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Since I am in the heat of summer now, there is nothing like a good smoothie. I have been making smoothies for the longest time. Now I am showing you a fun and easy way to get more protein into your diet without even having to cook! A protein smoothie.
Mini Eggplant Pizzas
July 16, 2019
Persons
4
Serving Size
2
Prep Time
40 minutes
Cook Time
30 minutes
Total Time
1 hour, 10 minutes
Ingredients
- 1 Eggplant (medium)
- 1/4 cup Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 3/4 cup Tomato Sauce
- 1/2 tsp Oregano
- 4 1/3 ozs Mozzarella Ball (grated)
- 1/2 tsp Red Pepper Flakes (Optional)
- 2 tbsps Basil Leaves (finely chopped)
Instructions
- Cut the eggplant into equal slices about 1/2 inch thick. Generously brush each side of the eggplant with the oil and season with sea salt and black pepper.
- Heat a large non-stick pan over medium heat. Cook eggplant in batches until tender and browned about 3 to 5 minutes per side.
- Meanwhile, turn the broiler on high.
- Transfer the browned eggplant slices to a baking sheet and top each with tomato sauce, dried oregano and shredded cheese. Broil the eggplant pizzas for 3 to 5 minutes until the cheese is melted, bubbly and browned.
- Top with red pepper flakes and fresh basil. Enjoy!
One Pan Salmon With Rainbow Veggies
Persons
4
Serving Size
2
Prep Time
40 minutes
Cook Time
30 minutes
Total Time
1 hour, 10 minutes
Notes
Leftovers:
Keeps well in the fridge for 2 to 3 days.
Vegan:
Use tofu steaks or roasted chickpeas instead of salmon.
Ingredients
- 2 cups Cherry Tomatoes
- 10 ozs. Salmon Filet
- 1 Yellow Bell Pepper (sliced)
- 2 cups Broccoli (chopped into small florets)
- 1/2 cup Red Onion (sliced into chunks)
- 2 tbsps. Extra Virgin Olive Oil
- 1 1/2 tsps Coconut Aminos
- 1/2 Naval Orange (zested and juiced)
- Sea Salt & Black Pepper (to taste)
Instructions
- 1) Preheat oven to 375 F (191C) and line a baking sheet with parchment.
- 2) Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with the coconut aminos, orange juice and zest. Sprinkle everything with salt and pepper to tast.
- 3) Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
- 4) Divide between plates and enjoy!
Black Beans, Sweet Potatoes and Eggs
Cuisine
American
Persons
4
Serving Size
2
Prep Time
5 minutes
Cook Time
30 minutes
Total Time
35 minutes
Ingredients
- 2 Sweet Potatoes
- 1/4 Avocado Oil
- 1/4 tsp. Sea Salt
- 4 Eggs (whisked)
- 1 Avocado (sliced)
- 1 1/2 cups Black Beans (cooked)
Instructions
- Preheat the oven to 400 F (204 C) and line a baking sheet with parchment paper. Season the sweet potato with avocado oil and half of the sea salt. Bake for 25 to 30 minutes or until cooked through
Protein Powder Smoothie
Since I am in the heat of summer now, there is nothing like a good smoothie. I have been making smoothies for the longest time. Now I am showing you a fun and easy way to get more protein into your diet without even having to cook! A protein smoothie.
Serving Size
8 ounces
Prep Time
2 minutes
Total Time
2 minutes
Notes
Start making your fresh and easy smoothies and feel satisfied with getting that protein in!
Ingredients
- Ingredients: Whey Protein Powder, Water, Blender, Frozen Fruit, Yogurt (optional)
Instructions
- First, buy your favorite protein powder. Whey protein powder (is mine) or you can pick a protein powder of your choosing. There are many types on the market (vanilla, chocolate, etc). I try to aim for one that has 20 grams or more of protein in a scoop.
- Buy frozen fruit (made for smoothie making). You can choose from many different fruits and brands. My personal favorite is Strawberry Banana and many times, you can find prepacked portions of mixed frozen fruit blends.
- Add 1 cup and a half of water to a blender.
- Next, add a scoop of protein powder to your blender. and then a strawberry banana frozen mix (or whatever kind you like) to the blender. I personally love to add in some ice cubes to help with consistency and coolness. Blend until it looks like it is shake ready (not too thin or too thick and clumpy).
- Then pour yourself a glass and enjoy.
- Optional: You can add low-fat Greek yogurt if you like (your choice of flavor- completely optional) 12 grams of protein from yogurt and 20 grams of protein from the protein powder. The yogurt is only 80 calories as well. The smoothie with yogurt will have 32 grams of protein to consume versus without- 20 grams of protein!
Quinoa & Egg Breakfast Plate
Serving Size
1
Cook Time
20 minutes
Total Time
20 minutes
Notes
Leftovers - Refrigerate in an airtight container for up to three days. More Flavor - Cook your quinoa in broth instead of water. Add chili flakes or hot sauce before serving. Make it Vegan - Omit the egg and serve with tofu or chickpeas instead. Meal Prep - Make a large batch of quinoa and/or hard-boiled eggs to save time.
Ingredients
- 1/4 cup Quinoa (uncooked, rinsed)
- 1 Egg
- 2 Tomato (small, chopped)
- 2 tbsps Pitted Kalamata Olives
- 1/2 Avocado (sliced)
- 1 tbsp Parsley (chopped)
- 1/8 tsp Sea Salt
Instructions
- Cook the quinoa according to package directions. Let it cool slightly.
- In a pan over medium heat, cook the egg until your whites are set and the yolks are your desired doneness.
- Place the quinoa on a plate, and top with the egg, tomatoes, olives, avocado and parsley. Season with sea salt and enjoy!
Smoked Salmon & Avocado Cucumber Bites
Serving Size
2
Cook Time
5 minutes
Total Time
5 minutes
Notes
Leftovers - Each of these ingredients spoil quickly when exposed to air. This recipe is best enjoyed the same day. More Flavor - Add spices like chili flakes, cayenne or black pepper. Make it Vegan - Omit the smoked salmon and use hemp hearts on top instead.
Ingredients
- 1/2 Cucumber (large)
- 1/2 Avocado (mashed)
- 6 ozs Smoked Salmon
- 1 tsp Capers
- 1/8 tsp Sea Salt
Instructions
- Slice cucumber into 1/4-inch thick rounds.
- In a small bowl, mash the avocado with a fork.
- Top the cucumber with mashed avocado, smoked salmon, capers and sea salt. Serve and enjoy!
Kale & Red Pepper Frittata
Persons
3
Serving Size
3
Cook Time
30 minutes
Total Time
30 minutes
Notes
No Kale - Use spinach instead.
No Red Bell Pepper - Use a bell pepper of another color instead.
Leftovers - Keep in the fridge for up to 3 days.
Ingredients
- 6 Eggs
- 1/3 cup Unsweetened Almond Milk
- 1/3 tsp Sea Salt
- 1/3 tsp Black Pepper
- 2 1/4 tsps Extra Virgin Olive Oil
- 1 1/2 cups Kale Leaves (chopped)
- 3/4 Red Bell Pepper (chopped)
- 3/4 cup Cherry Tomatoes (halved
Instructions
- Preheat oven to 400°F (204°C).
- Whisk the eggs, almond milk, salt and pepper together in a mixing bowl. Set aside.
- Heat the oil in a cast iron skillet over medium heat. Add the kale, pepper, and tomatoes. Cook for 5 to 7 minutes, or until the kale is wilted and peppers are tender.
- Pour the whisked eggs into the pan with the vegetables and let the eggs begin to set for about 30 seconds, before gently stirring with a spatula to ensure the vegetables are well incorporated into the eggs. Transfer the skillet to the oven and bake for 12 to 15 minutes, or until the eggs have set.
- Remove the skillet from the oven and let sit for about 5 minutes before cutting into wedges. Serve and enjoy!
Nutrition Facts
Kale & Red Pepper Frittata
Serves: 3
|
Amount Per Serving: 3
|
||
|---|---|---|
| Calories | 210 | |
| % Daily Value* | ||
| Total Fat 13g | 20% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol 372mg | 124% | |
| Sodium 488mg | 20.3% | |
| Total Carbohydrate 7g | 2.3% | |
| Dietary Fiber 2g | 8% | |
| Sugars 3g | ||
| Protein 14g | ||
| Vitamin A 5096IU | Vitamin C 48mg | |
| Calcium 159mg | Iron 3mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Wellness
Chopped Salad Pitas
Persons
1
Serving Size
2
Cook Time
10 minutes
Total Time
10 minutes
Notes
Leftovers -
Refrigerate the chickpea mixture in an airtight container for up to five days. Assemble the pita
with yogurt just before serving.
Serving Size -
Each serving equals one pita half stuffed with the chickpea mixture.
Gluten-Free -
Use lettuce wraps, collard greens, brown rice tortillas or gluten-free flatbread instead.
More Flavor -
Add lime juice, fresh herbs or spices.
Additional Toppings -
Bell peppers, feta cheese, red onions and/or black olives.
No Chickpeas -
Use marinated tofu, white beans, lentils, chicken breast or turkey instead.
Ingredients
- 1 cup Chickpeas (cooked)
- 1 cup Cherry Tomatoes (sliced into quarters)
- 1/4 Cucumber (chopped)
- 1/4 tsp Sea Salt
- 1 Whole Wheat Pita (halved)
- 1/4 cup Unsweetened Coconut Yogurt
Instructions
- In a bowl, combine the chickpeas, tomatoes, cucumber and salt. Adjust salt as needed.
- Gently open each pita half to create a pocket. Evenly spread a thin layer of yogurt inside each pita pocket.
- Stuff the pita pockets with the chickpea mixture. Enjoy!
