prep and a  time of just 30 minutes. Serve for lunch or dinner with a piece of hearty whole grain bread and a salad.
Yield: 12 Servings

Here’s what you need…

  • 7 cups water
  • 2 1/2 cup dried red lentils
  • 1 large onion, minced
  • 1 teaspoon turmeric
  • Large pinch of cayenne pepper
  • 4 tablespoons fresh lemon juice
  • 1 teaspoon ground cumin
  • Salt and pepper
  1. Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 minutes.
  2. Stir in lemon juice, cumin, salt and pepper to taste.

Nutritional Analysis: One serving equals: 148 calories, .8g fat, 25g carbohydrate, 6g fiber, and 11g protein.

Veggie Power Juice

Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge? Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size, your body will surely experience a nutritious surge.
Yield: 2 servings

Here’s what you need…

  • 1 cup packed fresh spinach
  • 2 green apples
  • 4 large carrots
  • 1 Tablespoon fresh ginger
  • Juicing machine
  1. Wash the vegetables, cut the ends off the carrots and peel the ginger.
  2. Run each item through the juicer. Mix until combined, pour into two glasses and enjoy.

Nutritional Analysis: One serving equals: 139 calories, .5g fat, 34g carbohydrate, .8g fiber, and 2g protein.

Guiltless Zucchini Pasta with Turkey

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings

Here’s what you need:

  • 4 zucchini, ends trimmed and run through a spiral slicer
  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 1 (20oz) package lean ground turkey
  • 2 cups spaghetti sauce
  • Salt and pepper to taste
  1. Place the spiral-sliced zucchini in a large bowl and set aside.
  2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
  3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
  4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.