Greens, Mushroom and White Bean Ragoût

Greens, Mushroom and White Bean Ragoût

Greens, Mushroom and White Bean Ragoût

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Greens, Mushroom and White Bean Ragoût

Serves 6

Serve this hearty and saucy combination of leafy greens, mushrooms and beans over whole grain brown rice or whole wheat pasta. Use 1 (16-ounce) package of frozen dark leafy greens instead of fresh greens for a quick shortcut.

Ingredients

2 1/2 cups low-sodium vegetable broth, divided
1 large white onion, chopped
3 cloves garlic, finely chopped
1/2 cup Marsala or red wine
4 teaspoons finely chopped fresh rosemary
1 tablespoon finely chopped fresh thyme
12 ounces fresh mushrooms, button or wild or a mixture of both, trimmed and thinly sliced
2 teaspoons reduced-sodium tamari
2 tablespoons whole spelt or whole wheat flour
4 tablespoons nutritional yeast
1 (15-ounce) can no-salt-added Great Northern or other white beans, rinsed and drained, or 1 1/2 cups cooked white beans
1 pound (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens, tough stems removed and leaves thinly sliced
1/4 teaspoon ground black pepper

Method

Bring 3/4 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook 7 to 8 minutes or until tender. Stir in wine, rosemary and thyme and cook about 2 minutes or until wine evaporates. Add mushrooms and reduce heat to medium, cover and cook 5 minutes or until mushrooms release their liquid and begin to become tender, stirring once. Stir in remaining 1 3/4 cups broth and bring to a simmer over medium heat. Meanwhile, in a small bowl, whisk together tamari, flour, nutritional yeast and 2 to 3 tablespoons of the hot broth to make a thick paste. Whisk paste into the simmering broth mixture, stirring constantly. Bring back to a simmer and cook 1 minute, whisking constantly. Stir in beans and greens, in batches if needed, cover and cook 5 minutes or until greens are wilted and heated through, stirring once. Stir in black pepper and serve.

Nutrition

Per serving: 310 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 54g total carbohydrate (17g dietary fiber, 6g sugar), 17g protein

Gluten-Free Buckwheat "Oatmeal"

This gluten-free grain is often overlooked when compared with its massively produced cousin, Oatmeal, but it’s now readily available in health food stores large and small.  It’s not actually a grain, but a seed somewhat related to rhubarb.  It cooks very similarly to oatmeal, though, is as deliciously versatile and is wonderfully filling on mornings when there’s a lot of day to face.  It’s completely gluten-free and a very healthy-happy food.

Healthy-Happy Buckwheat!

• Completely gluten-free as it’s a seed, so it’s digestible for those with celiac and gluten sensitivities
• Contains a very high level of magnesium, which relaxes blood vessels and therefore contributes to healthy blood flow and is good for the heart
• Lowers LDL cholesterol and raises HDL cholesterol (that’s a good thing…)
• Helps lower and regulate blood-sugar levels by containing chiro-inositol.  Researchers are not sure why this does what it does quite yet, but in humans and animals alike, whole grains containing this compound lowered blood-sugar levels by 12-19% when compared with those given a placebo (check it out at WHFoods)
• Generally high in antioxidants, so is generally an on-your-side superfood

Let’s Cook It!

Some cook buckwheat as an alternative to rice.  I prefer it as a porridge, all gooey and slightly sweet.  Below is my recipe for a coconut-buckwheat cereal.  Alternatives would be to cook with water or an animal milk, then add any variety of vanilla extract, cinnamon, dried or fresh fruits, carob powder, fresh nutmeg, chai… the list goes on.  I prefer coconut milk on some mornings because it makes the porridge thicker and naturally sweet and creamy.  I pressure cook my morning grains normally, as it adds to the digestion ease and also makes the grains that much more moist and fluffy.  Toasting them for a few minutes on dry heat before adding the liquid increases their digestibility.  Directions for pressure-cooking and stove top cooking are below.

Ingredients:

• 1 cup of buckwheat
• 2 cups of liquid – I used rice milk however soy or a can of light coconut milk, topped off with water
• 1 tsp light agave syrup (per serving)
• dried cranberries, golden raisins or blueberries (preferably sugar and nitrate-free)
• raw nuts (I used pecans, but hazelnuts or almonds would also be delightful)

Directions:

1. Pressure Cooking Grains: Add grains and liquid into a pressure cooker, bring up to full heat (you’ll know because it’ll be sizzling away, making lots of noise and releasing some steam), cook for 12 minutes, then turn off the heat and let pressure release naturally.
2. Stove-top Cooking Grains:  Toast the grains in a dry pot on medium heat, stirring continually, until they become nutty and fragrant.  Add the liquid, bring to a boil, then cover and reduce heat to a simmer.   Cook about 15-20 minutes until all the liquid is absorbed.
3. Serve with 1 tsp of light agave syrup per serving, and a small handful of raw nuts and dried fruit.

Note: Adding a non-animal protein such as nut-butter or eggs is a great way to make this breakfast a perfect protein and aid digestion.  I actually rarely do such heavy grains first thing in the morning as I can’t digest nuts well in the early day, but as a sweet-treat and with some extra digestive boosting supplements, it’s a great way to face the rain.

How to make this a dessert? Simmer about 2 1/2 cups coconut milk on the stove, adding 4 tablespoons agave syrup, 2+ teaspoons each of vanilla extract and cinnamon and, if you want to live dangerously, a little dark rum.  Add grains and cook on low until thick and sweet.  Whip a whole egg and add in just before the grains are fully cooked, stirring thoroughly.  Taste and add seasonings to your preference.  Remove to a wide pan and refrigerate until cold.  Sprinkle with cinnamon, raisins and (if desired) a little more agave.

Amaranth 'Tortilla Chips' or Crackers

Amaranth is a good source of Dietary Fiber, Iron, Magnesium, Phosphorus and Manganese. 

I was forwarded this recipe from a friend who is allergic to corn. 
I have yet to make them myself but look forward trying them out to see if the flavour is any different than traditional tortillas.

Serve with guacamole, yogurt or refried pinto beans. Sprinkle with some beneficial cilantro. Try squeezing some lime juice over the meal you eat with them to absorb more of the iron (48%!)


Ingredients:

• 1 cup amaranth flour
• water (see directions - start with 3 Tablespoons)
• 1 Tablespoon olive oil
• 1/4 teaspoon sea salt

How to make it:

1. Preheat oven to 350 F.
2. Take one cup of the flour and mix it just enough water to form a ball.
3. Divide the ball into four balls.
4. To roll out a ball: coat it generously in more amaranth flour.
5. Roll it out as thin as possible with a rolling pin - scrape under it frequently and turn over - sprinkling with flour as you go.
6. Flip it onto a cookie sheet.
7. Brush lightly with olive oil. Give a tiny sprinkle of sea salt.
8. Cut into desired shapes & bake for 6 minutes (may need a skosh more) until golden brown and crunchy.

Holiday Oatmeal

Baked Cranberry Oatmeal

Makes 1 serving

Ingredients:

* 1/2 cup old-fashioned oats
* 1/8 teaspoons ground cinnamon
* 1/8 teaspoons baking powder
* sprinkling of salt
* 1/2 cup water
* 1/2 cup nonfat milk/rice milk/soy milk/almond milk
* 2 Tbsp  liquid egg whites
* 1/2 teaspoons vanilla extract
* 2 Tbsp dried cranberries
* sprinkling of brown sugar

I like to add a scoop of protein powder to my oatmeal - I do not eat red meat or pork which means I need to get my protein intake elsewhere.

Directions:

Preheat oven to 350 degrees.

Spray small bread loaf pan or other oven safe single serve dish.

Mix all above ingredients except brown sugar.

Pour into pan. Sprinkle pinch of brown sugar on top for sweetness.

Bake for 30-35 minutes.

Nutrition:

Calories 241
Total Fat 4.5g
Sodium 140.57mg
Total Carbohydrate 42.4g
Dietary Fiber 5.78g
Sugars 10.75g
Protein 8.84g before protein powder

Protein Packed Pancakes

Protein Packed Pancakes

from Oxygen Magazine

Makes 1 Serving (3 pancakes)

Ingredients:

Olive oil spray
1/8 c low-fat cottage cheese
1/4 c egg whites
1 1/2 scoops chocolate protein powder
1 medium banana, sliced
1 T sugar-free maple syrup

Spray a pan with oil and set on medium heat.

In a bowl combine cottage cheese, egg whites, and protein powder. Use a hand-held blender to mix completely.

Pour batter into pan. Cook each side for about 2 minutes or until pancake is golden.

Top with banana slices and syrup.

This would also be good with strawberries! Or perhaps substitute the chocolate protein powder for vanilla and then top with fresh blueberries. Lots of options!

Nutrition:

Calories: 330
Fats: 3g
Sodium: 720 mg
Carbs: 33g
Fiber: 4g
Sugars: 16g
Protein: 46g

Looking for a quick nutritious meal? Try some Chili tonight!

Looking for a quick nutritious meal? Full of flavour, protein and fibre!

Throw some ground Turkey, veggies, broth and beans into your crock pot for some yummy chili --> try the recipe below!

Put this chili together in the morning and by the time you get home you will have a wonderful chili dish!  This turkey chili recipe is also great for those watching their weight because turkey is a leaner alternative to ground beef.  This healthy chili recipe is sure to please everyone at your table tonight!

OR

Better yet, visit the Farmers Market in Ladner or Nat Bailey and look for the Chili Tank - delicious! 

While you are there pick up some of the best produce and artisan bread you have ever had!

ChiliTank.com | The Best Mobile Chili In Town, Vancouver BC

www.chilitank.com

 

Chili Tank has been at various events throughout Vancouver's lower mainland, serving a variety of delicious soups and chiliʼs out of a World War II Field Kitchen. If you haven't seen the Chili Tank yet you should come to our next event.

Turkey Chili Recipe Ingredients

• 2 pounds ground turkey
• 1 cup chopped onion
• 4 large garlic cloves, chopped
• 1/2 cup green peppers, diced
• 1 cup chicken broth
• 2 teaspoon dried cumin
• 1 teaspoon dried oregano
• 1teaspoon chili powder
• 1/2 teaspoon salt
• 1 teaspoon ground black pepper
• 1 can refried beans
• 2 15 to 16oz cans of kidney beans (not drained)

Turkey Chili Recipe Directions

In a large skillet, brown ground turkey and drain.  Add all ingredients to crock pot except the can of refried beans.  Cover and cook on low 2 hours.  Add refried beans to chili for thickening.  Cover and cook on low for an additional 2 hours.

Thanksgiving Dinner Alternative: Quinoa instead of Stuffing

Get Stuffed With Unstuffing 

 1 cup quinoa (or whole grain of choice)
2 cups water
1/2 onion, coarsely chopped
2 cups broccoli, coarsely chopped
two large handfuls baby spinach
2 cloves garlic, minced
1/2 cup raw pumpkin seeds, or nut/seed of choice
1/4 cup dried cranberries
2 Tbs honey
2 Tbs olive oil
sea salt and pepper to taste

• Using a fine mesh sieve, thoroughly rinse whole grains until water runs clear. Place in pot
• Add water, chopped onion and garlic.
• Cover pot, bring to a boil and then reduce to a low simmer for 10 minutes.
• Add chopped broccoli on top of simmer grains and cook for another 10 minutes.
• While cooking, lightly toast pumpkin seeds on low to medium heat in a dry pan. Remove once they become fragrant but not too browned.
• Once all water has been absorbed, turn off stove, add spinach and cover. This will allow spinach to steam without getting overcooked.
• Stir in olive oil and honey
• Add in cranberries, sea salt and pepper
• Serve warm or at room temperature

Eating-Clean at Thanksgiving Dinner - Green Beans

Here are 2 recipes to try this Thanksgiving that are "eating-Clean" friendly!

Green Beans are loaded in Fibre and Nutrients, They are happily low in calories (just 43.75 calories in a whole cup), yet are loaded with nutrients — an excellent source of vitamin K, vitamin C, manganese, vitamin A, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.


Almond Green Beans
Ingredients:

• 1 lb. fresh green beans, washed and trimmed
• 1 medium sweet red pepper, julienned
• 1 cup fresh mushrooms, sliced
• 1 small onion, chopped
• 1 tbsp. olive oil
• 1/4 cup sliced almonds, toasted

Directions:

1. Put green beans in a large saucepan and add enough water to cover the beans; bring to a boil. Cover and cook beans for approximately 4 to 7 minutes. You want the beans to be crisp-tender.
2. While the beans are cooking, in a large nonstick skillet, saute pepper, mushrooms and onion in olive oil until tender.
3. Drain the saucepan of green beans and stir into veggie mix. Sprinkle with the 1/4 cup almonds.

Here is the second green beans with almond recipe:
Spanish-Style Green Beans
Ingredients:

• 2 lbs. fresh green beans, washed and trimmed
• 2 tbsp. olive oil
• 2 cloves fresh garlic
• 1 small red onion, diced
• 1/4 cup water
• Salt and pepper
• 1 tbsp. fresh oregano
• 1/2 cup chopped almonds, toasted

Directions:

1. In a large saucepan, heat olive oil over medium heat. Add garlic, onion, and beans. Once garlic and onion starts to brown, approximately 1 to 2 minutes, add water. Cover saucepan and steam beans to desired tenderness. Remove from heat.
2. Season with desired salt and pepper. Add oregano.
3. After you’ve transferred the beans to a serving platter, sprinkle with the almonds.

Baked Yam and Cranberry Chicken Salad

Baked Yam and Cranberry Chicken Salad

Makes 1 salad

This is a great pre-workout meal. 
There is enough carbs to give you the fuel to push threw your workout yet calorie friendly. The fibre will keep you satisfied but not overly full that you feel as thou there is a lump of coal in your tummy!

Ingredients:

3 cups chopped romaine lettuce
1/4 cup diced celery
1/4 cup sliced red pepper
1/4 cup sliced green pepper
1/4 cup sliced red onion
3/4 cup cubed baked butternut squash
4 oz cooked and cubed chicken breast
2 tablespoons Craisins
2 tablespoons Maple Grove Farms Cranberry Balsamic Vinegar Dressing

Directions:

First, cube entire squash and toss with balsamic vinegar, a little agave, and chili powder. Bake in a 425 oven for 15 minutes. Turn. Bake another 15 minutes. Remove from oven to cool.

Chop romaine, celery, and peppers. Place romaine and celery in a bowl.

Saute sliced red onions and green and red peppers in pan for 5-10 minutes. Add to salad bowl. Top with 3/4 cup squash, cranberries, and cooked chicken.

Drizzle with cranberry dressing.

Nutrition:

Calories 407
Calories from Fat 14.4
Total Fat 1.6g
Saturated Fat 0g
Cholesterol 70mg
Sodium 343.07mg
Total Carbohydrate 71.42g
Dietary Fiber 14.2g
Sugars 30.17g
Protein 38.05g

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1.03.01

Coconut Curry Salmon with Quinoa

Post-exercise high protein

Coconut Curry Salmon with Quinoa
Serves four

4 salmon fillets

2 Tbsp vegetable oil

Salt and pepper

1 can light coconut milk

1 tsp mild or hot curry paste, according to taste

2 tsp lime juice

2 tsp brown sugar

2 tsp soy sauce

1 cup chopped mango

3/4 cup chopped cilantro

1 cup quinoa

Brush salmon fillets with oil; sprinkle with salt and pepper and bake at 375 F for about 15
minutes, until cooked through.

In a saucepan, combine coconut milk, curry, lime juice, brown sugar and soy sauce. Bring to a
boil and simmer until thickened. In saucepan, cook quinoa according to package directions.

Add cilantro to milk mixture. Place cooked salmon over quinoa and pour coconut milk over. Top
with chopped mango.

Per serving: 519 kcal, 41 g carbohydrate, 23 g fat, 12 g saturated fat, 53 mg cholesterol, 38 g
protein, 4 g fibre, 7 g sugar, 1.1 g omega-6 fatty acids, 0.4 g omega-3 fatty acids, vitamin C 27%,

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1.03.01

Black Bean Soup

Mexican Black Bean Soup with Lime and Cilantro
 
2 teaspoons olive oil
2 medium onions, chopped
4 medium garlic cloves, minced
1 small jalapeno chile, stemmed and minced (don't use the seeds)
1 tablespoon ground cumin
1 tablespoon chili powder
Salt
12-ounce bottle beer
(3) 15-ounce cans black beans*, drained and rinsed
2 tablespoons lime juice
Low fat yogurt
4 teaspoons minced fresh cilantro leaves

1. Heat oil in large saucepan. Add onions and sauté over medium heat until translucent, about 5 minutes. Stir in garlic and jalapeno and cook until garlic is golden, about 1 minute. Add a sprinkle of water if needed to keep from sticking.
 
2. Add cumin, chili powder, and salt to taste and cook, stirring frequently, until spices are fragrant, about 1 minute.
 
3. Pour beer and 1 cup water into pot. Bring mixture to a boil and simmer until alcohol aroma fades, about 3 minutes.
 
4. Add beans and bring mixture back to a boil.
 
5. Remove 2 cups of beans from pan and puree in a blender. Return to pan.
 
6. Stir in lime juice and salt to taste. Reheat if necessary.
 
7. Serve soup in bowls, swirl with yogurt, and sprinkle with cilantro.

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1.03.01

DIY Protein Bars

Makes 5 Bars
*remember these are meant as meal replacements not snacks*

Ingredients
- 8 scoops chocolate (or Vanilla) protein powder

- 1 cup oatmeal

- 1/3 cup natural peanut butter

- 3 tbsp honey

- 1/2 cup 1% milk (or water)

- 3 tbsp crushed Almonds (or peanuts)

Directions
1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.

2. Form into 5 bars and then roll in the crushed peanuts to finish.

3. Place in the fridge for about 30-45 mins or until solid

Nutritional Facts
(Per Serving – 1 Bar)
Calories: 452

Protein: 50g

Carbohydrates: 36g

Fat: 12g

Chicken-Avocado Petite Sandwiches

Chicken-Avocado Petite Sandwiches
Serves 4

Ingredients:
1 cup mashed Haas Avocado
1 Tbsp freshly squeezed lime juice
1/2 tsp green pepper sauce—if you like a little heat
4 small whole grain rolls—the 2 oz size is best
1 cup baby spinach
10 oz grilled or roasted chicken breast—about 2 cups
1 mango, peeled, pitted and sliced




Preparation:
• Combine avocado, lime juice and green pepper sauce in a small glass bowl. Spread top and bottom halves of the rolls with 2 tablespoons of the avocado-lime mixture.
• Layer one quarter each of spinach, chicken and mango on bottom halves. Top with other halves of rolls.

Saturated Fat: 2.5g, Protein: 29g, Sodium: 355mg, Total Fat: 11g, Carbs: 41g, Fiber: 8g, Cholesterol: 60 mg. Calories: 367

ORANGE SESAME TABBOULEH

ORANGE SESAME TABBOULEH

Vitamin C rich orange and parsley helps to absorb iron (required for supplying blood to your skin) from bulgur wheat and sesame seeds.

Cooking Time : 10 mins.
Preparation Time : 15 mins.

Serves 4.

Ingredients

1 cup bulgur wheat (broken wheat) 1 tablespoon grated orange zest 2 tablespoons toasted sesame (til) seeds 2 spring onions, chopped ½ cup chopped tomatoes ½ cup finely chopped parsley 2 tablespoons lemon juice 2 tablespoons olive oil 2 tablespoons orange squash salt to taste

Method

1. Cook the bulgur wheat in 1½ cups of water for 10 minutes till it is tender. 2. Drain and pour cold water over to cool the bulgur wheat. 3. Drain again and keep aside. 4. Combine all the ingredients in a bowl and mix well. 5. Refrigerate for at least 1 hour before serving so that all the flavours blend well.

Tips

While grating the orange zest, be careful not to be grate the white pith, as it is bitter.

Complete Protein: Quinoa with Sweet Potato

As a foodie and a personal trainer, I have recommended this amazing and versatile grain in place of rice (or couscous, pasta ...even some desserts!). Quinoa as it's one of the most energizing foods that is also completely vegetarian, but contains all the essential amino acids to make it a complete protein. In short, this means that quinoa can easily replace the meat portion of your meal without sacrificing the very important protein component of a healthy balanced meal.

Quinoa with Sweet Potato

Ingredients
1/2 cup organic white quinoa (rinse before cooking or let soak overnight to release the saponins)
1 cup of filtered water
2 tbsp of grated organic orange rind
3 tbsp orange juice
1 tbsp of grated fresh ginger
1/2 cup slivered almonds
1 sweet potato, cooked and cut up into chunks *
1/4 cup extra virgin olive oil
2 generous cups of spinach

Method
Bring quinoa to a boil and then let simmer for 12-15 minutes. 

Remove from heat and let cool only slightly. 

Place into a medium size bowl and add orange rind, juice, ginger, almonds, sweet potato, spinach and olive oil. Mix all the ingredients together.

* Sweet potato: You can bake it for 35-40 minutes at 350F or boil it for 10-15 minutes until fork tender.

Great anytime: tabuleh, tabouleh, tabouli

 Whatever way you spell it, this Middle Eastern dish is an all-in-one vegetarian meal full of freshness from the star ingredient, parsley.

Parsley is an unappreciated herb as it's usually just relegated to that of a garnish for fish, but as the Healthy Foodie recently pointed out, it's packed with nutrition benefits and it's high time we gave this herb the love and respect it deserves.



Parsley factoids:

• It's a relative of the celery family, a source of vitamin A, C, K, folate and iron.
• Contains the volatile oil myristicin, which has been shown to inhibit lung tumour formation in animal studies.
• It activates the enzyme glutathione-S-transferase, which helps attach the molecule glutathione (incredible antioxidant) to free radicals that would otherwise damage the body.
• The flavonoids in parsley called luteolin, have been shown to function as an antioxidant that combines with highly reactive oxygen-containing free radical molecules.
• It's a diuretic: Studies prove it's an effective natural way to reduce water retention, especially if you have swollen feet when pregnant or get bloated during certain times of the month (this is my personal health secret for combating bloating)

Fresh Tabuleh

Ingredients:
2 cups cracked wheat (bulgur)
2 cups very hot water
1 red pepper, chopped
2 small tomatoes, chopped
1 bunch green onions, (8) sliced
1/2 cup fresh chopped mint
2 cups fresh chopped parsley
1 clove garlic, minced

Dressing:
1/2 cup fresh lemon juice
3/4 cup extra virgin olive oil
Sea salt and pepper to taste

Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes. For a gluten-free option use quinoa instead, follow these recipe instructions for quinoa preparation. When it's ready, drain any excess water. Prepare the vegetables for the salad and mix the dressing ingredients together. Set aside. Add to the wheat bulgur, toss altogether in a medium bowl.

Serve chilled. Makes about eight cups or 12 to 16 servings.

Quinoa Greek Salad

Quinoa Greek Salad
 Serves 4

1 cup quinoa
1 1⁄4 cups water
3 scallions, chopped
2 tablespoons chopped mint
1 tablespoon chopped parsley
Salt and pepper
1 small cucumber, diced
1 tomato, chopped
1⁄2 cup pitted and coarsely chopped kalamata olives
1⁄4 cup olive oil
2 tablespoons fresh lemon juice
Salt and pepper

Rinse quinoa well under cold water. Bring 1 1⁄4 cup water to a boil. Add quinoa, cover, reduce heat and simmer 12 minutes. Remove from heat and let stand 5 minutes. Fluff with a fork. In a large bowl combine cooked quinoa with remaining ingredients. Toss to coat evenly. Season with salt and pepper to taste.

Zucchini Pasta with Turkey

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, so small the kids and you won't even notice!

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.

Black-Eyed Peas and Brown Rice - Clean Eating

INGREDIENTS:

• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce

INSTRUCTIONS:

Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently.

Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce.

Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.

CALORIES: 268
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g

SERVES 6

Shrimp And Feta Tabbouleh

This Greek side dish is a great source of vitamin K and omega-3s. This dish is packed with 24 grams of protein and six grams of fiber, it will keep your tummy full for hours.

Serves 4:
Per serving: 301 calories, 12 g fat (3.5 g saturated), 513 mg sodium, 27 g carbs, 6 g fiber, 24 g protein

• 2/3 c medium-grind bulgur (next to the rice in most supermarkets)
• 1 2/3 c water
• 1/3 c fresh lemon juice (I keep realime and realemon juice in fridge, so I can add it to water and receipes without having to waste time juicing lemons)
• 12 oz precooked peeled or thawed frozen shrimp, coarsely chopped
• 3/8 tsp black pepper
• 1 c diced cucumber
• 1 pint grape tomatoes
• 1/2 c chopped red onion
• 1/2 c chopped parsley
• 2 Tbsp olive oil
• 1/2 c (2 oz) crumbled feta cheese
• 1/4 tsp salt

1. In a saucepan, combine bulgur, water, and 2 tablespoons lemon juice; bring to a boil. Cover and simmer until tender, about 15 minutes. Drain and let cool.

2. Place shrimp in large serving bowl. Sprinkle with 2 tablespoons lemon juice and 1/8 teaspoon pepper. Let stand for 5 minutes.

3. Stir in cucumber, tomatoes, onion, parsley, oil, and cheese. Add salt, remaining lemon juice, and remaining 1/4 teaspoon pepper and toss.

4. Stir in cooled bulgur. Divide evenly into four salad bowls.