Rice Pancakes

Ingredients

- 1 Cup of cooked rice (white or brown)
- 1 Egg
- 2 tbsp Whole wheat flour
- Splash of milk
- Salt & Pepper

Directions

Mix all ingredients together, cook them like you would a regular pancake and ENJOY!

**My grandma used to make these with our left over rice from the day before! we used to eat them for breakfast, GREAT MEMORIES!!**

Energy Juice

Ingredients

- 5 large carrots
- 5 apples
- 1/2 watermelon

Directions

Wash fruits, chop them, leave skin for more vitamins. Put them all in juicer.
Ice optional.

I personally use BREVILLE juicer, it is the best! very easy to clean!. DRINK AND ENJOY

Sweet Potato Wedges

Ingredients

-       Sweet potatoes

-       Olive oil

-       Salt & pepper

Directions

Wash, peel and cut sweet potatoes into wedges. Put in bowl add olive oil, salt & pepper.

Bake at 400 degrees for 20-30 minutes, and ENJOY

Lentil Soup- Crock Pot

Ingredients

-          A bag of lentils

-          1 large shredded carrot

-          1 celery stalk

-          ½ of red bell pepper

-          ½ of onion

-          4 cups of vegetable broth and/ or water

-          1 table spoon tomato paste

-          Salt & pepper

-          Adobo spice

Instructions

Put all chopped veggies in Crock pot, shredded carrot, celery, red bell pepper and onion. Let these cook for about 1 hour.

After veggies are a bit cooked, add bag of lentils and vegetable broth/ water.

NOTE** Add Spices LAST, especially salt!!. If you add spices before lentils are still not cooked, it will take longer for these to cook and you do run into the inconvenience for lentils to be hard.

Cook in crock pot for at least 6-8 hours, serve and ENJOY!

Dont Waste Banana Smoothie

Ingredients

- Bananas (the ones that are about to go in the trash if you dont eat them soon)
- Protein Powder (Any of your preference, I use Visalu Brand)
- Light vanilla yogurt
- Honey
- Acai Berry Juice
- Splash of fat free milk
- Ice

Instructions

Put it all in blender! and ENJOY!

Turkey Meatloaf

Ingredients

-       1 lb of ground turkey

-       1 large shredded carrot

-       ½ chopped red bell pepper

-       1 chopped celery stalk

-       ½ onion

-       Italian bread crumbs

-       1 large egg

-       1 table spoon whole wheat flour

-       Tea spoon of Worchester sauce

-       Tea spoon of Ketchup

-       Fresh chopped garlic

-       1 table spoon tomato paste

Directions

In a pan cook onions, celery, garlic and red bell peppers. Do not overcook veggies just long enough until they are a little caramelized.

In a separate bowl mix, raw turkey, bread crumbs, shredded carrots, tomato paste, egg, flour, Worchester sauce, and ketchup. Once this is all mixed in, add the cooked veggies and mix it up.

When all ingredients are mixed in, put in a meatloaf in baking pan. Bake at 375 degrees for about 45 min to 1 hour. Remove from oven and ENJOY!

Balsamic Vinegar Chicken

Ingredients

-       2 chicken skinless chicken breast

-       ¼ cup of balsamic vinegar

-       2 tb spoons of Dijon mustard

-       1 fresh lemon juice

-       2 chopped garlic cloves

-       Lemon zest

-       ½ vegetable broth

-       Olive oil

-       Fresh chopped parsley leaves

-       Salt & pepper

Instructions

Whisk balsamic, mustard, lemon juice, olive oil, salt & pepper in small bowl.

Cut chicken into pieces, put in resalable plastic bag and add sauce. Let it sit in fridge for at least 2 hours, if you don’t have time to wait, you can cook it right away but for better taste is recommended to let it sit in fridge.

Remove chicken from bag, put chicken in baking dish and bake for about 1 hour at 400 degrees. And ENJOY!

Caulifower Poppers

Ingredients

-       Cauliflower

-       Olive oil

-       Salt & pepper

Directions

Wash cauliflower, cut into small pieces.

In large bowl add cauliflower combine with olive oil, salt & pepper. Put cauliflower in baking sheet. Cook under 400 degrees until golden brown and ENJOY! J

Mean Green Smoothie

Ingredients

-       Hand full baby spinach

-       ½ orange

-       5 strawberries

-       1 banana

-       1 apple

-       Ice

-       Splash of cranberry juice

Instructions

Put all ingredients in blender, mix and ENJOY

Low Carb Fettuccine Alfredo

Ingredients

-       Unsalted Butter

-       Minced garlic

-       Wheat flour

-       Fat free milk

-       Low fat cream cheese

-       Grated parmesan cheese

-       Chopped fresh parsley

-       Salt & pepper

-       Whole Wheat fettuccine

Instructions

 Sauce: melt butter, add garlic flour and cook for 1 minute. Add milk and whisk until thickened. Add parm cheese and cream cheese, parsley and salt & pepper.

Cook and drain pasta, and add sauce to pasta and ENJOY!

Tomato Soup Mac & Cheese

Ingredients

-       Whole Wheat Elbow Macaroni

-       1 cup of shredded Mozzarella cheese

-       Can of condensed tomato soup (I use organic Wolfgang Puck organic tomato soup) 

-       Fat free milk

-       Parmesan cheese

-       Powder Garlic

-       Salt & pepper

Instructions

Boil pasta; once pasta is cooked add tomato soup, fat free milk, powder garlic, ½ of the mozzarella,  parm cheese and salt & pepper.

Mix in bowl, put mac & cheese in baking pan, spread pasta add the remaining of the mozzarella to top of pasta with parm cheese and back for 15 minutes at 350 degrees. And ENJOY!!

Asian Chicken Noodle Soup

Ingredients

-       Chinese noodles

-       Soy sauce

-       Ginger

-       Green onions

-       Boneless Chicken

-       Sesame oil

-       Rice vinegar

-       Cilantro

-       Salt & Pepper

Instructions

Cut chicken into little chunks; after it is cooked. Use that broth to make the soup.

Add green onions, ginger, sesame oil, garlic, rice vinegar, cilantro, and soy sauce. Let it cook for about 5 minutes, so all the flavors blend in. Add noodles last! Serve and ENOY!

Red Kidney Beans & Chicken Wrap

Ingredients

-       Red Kidney Beans

-       Boneless Chicken breast

-       Fresh Tomatoes

-       Onion (red or white)

-       Light spinach flatbread

-       Romaine lettuce

-       2% shredded reduced fat cheddar cheese

-       Mayo (optional)

Instructions

Boil chicken, chop all veggies, put them in flatbread, wrap and ENJOY! J

Power Breakfast

Ingredients

-       Slice Ezekiel bread

-       Barney Almond butter (smooth)

-       Banana

** I Love this breakfast, bread is FLOUR FREE!, and almond butter is super healthy.

Enjoy!! :)

Avocado Tomato Basil Salad

Ingredients

-       Tomato

-       Avocado

-       Mozzarella

-       Fresh Basil

-       Salt & Pepper

-       Balsamic Vinaigrette

Instructions

Chop all ingredients mix with salt & pepper, a splash and balsamic vinaigrette and ENJOY!

Chicken & Broccoli Casserole

Ingredients

-       Boneless Skinless chicken breast

-       Fresh Broccoli cuts

-       Shredded carrots

-       Chopped celery

-       Campbell’s cream of mushroom

-       1 large egg white

-       2% Shredded cheddar cheese

Instructions

Boil chicken and cut into pieces. In a bowl mix the broccoli, carrots, celery, cream of mushroom, egg white, cheese. Add chicken and back for 30-40 minutes 375 F.

Parmesan Orzo

Ingredients

-       Orzo Pasta

-       Parmesan Cheese

-       Salt & Pepper

-       Butter or Olive oil

-       Vegetable broth

Instructions

Cook orzo in vegetable broth; once orzo is cooked. Add salt, pepper, butter/olive oil and parmesan cheese.

Parm Scallops

Ingredients

Scallops

Salt & Pepper

Chopped Garlic

Lime

Butter

Parmesan Cheese

Water

Instructions

Remove scallops from shell, wash both shells and scallops.

Take scallops mix with butter, lime, garlic, salt & pepper. Put them back on each shell. Cover them with parmesan cheese and bake for 15 minutes 400 F.

Whole Wheat Banana Pancakes

• 2 cups whole-wheat flour (I use King Arthur’s organic white whole-wheat flour)
• 2 teaspoons baking powder
• 1 ½ teaspoons baking soda
• ½ teaspoon salt
• 1 tablespoon honey
• 2 large eggs, lightly beaten
• 1 ¾ cups milk
• 2 tablespoons unsalted butter, melted + butter for frying
• 2 ripe bananas, mashed
• 100% pure maple syrup for serving

Avocado Whole Wheat Pesto

1 Avocado
1 box fresh basil
2 tea spoons olive oil
salt and pepper
splash of heavy whipping cream
basil &tomato fetta cheese.
whole wheat Pasta

Put all in food processor and vola!