Ingredients
  • ½ tbsp extra virgin olive oil
  • white onion, chopped
  • medium butternut squash, peeled and cut into cubes
  • ½ tsp granulated garlic or 1 clove garlic, minced
  • cups water
  • ¼ cup roasted pumpkin seeds
  • fresh sage leaves, chopped coarsely or rubbed sage
  • tsp sea salt

Directions

1.Heat up a heavy saucepan, put in the onion, optional red chili flakes, oil, and salt. Sautee until the onions are caramelized.

2. Add the squash, garlic and 3 cups of water. Cover and cook until the squash is soft (about 15-20 minutes).

3.  Take off the heat, put mixture in the blender, and blend until it is soft.
 
4. Pour into bowls, add sage, mixing it in, and decorate with the pumpkin seeds.

 

 

 

  1.  
Ingredients
 
  • ½ butternut squash, peeled and diced into ½-inch cubes (about 3 cups)
  • tbsp extra-virgin olive oil
  • ½ tsp salt
  • leaves fresh sage, chopped or 2 tbsp dried sage

 

Directions

   1.Preheat the oven to 400°F.

   2.In a large bowl, combine the squash, olive oil, and salt until the squash is evenly coated. Stir in the sage.

   3.Transfer the squash to a nonstick roasting pan and bake in the oven until the squash is tender and lightly browned, about 20 minutes.

Ingredients

1. 1/4 cup cottage cheese

2. berries

3. 1//4 tsp cinnamon

 

Directions

!. Take cottage cheese in a cup and top it with berries and cinnamon

Ingredients

1. 1/4 cup plain greek yogurt 

2. Berries

3. 1 tsp granola 

 

Directions

1. Take greek yogurt in a bowl and top it with berries and granola and Enjoy!

 

 

Ingredients

1. 1 Hard boiled egg

2. Garnish it with Salt & Pepper

Ingredients

1. 1/2 Gala Apple

2. 1 teaspoon peanut butter

 

 

Ingredients

1 celery stalk

1 teaspoon peanut butter

Ingredients

1. 1/2 Banana

2. 1 teaspoon Peanut butter

Ingredients

 1 cup - Baby Spinach, for salad base                      

 1 - Bell Pepper, chopped

 1 lb - Sweet potato, skinned and chopped

 1 lb-Brussel sprouts, halved

 1- Red onion, sliced

1 teaspoon - fresh oregano

1/2 teaspoon- salt

1 teaspoon - pepper

Dressing 

2 tablespoons - olive oil

2 tablespoons - Balsamic Vinaigrette

1 teaspoon - maple syrup

Directions

1.Mix all the ingredients except spinach and bake them at 400 degrees for 40 mins.

2.Take a bowl and put spinach as a salad base and top it with the roasted veggies

3. Top it with the dressing and Enjoy!

 

 

Ingredients

  • Chicken breast halves , diced into 1 inch cubes
  • Whole wheat Spaghetti, 8 oz 
  • Tomatoes (grape or roma), cut into 1 inch pieces
  • garlic, coarsely chopped

Ingredients

  • Tuna can, 14.5 ounces
  • Red onion, chopped
  • carrots, 1/4 cup chopped
  • Celery, 1/4 cup chopped
  • light mayonnaise, 1 tbsp
  • red wine vinegar, 1 tsp
  • salt and pepper to taste
  • 2 slices tomato
  • 2 slices whole wheat bread
  • 2 slices cheddar cheese
  • olive oil spray

Directions

  1. Combine tuna, celery, carrots, onion, mayo, vinegar, salt and pepper
  2. Heat a large skillet over low heat
  3. Spray skillet with oil, and place two slices of bread 
  4. cook on low heat and place cheese slices until cheese melts and bread gets brown
  5. Top bread with tuna salad and tomato.
  6. Eat when hot and Enjoy!

Ingredients

  • Lean ground turkey, 1.5 lbs ( or ground chicken)
  • 1 medium onion, chopped
  • Bell pepper, minced
  • crushed tomato can, 4 oz

Ingredients

  • Lean ground turkey, 1.5 lbs ( or ground chicken)
  • 1 medium onion, chopped
  • Bell pepper, minced
  • crushed tomato can, 4 oz

Ingredients

  • Black beans, 15 oz canned
  • Onion, 1 small
  • Red pepper, 1/2 
  • Garlic, 2 cloves
  • cilantro

Soak some(200 mg) black eyed beans overnight.

Pressure cook it with salt and some ginger.

Once it is thoroughly cooked. Mix the beans with some raw cut onions, some cut tomatoes and season it with coriander leaves.

Add salt and dash of lemon. 

Your black eyed bean salad is ready to eat.

Additionally you can add grated cheese and also cucumber pieces to make it more crispy.

Enjoy the salad.

Ingredients

  • 1/2 cup berries (frozen raspberries and blackberries)
  • Greek yogurt, 2 tablespoons
  • spinach, 1/2 cup
  • water, 1 cup
  • chia seeds, 1 tablespoons

Directions

  1. Blend all the ingredients to a smooth drink and enjoy!

Ingredients

  • 1 bag of carrots, chopped
  • 1 onion
  • 2 cloves garlic
  • 1 inch ginger, grated

Ingredients

  • Chicken breast , 4 
  • Leeks, trimmed and sliced , 4 
  • Kale, 4 cups
  • Chives, chopped, 1/4 cup

Ingredients

  • Salmonfresh, 4 fillets
  • White Beans, canned
  • Olive oil, 2 tbsps
  • Fish stock, 2 cup
  • Rosemary, 4 tbsps
  • Garlic, 4 cloves, crushed
  • Paprika, 2 tsp
  • Red bell pepper, chopped

Directions

  1. Season Salmon with salt and pepper and set it aside.
  2. Take a large pan add olive oil and add rosemary, garlic, smoked paprika, and red pepper and cook until the pepper starts to cook
  3. Add in the white beans and stir well over low heat for another minute. Pour in the stock and let it simmer for about 5 minutes
  4. Heat a frying pan and add the remaining olive oil and add the salmon fillet and pan fry the salmon for about 2 minutes. Flip it and cook on the other side for another minute.
  5. Serve the bean stew into plates and top it with a pan-fried salmon.
  6. Enjoy it warm!

Ingredients

  • Tortillas, corn, or whole grain
  • Mushrooms, sliced 2 cups
  • Spring onions, chopped
  • Ground turkey, cooked
  • Wild rice, cooked
  • Salsa, 1/2 cup
  • 1 tablespoon mayonnaise
  • 1/4 cup cheddar cheese
  • Olive oil
  • sea salt & pepper

Directions

  1. Cook mushrooms on a skillet with olive oil on medium heat
  2. Add rest of the ingredients , except salsa, mayonnaise, cheese and corn tortillas
  3. Heat the tortilla on a pan and then place it on a plate
  4. Place the turkey and rice mixture on the tortilla wrap and add salsa. mayonnaise, cheddar cheese and roll it like a burrito.

Ingredients

  • Rye Bread, 2 slices
  • Avocado, 1
  • Feta cheese, crumbled
  • Salmon, smoked 8 slices

Ingredients

  • Coconut milk, 1/2 cup
  • Frozen Mango, sliced 1/2 cup
  • Frozen pineapple, 1/4 cup
  • Strawberries, 1/4 cup

Ingredients

  • 4 medium beets, cut into cubes
  • 1 package of baby greens salad
  • 1/4 cup chopped walnuts
  • 1 tablespoon maple syrup
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup orange juice
  • 2 ounces goat cheese

Directions

  1. Saute beets for couple of minutes
  2. Place walnuts in a skillet over medium heat, toast them and then stir in maple syrup
  3. Cook then until evenly coated, then remove them and set aside to cool.
  4. In a small bowl whisk together the orange juice, balsamic vinegar, and olive oil to make  the dressing
  5. In a large bowl place the baby greens, then add the roasted beets, walnuts and top with the goat cheese and drizzle the dressing over it.
  6. Enjoy!

Servings 2

Ingredients

  • 2 Cucumbers, chopped
  • 1 red bell pepper, chopped
  • cherry tomatoes, 2 cups
  • 1 medium red onion, diced
  • 1 can of chickpeas, drained and rinsed
  • 1/2 cup olives, halved
  • 1/2 cup crumbled feta cheese

Dressing

  • 1/3 cup greek yogurt
  • 1 tbsp extra virgin olive oil
  • 2 tbsps fresh lemon juice
  • 1-2 garlic cloves
  • a small handful fresh dill
  • Salt & pepper to taste

Directions

  1. Place all the ingredients for dressing into a jar and whisk really well.
  2. In a large bowl place all the salad ingredients..
  3. Put the dressing over salad and toss.
  4. Enjoy the salad!

Ingredients

  • Kale , 1 bunch
  • 1 cup red cabbage, shredded
  • 11/2 cups quinoa, cooked
  • 1/2 cup cashews, chopped

Ingredients

  • tofu 200 gms
  • lettuce 100 gms
  • 1 red/yellow peppers cut into squares
  • 1 cucumber , chopped
  • cherry tomatoes about 4-5
  • boiled corn 1/4 cup
  • 2 tablespoons sunflower seeds

Dressing

  • dark soy Sauce 3 tbsps
  • vinegar 1 tbsp
  • olive oil 1 tbsp
  • honey 1 tsp
  • roasted sesame seeds 

Directions

  1. Saute tofu pieces on a medium size pan with olive oil and add salt & pepper to taste.
  2. Toast it on both sides until crisp
  3. Transfer all the salad ingredients to a bowl and 1- 2 tbsps of dressing
  4. Top it with crispy tofu and sunflower seeds.

 

 

Ingredients

  • 1 banana
  • 1 cup frozen pineapple
  • 1 cup coconut milk
  • 1 tablespoon hemp hearts

Ingredients

  • 1 cup frozen strawberries
  • 1 banana
  • 1/4 cup peanut butter
  • 1 cup almond milk

Directions

  1. Blend all the ingredients and Enjoy!

Ingredients

  • 1 cup frozen raspberries
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1 cup almond milk

Ingredients

  • 1/2 banana
  • 1/2 carrot
  • 1/2 cup pineapple
  • 1/4 tbs ginger

Ingredients

  • Blueberries
  • Raspberries
  • Strawberries
  • Apricot

Ingredients

  • 2 kiwi
  • 1 green apple 
  • 1/2 banana
  • 1 cup spinach
  • 1 cup yogurt
  • 1 cup water

Directions

  1. Blend all the ingredients and Enjoy !!

Ingredients

  • arugula salad⁠
  • apple slices⁠
  • roasted sweet potato⁠

Ingredients

  • 3 cups organic baby greens
  • 1 cup broccoli cuts
  • 1 cup carrots peeled, halved and sliced
  • 1/2 apple, sliced
  • Walnuts
  • pine nuts
  • pumpkin seeds

Dressing

  • Tahini, olive oil, lemon juice

Directions

    1. Assemble the baby greens, broccoli cuts, carrots, and apple slices in a bowl 

    2. Top with walnuts, pine nuts, and pumpkin seeds.

    3. Mix all the dressing ingredients and drizzle it over salad.

Ingredients

  • Whole grain Bread
  • 1/2 Avocado
  • sugar plum tomatoes, cut into half
  • everything but the bagel seasoning

Ingredients

  • Baby Potatoes
  • Baby Spinach
  • Grape tomatoes
  • 4 garlic cloves

Ingredients

  • sprouted whole wheat bread
  • Peanut Butter 
  • strawberry spread
  • hemp hearts
  • chia seeds 

Servings -4

Ingredients

  • 1/2 cup almond milk
  • 2 cups rolled oats 
  • 2 medium bananas
  • 2 large eggs
  • 1 tablespoon hemp hearts
  • 1/2 tsp baking powder
  • 1/2 tsp ground cinnamon
  • 1/4 tsp salt
  • 2 tsp vanilla extract
  • 2 tablespoons Maple syrup

 Directions

  1. Toss everything in a blender and let it combine. 
  2. Let the mixture rest for about 15 minutes to thicken up.
  3. Cook pancakes on medium-heat .
  4. I topped them with a light drizzle of maple syrup, hemp hearts, fresh blueberries and LOTS of peanut butter 

Ingredients

  • 1 block extra firm tofu drained and pressed for at least 30 minutes
  • 2 tbsp tamari
  • 1 tbsp nutritional yeast
  • 2 tsp chili garlic sauce
  • Noodles (Udon or Yakisoba)
  • 1 tbsp peanut butter
  •  1 tsp garlic chili sauce
  • 1 tbsp soy sauce
  • 2 tsp maple syrup
  • garlic powder, a pinch
  • ginger powder, a pinch
  • red and yellow peppers
  • Broccoli florets
  • grated carrots 1/2 cup

 

Directions 

  1. Set oven to 400F. After pressing tofu, cut tofu into even cubes and place in a bowl  and add the tamari, nutritional yeast and garlic sauce. make sure tofu is covered with the sauce. Remove tofu and place on a lined baking sheet making sure tofu cubes aren’t touching. Place in oven for at least 25 minutes or until edges have browned. Remove from oven and keep aside.
  2. Cook noodles according to instructions on the package  and sauté the veggies and noodles with a mix of 1 tbsp peanut butter, 1 tbsp soy sauce, 1 tsp garlic chili sauce, 3-4 tbsp of water, 2 tsp maple syrup, pinch of garlic powder and pinch of ginger powder. Whisk together and pour into pan with noodles and veg. Sauté until noodles absorb and then fold in baked tofu.

Servings 4

Ingredients

  • 1 cup dry green lentils⁠
  • 1 small potato, diced⁠
  • 1 small onion, diced⁠
  • 1/2 tsp adobo seasoning (or more to taste)⁠
  • 1 tsp cumin⁠
  • 1 tsp smoked paprika⁠
  • 2 tsp oregano⁠
  • 3 cups vegetable broth⁠
  • 3 cloves garlic, minced⁠
  • 1 bell pepper or roasted bell pepper, diced⁠
  • Bunch of cilantro with stems, roughly chopped

 

  • Directions
  • Sauté onions until softened in a large sauce pan. Add garlic and sauté until fragrant. Add spices, potatoes, bell pepper, and lentils and stir well for at least 1 minute. Add in broth, stir and bring to a boil. Reduce to a simmer,
  • Cover with a lid and allow lentils to cook for at least 30 minutes or when lentils are tender. Remove lid and stir in cilantro.⁠

Ingredients

  • Cauliflower:
    •1 large head cauliflower
    •3/4 cups oat flour (or regular flour)
    •1/2 cup arrowroot (or corn starch)

Ingredients

  • 2 Tablespoons olive oil
  • 3 shallot, diced.
  • 1 medium carrot, peeled & chopped.
  • 1 celery stick, chopped.

Ingredients

  • 1/2 block extra-firm tofu
  • 1 bell pepper, diced
  • 1 cup broccoli florets
  • 1 onion, diced

Ingredients

  • 2 eggplants sliced in half
  • 3 tsp tamari 
  • 2 tsp miso paste
  • 3 tsp maple syrup

Directions

  1. Preheat the oven to 450°F.
  2. Bring a large pot of water to a vigorous boil, add 1/2 teaspoon of the salt, then add the carrots. Blanch for 1 minute and remove to a bowl of ice water to stop the cooking. Once cool, remove and set aside
  3. Cut the pre-cooked beets into 1/2 inch thick round pieces
  4. Crumble the feta and set aside.
  5. Toss the carrots with 1/2 tablespoon of the olive oil and place them on half of a rimmed baking sheet. Toss the beets with the remaining olive oil and place on the other half of the baking sheet. Roast for 15 minutes.
  6. Remove the beets and carrots from the oven and place in separate bowls. Add 1 tablespoon of the vinaigrette and 1/2 cup of the parsley to the beets and toss. Add 1 tablespoon of the vinaigrette, the remaining parsley, and the feta to the carrots and toss.
  7. Divide the carrots evenly among 6 plates. Then divide the beets evenly among the plates and gently mix with the carrots. Drizzle with a touch more of the vinaigrette.

Ingredients

  • 2 bananas , mashed
  • 2 eggs
  • 4 oz. fat free Greek yogurt
  • 1/2 cup oats
  • 1 tsp baking pwd
  • 1 tsp cinnamon 
  • 1 tsp vanilla extract
  • 1 tablespoon chia seeds

Directions

  1. Put all the ingredients in a blender, blend them until smooth.
  2. Use a waffle maker to make waffles 
  3. Top the waffles with Almond Butter and fruit and Enjoy!

 

 

Ingredients

  • 1 cup sushi rice
  • 1 cup water
  • 3 tablespoons rice vinegar
  • 1 ½ teaspoons sugar

Ingredients

  • 4 Chinese eggplant , sliced in half lengthwise 
  • 3 Scallions, finely chopped
  • 4 large cloves garlic, minced
  • 1 tbsp ginger, minced

Ingredients

  • Organic Spring mix
  • large sweet potato, cubed
  • red onion, sliced
  • Cucumber, sliced

Ingredients

  • Olive oil - 1tsp
  • Chopped Carrots - 3 medium
  • Celery stalks chopped - 5
  • Garlic cloves -2

Ingredients

  • Chickpeas 1 cup
  • Paneer or Tofu - 1/2 cup
  • Tomatoes - 1/4 cup
  • Onion - !/4 cup

 

Ingredients

  •  chickpeas - 1 cup
  •  corn - 1 cup
  • peanuts -1/2 cup
  • Carrot - 1cup

Ingredients

  • 2 tbsps. unsalted butter
  • 1/2 large onion, cut into large wedges
  • 1 can tomatoes, (prefer fresh tomatoes)

Ingredients

  • 1 tbsp mayonnaise
  • 1 tbsp. cranberry sauce
  • 1 tbsp chopped walnuts
  • 2 slices whole-grain bread
  •  lettuce leaves
  • 6 slice deli fresh smoked Turkey Breast
  • 1 slice Mozzarella cheese

Directions

  1. Mix cranberry sauce, mayonnaise, and nuts spread onto toast slices
  2. Fill the remaining ingredients and Enjoy!

Ingredients

  • 1/2 tsp finely chopped garlic
  • 3/4 tsp finely chopped ginger
  • 1/4 cup chopped spring onions

Servings 4

Ingredients

  • 1 cup cooked quinoa
  • 4, 4 oz pieces of salmon
  • 1/4 cup low-sodium soy sauce
  • 3 tbsps rice vinegar
  • 3 tbsps honey
  • 3 cloves garlic minced
  • 1 tbsp minced ginger
  • 1/4 tsp crushed red pepper flakes
  • 2 tbsp extra virgin olive oil
  • 4 scallions 

Directions

  1. Cook the quinoa according to package directions
  2. Place the salmon in a small shallow dish add soy sauce, rice vinegar, honey, garlic, ginger, red pepper flakes
  3. Pour 2/3rds of the mixture over the salmon.
  4. Let the salmon marinate at room temperature for 15 minutes.
  5. In the meantime in a large non stick skillet heat 1 tbsp olive oil and add the salmon and and add the remaining marinade and cook for about 3 minutes
  6. Serve the cooked Salmon on top of the quinoa in a bowl.
  7. Enjoy!

Ingredients

Fish

  • 4 pieces each skinless cod 
  • 1/2 tsp.cumin
  • 1/2 tsp. salt
  • 3/4 tsp. lime chili seasoning

Sauce

  • 1/4 cup fat free Greek yogurt
  • 2 tbsps light mayonnaise
  • 1 tbsp lime juice
  • 3/4 tsp chili-lime seasoning
  • salt to taste

Slaw

  • 1/4 cup chopped cilantro
  • 1 cup white cabbage
  • 1 cup red cabbage
  • 1/4 cup shredded carrots
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 8 corn tortillas

Directions

  1. Season fish with salt, cumin and Tajin
  2. combine ingredients for the sauce in a small bowl
  3. Toss the slaw 
  4. Place the fish on the skillet spray with olive oil, cook for couple of minutes on each side until fish is cooked
  5. Char the tortillas for about 30 seconds on each side
  6. Assemble tacos, place slaw on the bottom of each tortilla top with fish and drizzle with sauce.
  7. Enjoy!

 

Ingredients

  • 1 English muffin, split
  • 1 tsp unsalted butter
  • 1 large egg
  • Salt and black pepper
  • 1 slice cheddar cheese

Directions

  1. Spread 1 teaspoon butter on each half of English muffin and place halves in a non stick pan on medium heat
  2. Wait for it to brown and put the cheese slice
  3. Cook the egg on the pan and top the muffin.

Ingredients

  • 2 large eggs
  • 1/4 red pepper, yellow pepper, chopped
  • spinach, few leaves
  • 2 cherry tomatoes, chopped
  • 1/4 tsp butter
  • salt & pepper

Directions

  1. Melt the butter in the frying pan, add all the chopped vegetables and let it cook
  2. Beat the eggs with a fork and season with salt and pepper
  3. Add the mixture to the pan and spread it out evenly
  4. Using a spatula, ease and quickly turn it over.
  5. When it is done, place a large plate on top of the pan and flip the omelette 
  6. Serve and Enjoy!

Ingredients

  • 4-6 large wheat tortillas
  • 1 ounce shredded skim cheese 
  • 3  cups chopped veggies (bell peppers, onion, spinach, corn)
  • 1 can black beans
  • 1 jalapeno
  • 1 cup chopped cilantro
  • 1/2 teaspoon chili pwd
  • Shredded cheese( optional)
  • Salt & pepper
  • Olive oil
  • salsa
  • Guacamole

Directions

  1. Heat 1 tablespoon olive oil over medium high heat in large pan. Add veggies and jalapeño and cute for 5 mins.
  2. Stir in black beans, cumin, chili pwd, salt, and pepper and cute for 2 minutes
  3. Take another pan and place a tortilla and warm it and place the vegetable mix and cilantro on it and fold it into half moon.
  4. Let it cook until it turns crisp.
  5. Transfer it to a plate and serve with salsa, and guacamole. 

Ingredients

  • 1/4 avocado
  • 2 bell pepper cut and roasted
  • 1/2 cup beans

Ingredients

  • 14 oz. extra-firm Tofu
  • 1/2 small red onion, sliced
  • 1/4 cup red wine vinegar

Ingredients

  • 2 heads Cauliflower, cored and cut into florets
  • 1/4 cup extra-virgin olive oil
  • 4 tsp ground cumin

Servings - 1

Ingredients

  • 1 slice whole grain bread 
  • 1/4 avocado seeded and peeled
  • sea salt & pepper to taste
  • 1 egg
  • 1/2 tsp butter

Directions

  1. Toast the bread in a toaster until crisp
  2. Place the quarter avocado over the toast, mash it
  3. Place the fried egg on the toast
  4. Season with salt &pepper to taste

For Fried Eggs

  1. Heat butter in nonstick skillet over medium-high heat until hot.
  2. Break the egg onto the skillet and immediately reduce the heat to low.
  3. Cook uncovered until whites are completely set and yolks are thickened to your liking, about 5-7 minutes.

Servings 4

Ingredients

  • 4 pieces of whole wheat sourdough
  • 4 eggs
  • 1/4 cup almond milk
  • 1 tsp vanilla extract
  • cinnamon

Directions

  1. In a dish mix the eggs, milk, vanilla and cinnamon together until they are combined
  2. Dip the pieces of bread so they are coated in the batter
  3. Place them on a hot pan, cook and flip them over when they are brown.
  4. Cut the toast in half and top them with bananas and strawberries

Ingredients

  • Whole Grain Bread, 2 slices
  • Baked Tofu
  • Hummus 2 tbsp

Ingredients

  • Whole grain pasta
  • Oil 1/2 tbsp

Ingredients

  • Large Tortilla wrap
  • Grilled chicken, sliced

Servings 4

Ingredients

  • 3 ounces shredded mexican cheese
  • 8 small taco shell, corn
  • 1 packet vegetable protein (Morning Star farm grillers crumbles)
  • 3 cups lettuce
  • 1 cup salsa
  • 1 avocado, sliced

Directions

  • Add the vegetable protein to a non-stick pan and cook for about 5 minutes
  • Place tacos on a pan and cook for a few minutes.
  • Fill the taco shells with vegetable protein, lettuce, salsa, and top with shredded mexican cheese and avocado slices.

Servings 2

Ingredients

  • 1 cup green tea
  • 1 cup baby spinach
  • 1/2 banana
  • 1 pear
  • 1/4 cup rolled oats

Directions

  • Blend all the ingredients to a smooth consistency and Enjoy!

Ingredients

  • 1 cup spinach
  • 1 cup kale
  • 1 green apple
  • 1 cucumber
  • 1 celery stalk
  • Juice from 1 lemon

Directions

  • Blend and Enjoy!

Ingredients

  • 1 cup almond milk
  • 1 cup spinach
  • 1 apple

Ingredients

  • 1 cup almond milk
  • 1 cup kale
  • 1 banana

Ingredients

  • 1 cup pineapple chunks
  • 1 cup coconut milk
  • 1 tablespoon honey

Ingredients

  • 1 cup baby spinach
  • 1 banana
  • 1/2 cucumber

Ingredients

  • lettuce
  • avocado
  • cherry tomatoes

Ingredients

  • arugula salad
  • apple slices
  • roasted sweet potato

Servings 2

Ingredients

  • 2 cups spinach
  • 1 1/2 tbsps roasted walnuts
  • 1 ripe avocado, peeled, stone removed, sliced
  • juice of 1 lemon

Dressing

  • salt & pepper

Directions

1. Arrange spinach and avocado on plates and sprinkle over walnuts. Drizzle with lemon juice.Season with salt and pepper and serve.

Servings 4

Ingredients

  • 1 cup finely diced gala Apple
  • 3 cups chicken, cooked & shredded
  • 1/3 cup dried cranberries
  • 1/3 cup finely diced celery
  • 1 tbsp pumpkin seeds1 tbsp sliced almonds

Dressing

  • 1/3 cup mayo, 1tbsp lemon juice, 1/2 tsp salt, pepper and herbs of choice.

Directions

     1. In a large bowl combine shredded chicken, apple slices, cranberries, pumpkin seeds, sliced  almonds

     2. Combine all the ingredients of dressing and  add to the salad

     3. Taste and add additional salt or seasoning.

Serving Ideas : 

      Dip with crackers, Wrap in a tortilla, spoon into lettuce leaves, scoop over salad greens

Ingredients

  • organic spring greens
  • sliced pears
  • dried cherries

Ingredients

  • 1 can chickpeas, rinsed and drained
  • cooked quinoa
  • shredded carrots

Ingredients

  • kale
  • roasted sweet potatoes
  • chickpeas

Ingredients

  • Kale
  • Green apple thinly sliced
  • pecans
  • scallions

Dressing

  • Cilantro vinaigrette

Ingredients

  • Organic spring mix
  • pear
  • pomegranate seeds

Ingredients

  • Arugula & kale 
  • Cinnamon -maple roasted sweet potatoes
  • Crisp Apple
  • Toasted pumpkin seeds
  • walnuts
  • parmesan 

Dressing

  • Maple- miso dressing

Ingredients

  • Kale
  • Papaya
  • Avocado

Ingredients

  • 2 cups Organic Spring mix 
  • 4 small cooked Beets
  • 1 medium ripe Avocado
  • 1tbsp walnuts
  • 1/4 cup feta cheese
  • 1/4 cup pomegranate seeds

Dressing

  • Balsamic Vinegar

Directions

1. Place the spring mix, beets, and an avocado in a serving plate. Top it with walnuts, feta cheese and pomegranate seeds. 

2. Enjoy it with the dressing.

Ingredients

For Dhal

  • 2 cups of split peas
  • 1/2 white onion, sliced
  • 4 cloves of garlic

Ingredients

  • 1/2 banana, sliced
  • 1 tablespoon peanut butter

Ingredients

  • 3 tablespoons Greek yogurt
  • Walnuts

Ingredients

1/2 apple cut into slices

1 tablespoon peanut butter

Directions

Dip apple slices in peanut butter and enjoy!

Ingredients

Baby carrots - 6 to 8

Hummus 1 tablespoon

Ingredients

  • 4 ( 4oz ) salmon fillets
  • 4 cloves garlic
  • 2 tablespoons honey

Servings 6

Ingredients

  • 1/4 cup extra virgin olive oil
  • 1 medium yellow onion, chopped
  • 2 carrots, peeled and chopped
  • 4 garlic cloves, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • 1/2 teaspoon dried thyme
  • 1 large can diced tomatoes, lightly drained
  • 1cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 1 teaspoon salt
  • pinch of red pepper flakes
  • 1 cup chopped fresh collard greens
  • freshly ground black pepper
  • 1 to 2 tablespoons lemon juice

Directions

  1. Warm oil in a large Dutch oven or pot over medium heat. 
  2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened.
  3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant and pour in the drained and diced tomatoes and cook for a few more minutes.
  4. Pour in the lentils, broth and the water. Add in 1 teaspoon salt, and red pepper flakes. Raise heat and bring the mixture to a boil, and then reduce the heat to maintain a gentle simmer.
  5. Cook for 25 to 30 minutes or until the lentils are tender. Use the immersion blender to blend a portion of the soup.
  6. Add the chopped greens and cook for 5 minutes.  Add lemon juice once the soup cools a little.
  7. Serve hot and enjoy!

Servings 4

ngredients

  • 1 tablespoon vegetable oil
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 1 inch ginger, peeled and grated
  • 1 jalapeno, seeded and sliced
  • 2 tablespoons garam masala
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 cups fresh tomato, diced
  • 15 oz chickpeas, drained and rinsed 
  • 1/2 cup water
  • 1/2 lemon, juiced
  • 1/4 cup fresh cilantro, chopped

Directions

  1. Heat olive oil in a large stock pot over medium-high heat.
  2. Add onion and cook until onion becomes translucent and begins to brown , about 3-5 minutes.
  3. Add garlic, ginger, and jalapeno. Continue to cook over medium heat until garlic is fragrant and jalapeno is tender, about 3-4 minutes.
  4. Add garam masala, turmeric, salt, and pepper then continue to cook for 1-2 minutes.
  5. Add tomatoes, chickpeas, and water. As tomatoes break down, the mixture should take on the texture of a thick stew.
  6. Add more water if needed before bringing everything to a simmer and then cover with a lid.
  7. Once covered , cook for 15 minutes while stirring occasionally.
  8. Remove lid, reduce heat to low and mix in lemon juice and chopped cilantro. 
  9. Cook over low heat for 1-2 minutes.
  10. Serve over basmati rice.

Servings 2

Ingredients

  • 4 ounces whole wheat pasta
  • 1/4 medium yellow onion, chopped
  • 1/4 cup low-sodium vegetable broth
  • 1 green pepper chopped
  • 1 c chopped mushrooms
  • 1/2 bag fresh spinach
  • 3 cups marinara sauce

Directions

  1. Bring water to boil and cook pasta.
  2. Coarsely chop veggies while cooking pasta
  3. Drain pasta , rinse in cold water, and set aside
  4. Heat olive oil in pan and saute onions and green peppers.
  5. Add mushrooms and spinach, saute until veggies are soft and spinach is wilted.
  6. Add marinara sauce and simmer on low for 5 - 10 minutes.
  7. Serve sauce on top of pasta or mix pasta and sauce together.

Ingredients

  • 1 15 oz can black beans, rinsed and drained
  • 1 cup corn 
  • 1 cup halved cherry or grape tomatoes
  • 1 cup chopped red bell pepper

Ingredients

  • 4 ( 6-oz.) skinless salmon fillets
  • Salt
  • freshly ground black pepper
  • 1c. dry white wine

Ingredients.

  • 1 pound chicken breast boneless skinless chopped into bite-sized pieces
  • I tablespoon oil
  • I tablespoon ginger garlic paste
  • 1 small yellow onion chopped
  • 1 tablespoon curry masala
  • 2 medium sized tomatoes, chopped
  • 2 tablespoons heavy cream
  • 1/2 teaspoon turmeric 
  • salt and chili powder to taste

Directions

  1. Take a medium sized saucepan and Saute onions and once they are done add ginger-garlic paste.
  2. Then add tomatoes and cook till they are done. Add the curry masala and cook
  3. Blend mixture in a blender and return it to the pan.
  4. Add chicken pieces and let it simmer until cooked through.
  5. Add salt and chili powder and finally stir in heavy cream
  6. Serve over cooked rice and garnish with cilantro.

Ingredients

  • 2 teaspoons olive oil
  • 1 small onion
  • 1 stalk celery
  • 1 clove garlic

Ingredients

  • 2 lb boneless skinless chicken breasts
  • 1/2 cup sliced almonds
  • 1cup mayonnaise
  • 1 tablespoon dijoon mustard

Servings 4

Ingredients

  • 1/2 teaspoon salt
  • 1/2teaspoon pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder`
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 2 tablespoons olive oil
  • 1 pound boneless skinless chicken breasts
  • fresh lime juice
  • fresh cilantro chopped

Directions

  1. Heat the grill to medium -high heat
  2. Combine salt, pepper, cumin, chili powder, and garlic powder in a small dish .Drizzle olive oil and rub the seasoning over the chicken breasts coating them entirely.
  3. Once heated, place the chicken on the grill and cook for about 15 minutes total flipping halfway through. 
  4. Before serving , squeeze fresh lime juice over the chicken and finish with a sprinkle of chopped cilantro.

 

Ingredients

  • 1tsp olive oil
  • 2cloves garlic, finely chopped
  • 1/2 cup spring onion
  • 1 ginger chopped
  • 1 cup broccoli

Ingredients

  • 2 large flounder fillets
  • 1/4 cup olive oil
  • 1 fresh lemon  
  • 1 tablespoon garlic powder
  • Salt & pepper to taste
  • parsley flakes
  • 1 cup cooked quinoa

Directions

  1. Turn the oven on at 400 F. Rinse off the fillets and pat them dry with a paper towel. Spray a cookie sheet with oil and spread the fillets out on it.
  2. In a bowl 1/4 cup olive oil and add 1 tablespoon garlic powder, salt, pepper, juice from 1/2 of a lemon and dried parsley flakes
  3. Line a small baking pan with foil and put the flounder on it and brush the oil mixture over the flounder and bake for seven minutes and then three minutes on broil.
  4. Lay the flounder on a bed of cooked quinoa and Enjoy!

Ingredients

sliced turkey

cranberry sauce

mayonnaise

Ingredients

  • Arugula & kale combo
  • Red and yellow Pepper sliced

Ingredients

Kale

Avocado

Servings 3

Ingredients

  • 3 cups Baby arugula 
  • 1 medium carrot grated 
  • 1 cup cherry tomatoes
  • 3 tablespoons nuts of your choice 
  • 1 tbsp chopped fresh herbs herbs of your choice

 

Dressing

      1. 2 tbsp freshly squeezed lemon juice

      2. 1 tbsp balsamic vinegar

      3. 2 tbsps extra virgin olive oil

      4. 1/2 tsp salt

 

Directions

     1. Place the arugula , carrots, and tomatoes in a large bowl

     2. In a small bowl whisk together all the dressing ingredients 

     3. Drizzle enough over the arugula to moisten and then toss to combine

     4. Sprinkle nuts and desired herbs over the top and Enjoy it fresh

Ingredients

Organic spring mix

Carrots

beets

grapes

nuts

mozzarella cheese

Dressing : Honey, balsamic vinegar

Ingredients

  • 3 cups fresh spinach leaves
  • 1/2 gala apple
  • 1/2 cup grapes
  • 1/3 cup dried cranberries
  • 1/4 cup chopped walnuts
  • 1/3 cup crumbled goat cheese
  • 2 cups cooked red quinoa

Dressing : Dijon balsamic dressing

Directions

1. In a large bowl add spinach, cooked quinoa, apples, dried cranberries, goat cheese, and walnuts. 

2. Toss until salad is combined.

3. Drizzle with dressing and toss again. 

4.Enjoy!

ingredients

Diced cucumbers

cherry tomatoes cut

Diced bell peppers

canned chickpeas

kalamata olives

feta 

Dressing

olive oil, lemon juice, red wine vinegar,  dijon mustard, garlic powder, salt & pepper

Servings 2

Ingredients

  • 4 cups arugula
  • 6 ounces smoked salmon
  • 1 1/2 Avocado sliced
  • 1/2 red onion thinly sliced
  • salt and pepper


Dressing: Raspberry Vinaigrette

Directions 

      1. Add all of the ingredients to a bowl and drizzle with raspberry vinaigrette. gently toss together and serve immediately.

Serving Size 1

 

Ingredients

  • 1 cup baby spinach
  • 1 large tomato, sliced 
  • 1 ball of fresh mozzarella
  • 1 tbsp walnuts
  • 1 tbsp cranberries


Dressing: Balsamic Vinegar, olive oil

Directions:

     1.Spread spinach out on a serving plate, place the tomato slices on the bed of spinach. Top each slice of tomato with a slice of fresh mozzarella.

     2. Sprinkle walnuts and cranberries on top 

    3. Drizzle with balsamic vinegar and olive oil

Ingredients
Farmhouse salad
Crisp greens
roasted seasonal vegetables
tomatoes
onions
sunflower seeds
feta cheese
boiled egg


Dressing: Honey, balsamic dressing

Ingredients
Kale
sweet potatoes
blueberries
pear
avocado
pecans
goat cheese

Spices

Oil,Salt, Paprika, Cinnamon


Dressing: Balsamic Vinegar dressing

Directions :

1. Preheat the oven to 400 degrees F . Peel and dice the sweet potatoes into 1/2 inch pieces. Place the sweet potatoes on a parchment paper lined baking sheet and add the cooking oil , salt, paprika, and cinnamon.

Toss the sweet potatoes until they are covered in oil and spices. Roast the sweet potatoes for about 30 minutes or until they are tender and browned on the edges.

2. While sweet potatoes are roasting,  prepare the rest of the salad.

3. Add the dressing and Enjoy!

Servings 2

Ingredients

  • 3 cups lettuce
  • 1 red pepper  sliced
  • 1 medium carrot grated
  • 1/2 cucumber, sliced
  • 1/2 can kidney beans rinsed
  • 1 tbsp feta cheese
  • 1 tbsp fried onions
  • 1 tbsp mixed seeds


Dressing:  1tsp mustard, 2tsp maple syrup, 1tsp balsamic vinegar, 1tsp olive oil

Directions:

     1. Lay lettuce leaves in a bowl and top them with sliced red pepper, grated carrot, cucumber, kidney beans.

     2. Top them with feta cheese, fried onions, and mixed seeds.

     3. Mix all the dressing ingredients and drizzle over the salad and Enjoy!

 

Ingredients
Charred corn
Nectarine
Tomatoes
goat cheese


Dressing: Basil, olive oil, salt

Ingredients
Salad tomatoes
Cherry tomatoes
Baby Arugula
Fresh Mozzarella


Dressing: Olive oil, sea salt, cracked pepper, garden basil

Ingredients
Mixed Greens
Halved Cherry tomatoes
Black beans

Cucumber
Avocado
Olives
Falafel
Hummus


Toppings:

Feta, Olive oil

Servings 2

Ingredients
1 cup unsweetened almond milk
Juice from 1 lemon
3 cups packed kale or Spinach
1/3 of a large cucumber
1/2 green apple
1/4 of a large avocado
1 tablespoon Chia seeds

Directions

Blend all the ingredients together to a smooth consistency and Enjoy!

Ingredients
1 cup Almond Milk
1/2 cup cooked beets
1/2 cup Greek yogurt

Ingredients

  11/4 cups coconut milk
   4 cups greens
   1 banana
   2 tbsps Almond Butter

   1 tbsp ground flax
   2 tbsps cocoa powder

Directions

Blend all the ingredients to a smooth consistency and Enjoy!

Ingredients
1 kiwi , peeled and cut
1 banana
1 cup spinach

Ingredients
1 cup chopped greens
2 tablespoons hemp hearts
1 inch piece of fresh ginger peeled and chopped

Servings 2

Ingredients
3 stalks celery, chopped
1 cup pineapple
1 banana
1 pear
1/2 cup almond milk

Directions

Blend all the ingredients together to a smooth consistency and Enjoy!

 

Ingredients
1 banana
1/2 cup Greek yogurt
1 cup kale or spinach
1/2 ripe Avocado
1/2 cup unsweetened almond milk

Directions

Blend all the ingredients to a smooth consistency and Enjoy!

Ingredients
1 cup almond milk
1 banana
2 cups spinach
2 tbsps almond butter
1 tbsp chia seeds

Directions

Blend all the ingredients till smooth and enjoy!

 

Ingredients
1 cup almond milk
1 cup spinach
1 banana
1/2 cucumber
1 scoop vanilla protein powder

Directions

Blend all the ingredients and enjoy!

Ingredients

Tropical Mint smoothie
1 cup coconut water
1/2 cup mint
1/2 cup kale
1/2 banana
1 cup pineapple

Directions

Blend all the ingredients together and Enjoy!

Ingredients
1 ripe banana
11/2 cups fresh spinach
1 cup frozen blueberries
1/4 cup Greek yogurt
1/2 tablespoon creamy peanut butter
1 teaspoon chia seeds

Directions

Blend all the ingredients together and Enjoy!Blueberry_

Ingredients
1 cup fresh spinach
1 cup fresh or frozen mango cubes
1/2 medium banana
3/4 cup coconut milk
1/2 cup water

Directions

Blend all the ingredients together and Enjoy!

Ingredients
1 medium orange
1/2 cup grapefruit peeled
1 cup strawberries
2 cups Spinach
1 tablespoon honey

Directions

Blend all the ingredients together and enjoy the delicious smoothie!

Ingredients

Dairy-Free Chocolate Peanut Butter Smoothie
1 1/2 cups Almond Milk
2 1/2 tablespoons Chocolate protein powder
1tbsp Peanut Butter
1 cup spinach

Directions

Blend all the ingredients together and enjoy!

Ingredients
11/2 cup unsweetened almond milk
2 cups spinach
1 medium banana
Optional add in : 1scoop protein powder

Instructions

Blend all the ingredients together and top it with Chia seeds

Ingredients

1 tablespoon Butter

1 cup steel cut oats

3 cups water

1 teaspoon vanilla extract

1 teaspoon Cinnamon

  1 cup rice

  chicken curry and

  quarter cup greek yogurt

Ingredients

    2 ounces water packed light tuna,

    1 tsp mayonnaise,

    1/4 cup cucumber, sliced

   1/4 cup shredded carrot

   herbs like fresh parsley, chives

   salt & pepper to taste

   2 whole pita pocket halves

   1 tomato sliced

   1/2 cup fresh baby spinach

 

Directions

1. In a small bowl, combine the top 6 ingredients. line the pita halves with spinach and tomato, fill each with the 1/2 the mixture.

 

 

 

  4 ounces of poached salmon

  Slaw made with 1/4 cup coleslaw mix,

   1/2 tsp olive oil 

   1 tsp of rice vinegar

    pair it with 3/4 cup of whole grain like quinoa.

Servings 2

Ingredients

   1 1/2 cups of un-sweetened almond milk

   2 cups spinach

   1 medium banana

   Add one cup protein powder( Optional )

Directions

Blend all the ingredients to a smooth consistency and Enjoy! 

   Ingredients

  • 2 cups baby spinach
  • 2  carrots cut or grated (Your choice)
  • 1/2 cup broccoli
  • 1/2 cup edamame
  • 1/4 cup blue berries
  • 1 tablespoon feta cheese

  1 cup chopped lettuce leaves

  1/2 sliced cucumber

  6 Sliced Strawberries

  Grilled Chiken few pieces

  Roasted Cashews

           Combine lemon juice, oregano, vinegar, garlic, salt, pepper powder, olive oil and parsley in a bowl and mix well.

           Mix together cucumber, tomatoes, onions, capsicum, yellow and red bell pepper and olives in a bowl and toss well.

           Pour the dressing on top, add lettuce and toss well.

           Add feta cheese and mix gently.

           Serve chilled.

            In a medium bowl, toss together olives, lemon juice and vinaigrette and keep it separately

            Add slices of capsicum and cucumber in to another bowl and sprinkle lemon juice and olive oil.

Adult serving size: 1 cup
Diet: Raw, Low carb, Protein
Description: A healthy, fresh salad consisting of peanuts and other vegetables

2 Rotis

1 cup (200 ml) cooked vegetable (any, low salt)

1 cup soup (200 ml) or dal or gravy

1 cup (200 ml) cooked rice (preferably brown or red)

1 cup (200 ml) cooked vegetable (low on oil and salt)

1 cup (200 ml) gravy or soup or dal.

1 bowl mixed fruit (three different color fruits, for eg papaya, banana, pomegranate)

         Besides all the antioxidants in the apples and lemons, the cucumbers have many health benefits as well, including vitamin K.

         Making this juice cleanse recipe is perfect for fighting inflammation.

Green juice has the perfect balance of fruits and vegetables. It makes a perfect blend for detoxing your body 2 apples cut in half

3 stalks of Spinach

2 apples

1 cucumber

few mint leaves

Servings - 2

Ingredients

  • 1 carrot    
  • 2 apples (small sized     
  • 1 beet   
  • 1 tsp  lemon juice   
  • Wash all the  ingredients well and pat dry
  • Cut fruit and vegetables into 1-2 inch chunks.
  • Remove any peels.
  • Grind it and dilute it with water and add the lemon juice to it.
 
Your Beet detox is ready
 

Servings   - 2 

Ingredients

  • 1 large apple quartered
  • 1/2 cup pineapple chunks (Optional)
  • large carrot
  • 2 pieces fresh ginger 

Directions

  • Wash all the weight loss juice ingredients well and pat dry.
  • Cut fruit and vegetables into 1-2 inch chunks. 
  • Blend all the ingredients with 1 1/2 cup water

Any time you feel like having a pizza, it is always best to make a pizza at home. It is much healthier than a restaurant pizza, as you are in complete control of the ingredients.

* Make a base, or use a store bought base

Servings - 6

Ingredients

  • 2 precooked beet
  • 1 carrot
  • 300 gm cabbage
  • 2 green apples
  • 3 cups organic spring mix
  • Walnuts
  • lemon wedges

Dressing : Mince 1 clove of garlic and mix it with 1/2 cup of mayo for the dressing. mix all of the ingredients together (add salt and pepper to taste if needed).