Ingredients

• 8 ounces whole wheat sourdough or Tuscan-style bread, cut into 8 slices
• 2 tablespoons plus 2 teaspoons fat-free Italian salad dressing
• 4 1-ounce slices reduced-fat provolone cheese
• 4 medium plum tomatoes, sliced (2 cups)
• 16 fresh basil leaves
• 1 cup (2 ounces) packed baby spinach or regular spinach, chopped coarse
• 16 pitted kalamata olives, chopped

Instructions

1. Lightly spray one side of each of the bread slices with cooking spray. Turn the slices over and spoon 1 teaspoon of the salad dressing on each. Top four bread slices with a cheese slice and equal amounts of the tomato, basil, spinach, and olives. Top with the other four bread slices, salad dressing side down.
2. Heat a large nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the sandwiches and cook 1½ to 2 minutes or until lightly golden, turn, and reduce heat to medium low. (Add weight to the sandwiches by covering them with a sheet of foil and topping with a dinner plate and a couple of cans of soup or vegetables.) Cook 2 minutes or until browned on the bottom. Remove from heat and let stand, covered, 2 minutes.

Author’s Note: Serve with:

1. 2 medium red bell peppers cut into strips (1/2 cup serving) for an additional 20 Calories, 0g Fat, 2g Fiber, 0mg Sodium
2. 4 medium star fruit sliced (1 cup serving) for an additional 40 Calories, 0g Fat, 3g Fiber, 0mg Sodium
3. 8 sugar-free frozen fruit pops (2 per serving), dessert for an additional 35 Calories, 0g Fat, 0g Fiber and 5mg Sodium

Source: 1500 Calorie a Day Cookbook

270 Calories, 9g Fat, 11g Protein, 35g Carbohydrates, 3g Fiber, 10mg Cholesterol, 880mg Sodium; 25% Vitamin A, 15% Vitamin C, 20% Calcium, 10% Iron

Apple and Quinoa Salad

This was shared by one of our Ontario clients on our community page check it out!

Apple and Quinoa Salad

juice from 1 lemon
1/2 cup apple cider vinegar
1/2 cup orange juice
1/3 cup canola or sunflower oil
1/3 cup honey

5 cups cooked quinoa (always use a 2:1 ratio, water to quinoa - when cooking)
2 apples, cored and chopped
1 bell pepper, diced small
1 cup fresh corn kernels
1/2 cup dried cranberries
1/2 cup currants
1 small red onion finely chopped
1 cup toasted, chopped pecans
1 cup fresh parsley and mint, chopped
sea salt and pepper

Place lemon juice, cider vinegar, orange juice, oil and honey in a small bowl and stir to combine.

In a large bowl, combine quinoa and all remaining ingredients well, then stir in dressing. Adjust seasonings and refrigerate until ready to serve.

Serves 6 as a main course salad

Black Bean Burgers

Black Bean Burgers
1 tablespoon olive oil
1/4 cup onion, diced
1/2 cup red bell pepper, diced
1/4 cup carrots, diced
1 15 ounce can black beans, drained and rinsed
1 1/2 teaspoons cumin powder
salt and pepper to taste
1 egg
1 cup dried bread crumbs
1 tablespoon canola oil
4-5 slices of provolone or pepper jack cheese

Add the olive oil and veggies to a frying pan, and cook at medium-high heat until veggies begin to soften.  While the veggies are sauteing, add  the beans into a medium-sized mixing bowl.  Mash them up a bit with a potato masher, leaving about 1/4 of the beans whole.

Add the sauteed veggies to the bean mixture and stir to combine.  Add the remaining ingredients (reserving the canola oil for frying the patties in) and mix together.  (It's best to use your hands to mix everything together at this point).

Divide mixture into 4 or 5 patties, depending on your preference of patty size.  After forming the patties, fry them in the canola oil until golden, about three minutes per side, over medium-high heat.

Top with the cheese of your choice, once bean burgers are flipped.

Serve on hamburger buns, with mayonnaise, greens of your choice, and tomatoes.

Tip:
Start your patties in a cold pan to give the patties a nice crunch on the outside.
For delicious go-to lunches at home, wrap patties individually and freeze.  When you need lunch in a hurry, just grab a patty, microwave until hot, and assemble as usual.

Calories: 198 | Total Fat: 3g | Cholesterol: 53mg

Veggie Frittata

This is my all time favorite breakfast, brunch and lunch food!

 

Basically you can use whatever veg you fancy - 

let your imagination run riot and see what variations you come up with! 

Can also be used cold as picnic or packed lunch food. 

Serves 2
 
Ingredients:

• 3 eggs
• 60 grams Ricotta cheese or quark
• 2 teaspoons ghee or 1 Tablespoon olive oil
• 1 small onion, chopped
• 1/2 cup zucchini, chopped
• 1/2 red pepper or mushrooms, chopped
• 1 teaspoon basil
• sea salt
• 1 Tablespoon water

How to make it:

1. Saute the veg in the ghee or olive oil.
2. Mash the ricotta/quark and beat in the eggs, basil, sea salt and water.
3. Pour the egg mixture into the pan and cook until the bottom is done but the top is still runny.
4. Place the pan under the grill until the top puffs up and starts to brown - don't let it burn.

Full of Folate Salad

ingredients

½	clove garlic, minced
¼tsp	(1 mL) salt
¼tsp	(1 mL) prepared Dijon mustard
1tbsp	(15 mL) rice vinegar
1tbsp	(15 mL) orange juice
4tsp	(20 mL) olive oil
1tbsp	(15 mL) finely chopped coriander
	freshly ground pepper
4cups	(1 L) romaine lettuce, torn
2cups	(500 mL) baby spinach
1	navel orange, peeled, sliced into pinwheels
1	ripe avocado, sliced
¼ cup	(50 mL) toasted sunflower seeds

directions

1.	In a small bowl, mash garlic and salt together. Add mustard, vinegar, orange juice and olive oil. Whisk until fully blended. Add coriander and whisk to blend.
2.	In a large salad bowl, combine lettuce, spinach, orange and avocado slices. Drizzle on dressing and toss lightly. Garnish with toasted sunflower seeds.
3.	Tips: To toast raw, unsalted sunflower seeds, heat a small, dry frying pan on medium-high. Add seeds and toast, stirring until golden brown, about 2 to 3 minutes.
4.	To slice a ripe avocado, slice in half, lengthwise, nudge out the seed with the tip of a knife then slice avocado while in the "shell," prying pieces out by sliding knife between the peel and the avocado. Avocado will brown easily, so do this step just before dressing the salad.

Yummy Protein Smoothie

Whey Protein Smoothie: 

When you’re in a rush you can make this smoothie the night before, or quickly in the morning. The key thing is to use a single-serve blender unit, like a Magic Bullet, so you don’t have to worry about cleaning a huge, messy blender when you’re done. 
 
Combine the following: 
1 Cup Unsweetened Vanilla Almond or Rice Milk, 
1 scoop  Vanilla Protein, 
1 Tbsp Ground Flax, 
1/3 Cup frozen unsweetened Mixed Berries, 
½ Cup raw Spinach (trust me it still tastes awesome! Try it!)
1 Tbsp Natural Peanut Butter.

Hot Chicken Grape Curry over Toast

Serves 1

Ingredients:

• 3 oz shredded chicken
• 6 grapes cut into quarters
• 1 celery stalk, thinly sliced
• 1/2 tsp Curry Powder
• 1/3 cup nonfat Greek yogurt
• 1 tbs yellow or dijon mustard
• 2 tbs chopped walnuts
• handful of sprouts
• sliced hardboiled egg
• 1 piece sprouted bread or low-sodium Ezekiel bread, toasted

Directions:

Stir together yogurt, mustard, sugar, and curry. Add in shredded chicken, grapes, celery, and walnuts. Toast bread. Smother with curry mix. Top wtih sprouts and sliced hardboiled egg.

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.

Yummy Breakfast - Spinach & Egg White Wrap

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Servings: 2

Here's what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.) Not a fan of Pesto? Try Salsa instead - yum!

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Gingered Butternut Squash Soup

This soup has a lot going for it - loaded in nutrition, very flavourful, filling and vegan!

 

 Give this recipe a try!

• 2 tablespoons olive oil
• 1 large onion, large dice
• 2 large stalks celery, large dice
• 2 large carrots, large dice
• 2 large boiling potatoes, peeled, large dice
• 1 medium butternut squash, peeled and seeded, large dice
• 2 medium apples, peeled and cored, large dice
• 1 two-inch piece ginger, peeled and grated with a rasp over a bowl to catch any juice
• 2 garlic cloves, roughly chopped
• A few slices red chili
• 6 cups veggie stock, chicken stock or water*
• Salt and pepper to taste
• Lime wedges for serving
• *If using water or unsalted stock, add one teaspoon of salt

 

 

 

Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the onion, celery and carrots along with a good pinch of salt and cook, stirring occasionally, until beginning to soften. Add the potatoes, squash, apples, ginger, garlic and chili and cook, stirring occasionally, for five minutes more.

 

Add the stock or water along with a few good grinds of black pepper. Bring to a boil over high heat, then cover and reduce the heat to maintain a simmer. Cook, stirring occasionally, until all the vegetables are very tender, 20 minutes or more depending on the size of your dice.

Remove from the heat and carefully purée with an immersion blender, or in batches in a regular blender, until very smooth. If you want a completely smooth soup, pass it through a fine-mesh strainer. Serve hot, garnished with lime wedges.

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.

Fall in love with Pumpkin - Soup

Pumpkin Soup with a Kick!

Prep Time: 15 minutes

Cook Time: 1 hour

Ingredients:
1 large onion chopped
4-5 cloves of garlic, peeled and finely chopped
4 cups vegetable broth
2 cups pureed cooked pumpkin or 1 cup canned pumpkin
1 16-ounce can chili beans
1 tbsp. seeded diced jalapeño
5 medium red potatoes, diced into 1/2 inch cubes
1 tablespoons oregano
pinch of cayenne or other red pepper
1/2 teaspoon cumin
1/3 cup plain soy milk
salt, to taste
cilantro or parsley

Heat a large pot. Sauté most of the onions (reserve a few for garnish) over medium heat until they soften; add garlic and cook for about 1 minute.

Add in the broth, pumpkin, chili beans, jalapeño, and potatoes.

Stir in the oregano, cayenne, and cumin. Bring to a boil and then turn down to a simmer.

Simmer for about 30 minutes or until potatoes are tender. Remove from heat and let cool for 5 minutes.

Stir in the soy milk, add salt to taste, and serve immediately garnished with cilantro or parsley and onion (and extra diced jalapeño, if desired).

If you are not a vegan, and would prefer cows milk, by all means substitute the soy

Serve with a mixed green salad with low fat feta, cranberrys and pumpkin seeds - yum!

Fall in love with Pumpkin - Lentil Stuffed

This recipe is in just enough time for Thanksgiving here in Canada!

Would not this be cute to serve before the main course?

It is High in Folate, Beta Carotene, Potassium, Calcium and Low in Fat and Calories 226 per serving!

 

 Ingredients:
1/2 cup brown lentils, (90g)
1 1/2 cups water , (375mL)
1/2 cup brown rice, (100g)
1 1/2 cups vegetable, or chicken stock (375mL)
1 bay leaf
4 baby nugget pumpkins
120 g sliced mushrooms
1 stalk celery, chopped finely
2 tablespoons snipped dill
3/4 cup cottage cheese, (185 g)
1 slice wholemeal bread, made into crumbs
1 tablespoon Parmesan cheese, grated
1 teaspoon paprika

Method:
1. Soak lentils in water for 1 hour. Drain, rinse and drain again.
2. Place lentils, rice, chicken stock and bay leaf in saucepan, bring to the boil, cover and simmer for 30 to 35 minutes (water should be absorbed). Remove bay leaf.
3. While lentils are cooking, pierce pumpkins in several places with a sharp skewer and bake in a moderate oven for 25 minutes.
4. Remove from oven, cut lid from top and scoop out seeds.
5. Combine cooked lentils, mushrooms, celery, dill and cottage cheese. Use this mixture to fill pumpkins.
6. Combine breadcrumbs, cheese and paprika, sprinkle on top of pumpkins.
7. Bake in a moderate oven (180ºC/350ºF) for 25 minutes.
8. Serve with a green salad or steamed green vegetables. 

Donair Sandwich Switch Up

Does your mouth water when you see a spit of roasting meat?

My carnivore husband is shaking his head enthusiastically.  One of his favourites in a Donair or Gyro - a pita wrapped pork sandwich covered in various "sauces" like Tzatziki. I love my husband but those sandwich wraps are loaded in calories and fat!

The Solution Below - comfort food without the guilt:

 Ingredients

• 1 whole wheat pita pocket
• 3/4 cup cooked brown rice
• 1 large chicken breast
• 1 cucumber
• 1/2 cup shredded carrots
• 1/2 cup of nonfat plain Greek yogurt
• 1 tablespoon chopped fresh basil
• 1 teaspoon of lemon juice
• 1 garlic clove
• sea salt
• 1 teaspoon olive oil
• ground pepper

Instructions

To make the cucumber sauce:
1. Shred 1/4-1/2 of the cucumber (should make about half a cup) and place shreds on a paper towel.
2. Sprinkle cucumber shreds with a bit of sea salt and leave out for 30 minutes.
3. Mix the yogurt with cucumber shreds, chopped basil, finely chopped garlic clove, lemon juice, and a bit of sea salt.
4. Chill in the fridge for at least 30 minutes.

Donair/Gyro:
1. Heat olive oil in a hot pan.
2. Slice chicken breast very thinly and then place in pan.
3. As chicken is cooking add ground pepper (or any other spices you may like) to the chicken
4. Once chicken is fully cooked, add brown rice to the pan and saute for 2 minutes.
5. Slice the rest of the cucumber and cut the pita in two halves.
6. Separate the chicken-rice mixture between the two pita halves.
7. Add cucumber slices and a dollop of the yogurt-cucumber sauce. Option: lettuce and/ or tomato
8. Enjoy


**Each pita half is one serving!

Yield: 2
Preparation Time: 1 hour
Cooking Time: 20 minutes

Healthy Packed Lunch Ideas for You and the Kids

Taken from www.girlgetstrong.com

 This year, make lunch not only part of the back to school/ work a thrill, but something you and your kids can look forward to each day! Instead of dreading yet another PBJ. Let them pick out a reusable, insulated lunch container (they make some that match their backpacks!) and let them help plan lunches at the start of each week. 

Their involvement will ensure everything gets eaten, because they helped choose it, and will heighten their interest in nutrition, as you teach the difference between healthy foods and junk foods.

Don’t let yourself or them fall into the sandwich rotation rut. All of these ideas work just as well for your child’s lunch box as they do yours.

Taco Kit: Send them with a build-your-own-taco kit complete with shredded low-fat cheese, chopped tomatoes, shredded lettuce, seasoned turkey meat or shredded grilled chicken, and soft whole grain tortillas. Include salsa or a scoop of homemade guacamole on the side.

Little Dippers: Pack protein-rich hummus with a variety of whole grain pita chips, red bell pepper slices, sliced cucumbers and carrot and celery sticks. It’s all the protein and veggies they need for a deliciously different lunch.

Breakfast: This morning meal can be a treat when it’s served off schedule. Scrambled eggs with a couple slices of turkey bacon and fresh fruit will keep well in an insulated tote. A piece of whole grain french toast will make a sweet treat, too. And whole grain blueberry pancakes with honey for dipping will be a hit.

Soup and Salad: Fill a thermos with their favorite soup, low-sodium canned or a fresh homemade recipe. In a separate sealed container pack a salad made of crunchy romaine, nutritious fresh spinach, and any of their favorite vegetables, with a low-fat dressing on the side. Toss in a crunchy breadstick, too! Try this hot soup: Alphabet Soup, or this cold soup: Gazpacho.

Mini Pizza: Let your kids build their own! Use one half of a whole grain hamburger bun, and top with marinara, low-fat mozzarella, turkey sausage or pepperoni, and mushrooms. After a few minutes in the oven, wrap in foil and place in an insulated tote.

Homemade Fast Food: At the start of the week, make a big batch of homemade chicken strips (coated in panko and baked for a leaner crunch) and baked sweet potato chips. With a side of honey mustard, they’ll think it’s a treat typically saved for a road trip.

Pasta: This always packs well and provides a hearty meal they’ll love. Spaghetti and turkey meatballs, macaroni and cheese, or last night’s lasagna all go over well. Plus these are great places to hide vegetables if they aren’t BFFs with greens quite yet. Puree cauliflower in the mac, shred zucchini and squash in the lasagna, and add fresh diced tomatoes and mushrooms to the spaghetti.

Wraps: At its core, it’s a sandwich, but the presentation makes all the difference. Wrap in a whole grain tortilla (or spinach tortilla for a punch of healthy color) turkey, lettuce, tomatoes and even avocado. Then cut in half diagonally, or slice horizontally for finger-food pinwheels. A pickle, cottage cheese and apple slices on the side will complete this fresh but familiar meal.

Roast Beef Panini

Panini Style Roast Beef Sandwich with Creamy Dijon, Tomato and Avocado
Serves 2

 Ingredients:
4 slices low-calorie multigrain bread
4 oz thin deli sliced lean roast beef
1 beefsteak tomato
½ avocado, sliced
¼ cup baby arugula
1 tsp Dijon mustard
¼ tsp extra virgin olive oil




Preparation:
• Top 1 slice of bread with roast beef, tomato, avocado and arugula. Spread remaining slice with mustard and lay face down on arugula.
• Heat nonstick grill pan over medium heat until hot. Brush sides of sandwich lightly with oil and place in pan. Set a skillet with a heavy-bottom, on top of sandwich and cook 1 to 2 minutes per side. Should be warm in center.


Per Serving: Saturated Fat: 2g, Protein: 17g, Sodium: 639mg, Total Fat: 12g, Carbs: 25g, Fiber: 4g,
Cholesterol: 30mg. Calories: 251.

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

Green Apple Salad with Dressing

 I made this for dinner a few nights ago and drizzled it over mixed organic greens, sliced avocado, roasted chicken and toasted pumpkin seeds. You can add more other toppings such as Strawberries or in place of Chicken, try Salmon!

This is appropriate for those of you trying the elimination diet, just refer to the Food Chart when selecting toppings.

Enjoy!

Salad Dressing Recipe


1 green apple, cored (Granny Smith)

1/2 cup filtered water

1/3 cup extra virgin olive oil

3 to 4 cloves garlic

1 to 2-inch piece of fresh ginger, peeled

Sea salt, to taste

Place all ingredients into a blender and blend until very smooth and creamy. 

Add salt to taste and blend again.

Some interesting info. I recently read from a Cardio-Core colleague in Ontario regarding the benefits to eating avocado... not that I need an excuse to enjoy this creamy green fruit

--> Check out her blog http://allysonangus.blogspot.com/ for more interesting info.

As noted food writer Gaylor Hauser once said of it; "In this single delectable fruit are combined the protein of meat, the fat of butter (but much more wholesome!), the vitamins & minerals of green vegetables, the flavor of nuts... a six course meal!"

A creamy rich avocado is considered the world's healthiest fruit because of nutrient contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C & copper. I start my day with a protein shake that includes 1 FULL avocado. I LOVE my morning shake! When I get the night time munchies I go to bed so my shake will come quicker. I'm not looking forward to the day the avocado is taken out of my diet (which is coming soon, I'm sure) but for now, I will enjoy!

Avocados are a WHOLE FOOD! They have more potassium than a banana, provide all 18 amino acids & 7 essential fatty acids including Omega 3 & 6. An avocado has more protein cow's milk & more usable protein than a large steak (cooked = denatured).

Avocados are a natural FAT BURNER! Containing monosaturated fat which speeds up the basil metabolic rate. Its high fat content gives a quicker feeling of satiation (fullness) which is also very beneficial and nice first thing in the morning, right before my training.

A note on potassium (which avocados are full of!). Potassium is critical to our cardiovascular and nerve functioning, regulating the transfer of nutrients into cells and facilitating muscle energy. Potassium enhances muscle control plus the growth and health of cells particularly through its importance in waste product removal**

Eat-Clean Egg Salad

Eat-Clean Egg Salad
From: www.eatcleandiet.com

SERVINGS: 1 cup of egg salad

Details

Egg Salad is the perfect school lunch! It’s hearty, tasty and takes no time at all to prepare. Trade the fatty, mayonnaise-laden version for this Eat-Clean recipe from my latest book, The Eat-Clean Diet for Family and Kids! Make sure to pack it in a cooler.

Ingredients

• 1/4 cup / 60 ml fat-free cottage cheese
• 1 Tbsp / 15 ml skim milk
• 1 tsp / 5 ml mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp / 30 ml chopped green onion
• 2 Tbsp / 30 ml chopped celery
• Dash curry powder
• 1/4 tsp / 1 ml sea salt

Preparation

1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.

Do you have a Recipe you’d like to share with us?
Send us your recipe here!




Nutrients Per Serving

Calories: 170
Calories from Fat: 30
Fat: 3.5g
Saturated Fat: 1g
Trans Fat: 0g
Protein: 17g
Carbs: 18g
Dietary Fiber: 3.5g
Sodium: 528mg
Cholesterol: 106mg

Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here's what you need...

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.