SNACKS AND SIDES

Cacao Greek Yogurt with Strawberries

Serves: 5 |Prep Time: 10 minutes| Cook time: 10 minutes|

Ingredients

¼ cup 0%-Fat Greek yogurt

1 ½ tablespoon Cacao Powder

¼ cup Strawberries - chopped

2 teaspoons Almonds - sliced

Directions

Stir the cacao powder into the Greek yogurt.

Slowly stir in the strawberries and almonds.

Serve and enjoy!

Applesauce and Cottage Cheese

Serve: 1| Prep Time: 5 minutes|

Ingredients

¼ cup Applesauce - unsweetened

¼ cup Low-fat cottage cheese

Cinnamon and ginger - to taste

2 teaspoon Almonds, chopped

Directions

Combine applesauce and cottage cheese together.

Sprinkle with cinnamon and ginger.

Top with chopped almonds.

Asparagus Artichoke Salad

Serve: 4| Prep Time: 20 minutes|

Ingredients

3 slices Red onion

1 teaspoon Garlic powder

1 pint Cherry tomatoes - halved

1 (15-oz) can Artichoke hearts canned - quartered, rinsed

3 tablespoon Freshly squeezed lemon juice

1 ¼ pounds Asparagus

Salt and pepper (to taste)

2 teaspoon Extra Virgin Olive Oil

Directions

In a big bowl soak the sliced onions in lemon juice. Put separately.

Preheat the oven to 400°F.

Coat the asparagus spears with olive oil cooking spray and season them with salt very well.

Arrange in a single layer in a foil-lined roasting pan and cook for 8-10 minutes until slightly browned and fork soft.

Remove the asparagus from the oven; slice into small pieces.

Then add the asparagus and all the remaining ingredients to the bowl with the onions and lemon juice.

Mix to blend thoroughly.

Serve chilled or at room temperature.

Notes:

Thick asparagus is simple to roast.

Each serving contains 3 grams of fat and 10 grams of carbohydrates. No protein.

Berry Good Snack

Serves: 1| Prep Time: 5 minutes|

Ingredients

5 Blueberries

5 Strawberries

¼ cup Low-fat ricotta cheese (whipped)

1 teaspoon Fresh-squeezed lemon juice

1 teaspoon Vanilla

1 teaspoon Walnuts (crushed)

Stevia (to taste)

Directions

Clean and hull strawberries; set aside.

In a medium-sized bowl whisk the ricotta with lemon juice, vanilla, crushed walnuts, and stevia.

Add dollops of the ricotta mixture to the top of each strawberry.

Then top each strawberry with a blueberry; gently place them in a bowl on their side to look like a star with strawberries on their sides and the blueberries in the center.

Per Serving: Calories: 103| Total Fat: 4g| Carbs: 11g| Fiber: 3g| Protein: 7g

Brussels sprouts with Black Bean Garlic Sauce

Serves: | Prep Time: 15 minutes |

Ingredients

2 ½ cups Frozen Brussels sprouts (thawed, quartered)

1 ½ tablespoons Black bean garlic sauce

Ground black pepper

1 ½ teaspoons Extra Virgin Olive Oil

½ teaspoon Red pepper flakes

Directions

Quarter the Brussels sprouts lengthwise.

Put the oil and chili flakes into a big skillet; place over medium-high heat.

Add the Brussels sprouts to the pan and bake for 3-5 minutes or until the sprouts begin to brown a little. They may soak up all the oil. If they do, just add a tablespoon of water or stock.

Add the black bean garlic sauce and mix until all the Brussels sprouts are well covered.

Add a little amount of ground black pepper.

Sautee for about 30 more seconds.

Remove from the heat and serve immediately.

Per serving: Calories: 112| Total Fat: 4g| Carbs: 17g| Fiber: 7g| Protein: 7g

Cauliflower Popcorn

Serves: 1 |Prep Time: 35 minutes|

Ingredients

4 cups Cauliflower (slice into large florets)

2 teaspoons Extra Virgin Olive Oil

Kosher Salt (To Taste)

Directions

Core and cut into florets.

Whisk with extra virgin olive oil to coat.

Drizzle with a sufficient amount of kosher salt or to taste.

Roast at 450ºF until tender and browned about 25-30 minutes.

Serve with extra virgin olive oil for a drizzle.

Cauliflower-Mash (Faux Mashed Potatoes)

Serves: 2| Prep Time: 15 minutes

Ingredients

1 16-oz bag frozen cauliflower

1 teaspoon Extra Virgin Olive Oil (drizzle)

Salt and Pepper (Taste)

2 tablespoon Kitchen Basics unsalted chicken stock

3 ½ tablespoon 0% fat Greek yogurt

Directions

Bake cauliflower with the chicken stock on the microwave for 10 to 12 minutes or until cooked but yet somehow crunchy, not soft.

Combine all ingredients apart from extra virgin olive, into a blender and crush until there is the consistency of mashed potatoes

Put all ingredients, except extra virgin olive oil, into a blender, stick blender or food processor and puree until the consistency of mashed potatoes.

Serve and drizzle with extra virgin olive oil.

Per serving: Calories: 89| Total Fat: 3g| Carbs: 12g| Fiber: 5g| Protein: 7g

Celery with Hummus

Serve: 1| Prep Time: 5 minutes|

Ingredients

6 stalks Celery - halved lengthwise

1 oz cooked skinless chicken breast - chopped into small pieces

2 tablespoon Hummus spread

3 tablespoon Salsa

Directions

Load the well in the celery stalks with hummus and chicken chunks. If you like, chop the chicken into the hummus and then use the celery like a spoon.

Chard Salad with Parmesan

Serves: 1| Prep time: 5 minutes|

Ingredients

1 lb Swiss chard (remove stems, sliced)

3 tablespoons Lemon Juice (newly squeezed)

2 tablespoons Water

2 tablespoon Lemon Zest

¼ teaspoon Salt

½ teaspoon Garlic Powder

1 ½ tablespoons Extra Virgin Olive Oil

½ cup Parmesan (grated)

Pepper

Directions

Separate the stems from chard; thinly slice, put aside the leaves.

To make prepare a dressing, mix water, garlic powder, lemon zest, lemon juice, and ¼ teaspoon salt in a small-sized bowl. Gently toss in extra virgin oil. Keep aside.

Place the stems and the leaves of chard into a big bowl; whisk slowly with the about two-thirds of the lemon dressing and the Parmesan.

Drizzle with black pepper.

Mushroom Sauce

Serves: 1| Prep time: 5 minutes|

Ingredients

6 cups Mushrooms – cut (about 1 lb)

3 cups Kitchen Basics unsalted beef stock

½ teaspoon Worcestershire Sauce

1 tablespoon Red wine

Salt and pepper (to taste)

10 teaspoons Cornstarch

¼ teaspoon Chili powder

2 cloves Garlic - crushed

1 tablespoon Dried parsley flakes

Directions

Combine all ingredients in a small saucepan to form a sauce. (Mix cornstarch with a little cold water to dissolve it before adding to saucepan.)

Bake sauce to a light simmer, regularly stirring until mixture becomes thick.

Move the sauce mixture to a storage container, allow it cool; and then keep in the refrigerator.

Notes:

This may be stored in the refrigerator for about 5 days, or if you like, it may be frozen and defrosted whenever you want to use the sauce. It is recommended that you stir again when you defrost so as to mix the little amount of moisture that appears on the sauce.

Orzo Rice Pilaf Side

Serves: 2| Prep Time: 5 minute| Cook time: 15 minutes|

Ingredients

1 teaspoon Olive Oil

¼ teaspoon Dried thyme

Salt

2 Tablespoon finely sliced onion

1 cup Chicken broth

¼ cup Orzo

Pepper

Directions

Cook oil in a small saucepan over a medium heat; add onion. Bake, frequently stirring for 1 minute or thereabout. Add chicken broth; boil.

Add orzo; stir until broth is nearly all absorbed, about 10 minutes.

Add pepper, thyme, and salt.

Reduce heat; continue to heat until broth is well absorbed.

Gently toss “rice” with prior to serving.

Fluff “rice” gently with a fork before serving.

Pepper Relish

Serves: 3| Prep Time: 30 minutes|

Ingredients

3 cups sliced frozen peppers

2/3 cup Frozen onions

½ cup Tomato puree

3/4 cup Tomato

2 teaspoon Cornstarch

¼ cup Water

1 tablespoon Cider vinegar

2 teaspoon Pickling spice

½ teaspoon Lemon herb seasoning

1/8 teaspoon Celery

Salt

Directions

Put all the ingredients in a small saucepan to form the pepper relish.

Firstly mix the cornstarch with a small quantity of water to dissolve it prior to pouring it in a saucepan.

Sautee the pepper relish to a simmer, frequently stirring until the mixture becomes thick. Simmer for 3 to 5 minutes or until the whole mixture becomes hot.

Take the pepper relish to a storage bowl, allow it cool and then refrigerate.

Smoked Salmon Rye

Serves: 1| Prep Time: 5 minutes|

Ingredients

1 Light Rye Cracker

1 Tablespoon Low-Fat Cream Cheese

1 oz Smoked Salmon

2 slices Tomato

Salt

Pepper

Directions

Spread the cream cheese on a cracker.

Put salmon on top creamed cheese.

Also, top with tomato chops.

Sprinkle tomatoes with pepper and salt.

Spinach, Meatball, and Chickpea Soup

Serves: 1 | Prep Time: 20 minutes|

Ingredients

3 ½ cups unsalted vegetable stock

½ cup Tomato sauce

1 teaspoon Garlic powder

½ cup Orzo

Red pepper flakes

¼ cup canned Chickpeas

2 cups Baby spinach

2 Tomato & Basil Chicken Meatballs (quartered)

2 teaspoon Extra Virgin Olive Oil

1 tablespoon grated cheese

Salt

Pepper

Directions

Boil the tomato sauce, vegetable stock and the garlic powder in a 2-3 quart saucepan.

Add Orzo, cover and lower the heat, simmer for 1 minute. Stir in chickpeas, chicken meatballs, baby spinach and red pepper flakes.

Go on cooking for 2 to 3 minutes.

Scoop into 2 bowls; top each with one teaspoon of extra virgin olive oil and ½ tablespoon cheese.

Season with salt and pepper to taste.

Tofu Fruit Pudding

Serves: 1 | Prep Time: 10 minutes|

Ingredients

3/4 cup Blueberries (fresh or frozen)

1 teaspoon Agave nectar (to taste)

1 teaspoon Vanilla

1 teaspoon Pumpkin pie spice

4 Almonds

12 oz Mori-Nu silken tofu-soft - well drained

2 scoops Protein Powder

1 cup Strawberries (fresh or frozen)

1 Mint leaf

Directions

Combine tofu, vanilla, pumpkin pie spice, Protein Powder, no-sugar-added fruit, and agave, in a blender.

Transfer to a bowl, cover and refrigerate for some hours or freeze for 1 hour.

Scoop into 4 dessert bowls, and top with 1 almond.

Add a mint leaf.

Tomato and Squash Dish

Serves: 1| Prep Time 20minutes|

Ingredients

1 cup Onions (diced)

2 lbs Tomatoes - chopped

¼ cup unsalted vegetable stock

2 cloves garlic (crushed)

½ lb Yellow squash - quartered lengthwise, then diced

1 Green bell pepper (sliced)

½ cup Grated carrots

1 ½ tablespoon Extra Virgin Olive Oil

1 lb Zucchini - quartered lengthwise, then sliced

Directions

Cook the olive oil; add garlic, carrots, onion, and pepper. Bake until onions become transparent.

Add tomatoes (add stock if using fresh tomatoes) and squashes to the skillet; stir.

Allow the vegetables sauté; stirring intermittently, until all of the vegetables are tender.

Season the vegetables according to your taste,

Turkey and Lettuce Wrap

Serves: 1| Prep Time: 5 minutes|

Ingredients

2 Sundried tomato strips

2 leaves Lettuce

1 oz Turkey breast

3 tablespoon Hummus spread

1/3 Cucumber (cut lengthwise into a couple of spears)

Directions

Spread hummus on the turkey.

Put sun-dried tomato and cucumber on top of hummus.

Roll it; then wrap the turkey in lettuce leaves.

Ginger and garlic soup

Serves: 2| Prep time: 5 minutes| Cook time: 15 minutes|

Ingredients

3 tablespoons grated ginger root

4 pieces dried astragalus root

2 garlic cloves, peeled and sliced

4 green onions, finely chopped

1 medium onion, finely sliced

6 cups vegetable broth (homemade is best, organic low-sodium cubes can be used)

A small amount of coconut oil or olive (optional)

Directions

Add the onions, garlic, ginger, and a small amount of olive oil or coconut oil (if you wish) in a large pot. For additional flavor, you can add some sliced mushrooms.

Heat on medium heat until the onions become translucent and the mushroom is tender.

Add the stock, and astragalus, increase the heat until the soup boil.

Reduce the heat to a simmer, bake for 10 minutes.

Pour the green onions; cook for additional 5 minutes. At this stage, you can thrust aside astragalus.

Serve and enjoy hot. Store the remaining soup in the refrigerator for some days.

If you prefer, you can add some fresh sprouts on top.

Turmeric-Tomato-Black Pepper Soup

Serves: 1| Prep time: 1minute | Cook time: 10minutes|

Ingredients:

2 tablespoon lemon juice or apple cider vinegar

2 teaspoon Celtic sea salt or Himalayan sea salt

1 cup low-sodium vegetable stock

Freshly ground black pepper

2 large diced onions

4 cloves of garlic, shredded

1 tablespoon coconut oil

15 sun-ripened tomatoes with skin, quartered

4 teaspoon turmeric powder

½ can organic tomato paste

Optional: a dash of cayenne powder and a small handful of fresh basil, thyme or chives

Directions

Over a medium heat, in an average-sized saucepan, fry garlic, and onion in coconut oil for 1 minute.

Add diced tomatoes and turmeric; stir. Allow it to cook at a medium-high heat; until the tomatoes become soften.

Add lemon juice, vegetable stock, tomato paste, freshly ground black pepper, and salt; boil.

Simmer over a low heat for 5 minutes; remove from heat source.

4. Simmer over low heat for 5 minutes, and then remove from heat.

Let it cool a little, mix until smooth; then season to your taste.

Turmeric Lentil Soup

Serves: 1| Prep time: 10 minutes| Cook time: 40 minutes|

Ingredients

3 cups water

1½ cups coconut milk

1 teaspoon turmeric powder

1½ teaspoons cinnamon

1 garlic clove, minced

1 teaspoon sea salt or Himalayan salt

Pinch of black pepper

2 cups red lentils

1 cup tomatoes, sliced

1 teaspoon coconut oil

1 teaspoon cumin

4-5 cardamom pods

1 large onion, finely chopped

Directions

Wash the red lentils with cold water, for the best outcomes; massage them in a bowl; until the water becomes clear. Drain the lentils totally.

Thaw the coconut oil in a medium-sized pot, and cook the onions over medium heat until they are tender and golden brown. Add garlic and turmeric, bake for 2 minutes, stirring constantly.

Add water, increase the heat to high.

As the water is boiling very well, bring down heat to medium, add the cardamom and lentils. Covered and simmer for 15 minutes.

Add tomatoes, cinnamon, cumin, coconut milk, black pepper, and sea salt. Keep on cooking until the lentils become soft; 10 to 20 minutes. Simmer for an hour, so that you can get a smooth soup.

Serve warm, garnish with coconut shaving and pumpkin seeds.

Cucumber and Garlic Salad

Serves: 1| Prep time: 10 minutes|

Ingredients:

2 cloves garlic, crushed

¼ of a small onion

½ teaspoon apple cider vinegar

½ teaspoon maple syrup or sweetener of choice

1 long English cucumber

Optional - small amount of dill

Directions

Finely chop the cucumber; put into a bowl.

Add the minced garlic, and then put some finely chopped onion.

Add apple cider vinegar, sweetener; a small amount of dill if you desire. Serve and enjoy!

Citrus nut salad

Serves: 2| Prep time: 10minutes |

Ingredients

2 cups cooked quinoa

1 cooked beet, julienned

1 cup fresh parsley, sliced

½ cup fresh mint leaves, diced

1/3 cup ALOHA Trail Mix, finely sliced

1 cucumber, peeled, seeded, and chopped

1 cup chickpeas

A 5-ounce packet of arugula or green of choice (spinach can also be used)

1 avocado, cut

Freshly ground sea salt

Pepper

2 tablespoons lemon juice

1 tablespoon extra virgin olive oil

Directions

Blend cooked quinoa, mint, parsley, chickpeas, cucumber, beets; finely slice ALOHA Trail Mix to have a kind of quinoa tabbouleh of sorts. Put on the top of a fresh bed of arugula, or your leafy green of choice. Sprinkle with lemon juice and olive oil. Top with avocado chops, pepper, and salt. Serve and enjoy this healthy salad.

Turmeric Carrot Tomato Soup

Serve: 1 | Prep Time: 5 minute| Cook Time: 16 minutes|

Ingredients

1 onion, finely diced

2 cloves minced garlic

1 tablespoon mi crushed turmeric root, or 2 teaspoon turmeric powder

1 teaspoon dried basil

1 tablespoon fresh lemon juice

2 celery sticks, chopped

1 tablespoon coconut oil

1 cup chopped carrots

1 cup cherry tomatoes

4 medium tomatoes, sliced and seeds removed

1 cup low-sodium vegetable stock (or low-sodium vegetable bouillon cube blended with 1 cup of water)

Freshly ground black pepper

Sea salt

Directions

Over a medium heat, fry garlic, and onion in coconut oil for 1 minute.

Add cherry tomatoes and turmeric. Cook until the cherry tomatoes become soft.

Add medium tomatoes, carrots, celery, lemon, and basil and low-sodium veggie stock; boil and then simmer on a low heat for 15 minutes,

Using a blender or immersion to puree until smooth and creamy.

Season with salt and black pepper according to your preference.

Arugula Berry Salad

Serves: 1| Prep time: 10minutes|

Ingredients

Salad:

½ cup cucumber, finely chopped

½ cup celery, thinly diced

5 cups arugula

2 cups other leafy green of choice (mixed baby greens, baby romaine, spinach, etc.)

1-2 cups mixed berries (select whatever is in season)

Dressing:

2 tablespoon raw tahini paste

1 teaspoon raw unpasteurized honey, or 1 date, pitted (for purpose of sweetness)

¼ cup freshly squeezed lemon juice

1 teaspoon finely sliced fresh rosemary

Direction

Toss the dressing or blend until smooth.

Whisk salad ingredients in a bowl; add your preferred amount of dressing to the mix. There is no harm if you all of the dressing for this salad.

Serve and enjoy!

Ginger-Curry-Walnut Quinoa Salad

Serves: 1 | Prep time: 5 minutes| Cook time: 10 minutes |

Ingredients

1 cup quinoa (excellently cleaned)

1/8 teaspoon iodized salt

½ bunch organic parsley

½ cup organic shelled edamame

1-2 handfuls walnuts

2 cups water

1 teaspoon curry

½ teaspoon ginger

5 sun-dried tomatoes, (organic if you can find them) plus water to soak

1/8 cup organic, extra virgin, cold pressed olive oil

1 tablespoon apple cider vinegar

½ teaspoon curry

Directions

In a warm skillet, toast the quinoa for 1 to 2 minutes.

Add the ginger and the curry. Mix together, 1 minute or so.

Add the water; boil. Lower heat; simmer until the water is absorbed

As the quinoa is cooking, soak the sun-dried tomatoes and prepare the vinaigrette.

Take a small bowl and fill with water. Put the sun-dried tomatoes in the water; microwave for about 5 minutes or until the tomatoes are tender sufficiently to slice. Slice the tomatoes; put in a big mixing bowl. In a small glass jar or a bowl, toss the apple cider vinegar, salt, and curry into the olive oil.

Crush the parsley and cut up walnuts; add to the big mixing bowl.

When the quinoa is cooked; add it to the big mixing bowl.

Add the edamame; blend all ingredients together.

Whisk with the vinaigrette. Serve

Curry Salmon Salad with Apples

Serves: 2 | Prep time: 5 minutes| Cook time: |

Ingredients

½ organic apple, diced

1 6-oz can wild salmon, boneless, skinless (stay away from canned tuna because it is higher in mercury and lack beneficial omega-3 fatty acids)

½ cup plain organic whole yogurt

1 organic celery stalk, diced

4 radishes, diced

¼ cup sliced onion

½ cup non-GMO canola mayonnaise

1 tablespoon curry powder

Directions

Combine all the ingredients together and enjoy!

Green Monster Soup

Serves: 2 | Prep time: 5| Cook time: 25|

Ingredients

1 onion, roughly sliced

3 garlic cloves, minced

1 small leek, chopped

1 broccoli, chop in florets

1 cup frozen peas

½ cup frozen spinach

½ teaspoon dried thyme

½ teaspoon dried sage

½ teaspoon dried parsley

Vegetable stock (enough to cover the veggies, about 2 cups)

1 cup organic silken tofu

2 tablespoons nutritional yeast

Directions

Place a large pot with some amount of water on a medium-high heat; add the onion, leek, and garlic, to soften for some minutes.

Add the remaining vegetables, the stock, and the spices; put just sufficient water to cover the veggies.

Cover and boil on a lower heat; simmer for 15 minutes or until the broccoli is well cooked.

Transfer to a blender, add nutritional yeast and tofu; puree until well mixed. Continue blend until smooth and thick. Serve

Per Serving: Calories: 152 | Carbs: 24g | Fat: 2g | Protein: 12g |

Endive Salad with Crispy Chickpeas

Serves: 2| Prep time: | Cook time: 20 minutes|

Ingredients

Salad:

3 tablespoons roasted chickpeas

3 cups mixed greens (curly endive, baby spinach, lettuce, radicchio, mâche)

1 apple, chopped

1 tablespoon pomegranate seeds

1 tablespoon diced almonds

Dressing:

2 teaspoons mustard

3 tablespoons white balsamic vinegar

1 tablespoon lemon juice

Salt

Pepper

¼ cup olive oil

1 teaspoon thinly sliced parsley

Direction

Rinse the salad greens excellently; drain. Cut up the greens unevenly; put them in a large bowl. Add almonds, apple chops, and pomegranate seeds.

In a bowl add white balsamic vinegar, mustard, and lemon juice; season with pepper and salt and toss until well mixed. As you are tossing, carefully add olive oil; continue tossing until the mixture emulsifies. Add finely sliced parsley; stir in.

Pour the resulting mixture over the salad greens; blend thoroughly until combined. Put salad onto serving plates and top with crispy chickpeas.

Serve and enjoy!

Per Serving: Calories: 594 | Carbs: 64 g |Total Fat: 37 g | Protein: 18 g |