Breakfast

Spinach and Tomato Egg White Omelet

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 1 serving
Ingredients:
 4 large egg whites  1 small onion, finely chopped
 1 cup fresh spinach leaves,  1 garlic clove, minced
chopped  Salt and pepper to taste
 1 medium tomato, diced  Non-stick cooking spray
Directions:
1. Preparation:
o Chop the spinach, tomato, and onion. Mince the garlic.
2. Cook the Vegetables:
o Heat a non-stick skillet over medium heat and lightly coat with non-
stick cooking spray.
o Add the chopped onion and garlic to the skillet. Sauté for 2-3 minutes
until the onion is translucent.
o Add the chopped spinach and diced tomato to the skillet. Cook for
another 2-3 minutes until the spinach is wilted. Season with a pinch
of salt and pepper. Remove the vegetables from the skillet and set
aside.
3. Cook the Egg Whites:
o In a small bowl, whisk the egg whites until slightly frothy.
o Re-coat the skillet with a bit more non-stick cooking spray if needed.
Pour the egg whites into the skillet, spreading them evenly.
o Allow the egg whites to cook undisturbed for 2-3 minutes until they
start to set around the edges.
4. Assemble the Omelet:
o Spoon the cooked spinach, tomato, and onion mixture over one half
of the egg whites.
o Carefully fold the other half of the egg whites over the vegetables to
form an omelet.
o Continue to cook for another 1-2 minutes until the egg whites are
fully set.
5. Serve:

1
 o Slide the omelet onto a plate and serve immediately.
Nutritional Info (per serving):
 Calories: 60  Fat: 0g
 Protein: 12g  Fiber: 2g
 Carbohydrates: 4g  Sugars: 2g

Berry Medley with Greek Yogurt

Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 cups strawberries, hulled  1 teaspoon vanilla extract
and quartered  1 tablespoon honey
 1 cup blueberries (optional)
 1 cup raspberries  Fresh mint leaves for garnish
 1 cup blackberries (optional)
 2 cups non-fat Greek yogurt
Directions:
1. Prepare the Berries:
o Wash all the berries thoroughly under cold running water.
o Hull and quarter the strawberries.
o Combine the strawberries, blueberries, raspberries, and
blackberries in a large bowl.
2. Prepare the Yogurt:
o In a separate bowl, mix the non-fat Greek yogurt with the vanilla
extract.
o If desired, add the honey and mix well to combine.
3. Assemble the Medley:
o Divide the mixed berries evenly among four serving bowls or
glasses.
o Top each serving with a generous dollop of the vanilla-flavored
Greek yogurt.
4. Garnish and Serve:
o Garnish each serving with fresh mint leaves if desired.
o Serve immediately and enjoy your fresh, nutritious berry medley!
Nutritional Info (per serving):
 Calories: 90  Dietary Fiber: 5g
 Protein: 10g  Sugars: 12g
 Carbohydrates: 15g  Fat: 0g

2
  Saturated Fat: 0g  Sodium: 50mg
 Cholesterol: 0mg

Spiced Apple Compote

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4 servings
Ingredients
 4 medium apples, peeled,  1/4 tsp ground cloves
cored, and diced  1 tsp vanilla extract
 1/2 cup water  1 tbsp lemon juice
 1/4 cup fresh orange juice  Sweetener of choice
 1 tsp ground cinnamon (optional, to taste)
 1/2 tsp ground nutmeg
Directions
1. In a medium saucepan, combine the diced apples, water, and orange juice.
2. Cook over medium heat, stirring occasionally, until the apples begin to
soften, about 10 minutes.
3. Add the ground cinnamon, nutmeg, cloves, and vanilla extract. Stir to
combine.
4. Reduce the heat to low and let the mixture simmer for another 10 minutes,
or until the apples are very tender.
5. Remove from heat and stir in the lemon juice. Taste and add sweetener if
desired.
6. Allow the compote to cool slightly before serving warm, or refrigerate and
serve chilled.
Nutritional Info (per serving)
 Calories: 0  Fiber: 0g
 Fat: 0g  Sugars: 0g
 Sodium: 0mg  Protein: 0g
 Carbohydrates: 0g

Scrambled Tofu with Veggies

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 2
Ingredients

3
  1 block firm tofu, drained and  1 tablespoon olive oil
crumbled (optional, or use cooking
 1 small onion, finely chopped spray for zero points)
 1 red bell pepper, diced  1 teaspoon turmeric
 1 cup spinach, chopped  1 teaspoon cumin
 1 small zucchini, diced  1/2 teaspoon paprika
 1 clove garlic, minced  Salt and pepper to taste
 Fresh parsley, chopped (for
garnish)
Directions
1. Prepare the Tofu:
o Drain the tofu and use a fork to crumble it into small pieces
resembling scrambled eggs.
2. Cook the Vegetables:
o Heat the olive oil or cooking spray in a large non-stick skillet over
medium heat.
o Add the chopped onion and minced garlic, sauté until the onion
becomes translucent (about 2-3 minutes).
o Add the diced red bell pepper, zucchini, and a pinch of salt and
pepper. Cook until the vegetables are tender (about 4-5 minutes).
3. Add the Tofu:
o Add the crumbled tofu to the skillet with the vegetables.
o Sprinkle the turmeric, cumin, and paprika over the tofu and
vegetables. Stir well to ensure the tofu is evenly coated with the
spices.
4. Cook the Tofu:
o Cook the mixture for about 5-7 minutes, stirring occasionally, until
the tofu is heated through and slightly golden.
o Add the chopped spinach to the skillet and cook for an additional 1-2
minutes until the spinach wilts.
5. Serve:
o Taste and adjust the seasoning with more salt and pepper if needed.
o Garnish with fresh parsley before serving.
Nutritional Info (per serving)
 Calories: ~150  Fat: 7g (without added olive
 Protein: 15g oil)
 Carbohydrates: 10g  Fiber: 3g
 Sugar: 3g

4
 Cottage Cheese and Cucumber Boats
Preparation Time: 10 minutes
Cooking Time: None
Servings: 4
Ingredients:
 2 large cucumbers  1 teaspoon lemon juice
 1 cup fat-free cottage cheese  Salt and pepper to taste
 1 tablespoon fresh dill, finely  Cherry tomatoes, halved
chopped (optional, for garnish)
 1 tablespoon fresh chives,
finely chopped
Directions:
1. Prepare the Cucumbers:
o Wash and dry the cucumbers thoroughly.
o Slice each cucumber in half lengthwise.
o Using a spoon, scoop out the seeds from each cucumber half, creating
a "boat."
2. Make the Cottage Cheese Filling:
o In a mixing bowl, combine the fat-free cottage cheese, chopped dill,
chopped chives, and lemon juice.
o Mix well until all ingredients are evenly distributed.
o Season with salt and pepper to taste.
3. Assemble the Boats:
o Spoon the cottage cheese mixture into each cucumber boat.
o Garnish with halved cherry tomatoes if desired.
4. Serve:
o Arrange the cucumber boats on a serving platter.
o Serve immediately or refrigerate until ready to serve.
Nutritional Information (per serving):
 Calories: 30  Fat: 0g
 Protein: 5g  Fiber: 1g
 Carbohydrates: 3g  Sugars: 2g

Asparagus and Mushroom Frittata

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients:

5
  1 cup asparagus, trimmed  1 cup cherry tomatoes, halved
and cut into 1-inch pieces  8 large eggs
 1 cup mushrooms, sliced  Salt and pepper, to taste
 1 small onion, finely chopped  Cooking spray or a small
 2 cloves garlic, minced amount of olive oil
 1 cup baby spinach
Directions:
1. Prep the Vegetables:
o Trim and cut the asparagus into 1-inch pieces.
o Slice the mushrooms.
o Finely chop the onion.
o Mince the garlic.
o Halve the cherry tomatoes.
2. Cook the Vegetables:
o Heat a non-stick skillet over medium heat and lightly coat with
cooking spray or a small amount of olive oil.
o Add the onion and garlic, sauté until fragrant and translucent, about
3-4 minutes.
o Add the mushrooms and asparagus, and cook until tender, about 5-7
minutes.
o Stir in the baby spinach and cherry tomatoes, cooking until the
spinach is wilted, about 2 minutes.
3. Prepare the Egg Mixture:
o In a large bowl, whisk the eggs until fully combined.
o Season with salt and pepper to taste.
4. Combine and Cook:
o Pour the egg mixture over the cooked vegetables in the skillet.
o Gently stir to ensure the vegetables are evenly distributed.
o Cook on the stovetop over medium heat until the edges begin to set,
about 5 minutes.
5. Bake the Frittata:
o Preheat the oven to 375°F (190°C).
o Transfer the skillet to the preheated oven.
o Bake for 10-15 minutes, or until the frittata is fully set and lightly
golden on top.
o Remove from the oven and let it cool slightly before slicing.
6. Serve:
o Cut the frittata into wedges and serve warm. Enjoy!
Nutritional Information (per serving):

6
  Calories: 120  Fat: 7g
 Protein: 10g  Fiber: 2g
 Carbohydrates: 6g  Sugar: 2g

Mixed Berry Smoothie

Preparation Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients:
 1 cup fresh or frozen mixed  1/2 cup plain non-fat Greek
berries (strawberries, yogurt
blueberries, raspberries,  1/2 cup ice cubes (optional, if
blackberries) using fresh berries)
 1 cup unsweetened almond  1 tablespoon chia seeds
milk (or any plant-based (optional)
milk)  1 teaspoon honey or maple
 1 small banana syrup (optional, for added
sweetness)
Directions:
1. Prepare Ingredients:
o If using fresh berries, wash them thoroughly.
o Peel and slice the banana.
2. Blend:
o Add the mixed berries, almond milk, banana, Greek yogurt, and ice
cubes (if using) into a blender.
o If desired, add chia seeds and honey/maple syrup for extra nutrition
and sweetness.
3. Blend until Smooth:
o Blend on high speed until the mixture is smooth and creamy. This
should take about 1-2 minutes.
4. Serve:
o Pour the smoothie into two glasses.
o Enjoy immediately while fresh.
Nutritional Info (Per Serving):
 Calories: 120  Sugars: 14g
 Protein: 5g  Fat: 2g
 Carbohydrates: 24g  Saturated Fat: 0g
 Dietary Fiber: 5g  Sodium: 150mg

7
 Veggie-Packed Egg Muffins
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 12 muffins
Ingredients:
 8 large eggs  1/2 cup cherry tomatoes,
 1 cup baby spinach, chopped quartered
 1/2 red bell pepper, diced  1/4 cup fresh parsley,
 1/2 yellow bell pepper, diced chopped
 1/2 small red onion, finely  Salt and pepper to taste
chopped  Cooking spray
Directions:
1. Preheat Oven: Preheat your oven to 375°F (190°C). Lightly spray a 12-
cup muffin tin with cooking spray.
2. Prepare Vegetables: In a large bowl, combine the chopped spinach,
diced bell peppers, chopped red onion, quartered cherry tomatoes, and
chopped parsley. Mix well.
3. Beat Eggs: In another bowl, crack the eggs and whisk them until the
yolks and whites are fully combined. Season with salt and pepper to
taste.
4. Combine Mixtures: Pour the beaten eggs over the vegetable mixture
and stir until everything is well incorporated.
5. Fill Muffin Tin: Evenly distribute the egg and vegetable mixture among
the 12 muffin cups. Each cup should be about 3/4 full.
6. Bake: Place the muffin tin in the preheated oven and bake for 18-20
minutes, or until the egg muffins are set and lightly golden on top.
7. Cool and Serve: Remove the muffins from the oven and let them cool in
the tin for a few minutes before transferring to a wire rack to cool
completely. Serve warm or store in the refrigerator for a quick, easy
meal or snack.
Nutritional Info (per serving):
 Calories: 40  Fat: 2g
 Protein: 4g  Fiber: 0.5g
 Carbohydrates: 2g  Sugar: 1g

Zucchini and Tomato Egg Bake

8
 Preparation Time: 15 minutes
Cooking Time: 40 minutes
Servings: 4
Ingredients:
 1 tablespoon olive oil  1/4 cup milk (or almond milk
 1 medium onion, diced for dairy-free)
 2 cloves garlic, minced  1/2 cup shredded mozzarella
 2 medium zucchinis, sliced cheese (optional)
into rounds  Salt and pepper to taste
 2 tomatoes, sliced  Fresh basil leaves, chopped
 8 large eggs (for garnish)
Directions:
1. Preheat your oven to 375°F (190°C). Grease a 9x9 inch baking dish with
olive oil or non-stick spray.
2. In a large skillet, heat olive oil over medium heat. Add diced onions and
minced garlic. Sauté until onions are translucent and garlic is fragrant,
about 3-4 minutes.
3. Add sliced zucchinis to the skillet. Cook, stirring occasionally, until
zucchinis are slightly tender, about 5-6 minutes. Season with salt and
pepper to taste.
4. Spread the cooked zucchini mixture evenly in the prepared baking dish.
5. Arrange tomato slices on top of the zucchini mixture.
6. In a medium bowl, whisk together eggs and milk until well combined.
Season with salt and pepper.
7. Pour the egg mixture evenly over the zucchini and tomatoes in the
baking dish.
8. If using, sprinkle shredded mozzarella cheese on top.
9. Bake in the preheated oven for 30-35 minutes, or until the egg is set and
the top is golden brown.
10. Remove from the oven and let it cool for a few minutes before
slicing.
11. Garnish with chopped fresh basil before serving.
Nutritional Info (per serving):
 Calories: 230  Fat: 15g
 Protein: 15g  Fiber: 3g
 Carbohydrates: 10g

Fruit Salad with Mint

9
 Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 cups mixed fresh fruits  1 tablespoon honey (optional,
(such as strawberries, depending on sweetness of
blueberries, kiwi, grapes, fruits)
etc.), chopped or sliced  Juice of 1 lime or lemon
 1 tablespoon fresh mint  Optional: a sprinkle of sea salt
leaves, chopped
Directions:
1. Wash and prepare all the fruits as needed. Chop or slice them into bite-
sized pieces and place them in a large mixing bowl.
2. In a small bowl, whisk together the lime or lemon juice with honey (if
using) until well combined.
3. Pour the lime or lemon juice mixture over the fruits in the mixing bowl.
Add chopped mint leaves and gently toss everything together until the
fruits are evenly coated.
4. If desired, sprinkle a little sea salt over the fruit salad to enhance flavors
(optional).
5. Serve immediately, or chill in the refrigerator for about 30 minutes to
let the flavors meld together before serving.
Nutritional Info (per serving):
 Calories: Approximately 70  Sugars: Approximately 13 g
kcal  Protein: Approximately 1 g
 Carbohydrates:  Fat: Approximately 0 g
Approximately 18 g  Sodium: Approximately 1 mg
 Fiber: Approximately 3 g

Egg White and Spinach Wrap

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 1
Ingredients:
 3 egg whites  Salt and pepper to taste
 1 cup fresh spinach leaves  Optional: hot sauce or salsa
 1 whole wheat or low-carb for serving
wrap
Directions:
10
 1. Heat a non-stick skillet over medium heat.
2. Spray the skillet with cooking spray or a light coating of oil.
3. Add the fresh spinach leaves to the skillet and cook for 1-2 minutes until
wilted. Remove spinach from skillet and set aside.
4. In the same skillet, pour in the egg whites. Season with salt and pepper.
5. Cook the egg whites, stirring occasionally, until they are fully cooked
and scrambled, about 3-4 minutes.
6. Lay the wrap flat on a plate or cutting board. Arrange the cooked
spinach on the wrap.
7. Spoon the scrambled egg whites over the spinach.
8. Optional: Add hot sauce or salsa for extra flavor.
9. Fold the sides of the wrap over the filling, then roll tightly from bottom
to top to form a wrap.
10. Cut in half diagonally and serve immediately.
Nutritional Info (per serving):
 Calories: Approximately 150  Fat: 2g
 Protein: 20g  Fiber: 9g
 Carbohydrates: 15g

Fresh Melon Medley

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 1 cup cubed watermelon  1 tablespoon honey
 1 cup cubed cantaloupe (optional)
 1 cup cubed honeydew melon  Fresh mint leaves for garnish
 1 tablespoon fresh lime juice (optional)
Directions:
1. In a large bowl, combine the cubed watermelon, cantaloupe, and
honeydew melon.
2. Drizzle fresh lime juice over the melon cubes.
3. If desired, add honey to sweeten the medley (optional).
4. Gently toss the melon cubes until evenly coated with lime juice (and
honey, if using).
5. Chill in the refrigerator for at least 30 minutes to let the flavors meld.
6. Before serving, garnish with fresh mint leaves for added freshness
(optional).
Nutritional Info (per serving):
11
  Calories: 45 kcal  Sugars: 9 g
 Carbohydrates: 11 g  Vitamin C: 30 mg
 Fiber: 1.5 g  Potassium: 210 mg

Tomato and Basil Frittata

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients:
 8 large eggs  Salt and pepper, to taste
 1 cup cherry tomatoes, halved  Cooking spray or olive oil
 1/4 cup fresh basil leaves, spray
chopped
Directions:
1. Preheat your oven to 375°F (190°C).
2. In a mixing bowl, crack the eggs and whisk them until well combined.
3. Season the eggs with salt and pepper to taste.
4. Add the cherry tomatoes and chopped basil to the eggs, and gently stir
to distribute evenly.
5. Lightly coat a non-stick oven-safe skillet with cooking spray or olive oil
spray.
6. Heat the skillet over medium heat.
7. Pour the egg mixture into the skillet and let it cook undisturbed for
about 2-3 minutes, until the edges start to set.
8. Transfer the skillet to the preheated oven and bake for 15-18 minutes,
or until the frittata is set in the center and the top is lightly golden.
9. Remove from the oven and let it cool for a few minutes before slicing.
10. Serve warm, cut into wedges.
Nutritional Info (per serving):
 Calories: 150 kcal  Fat: 9g
 Protein: 13g  Fiber: 1g
 Carbohydrates: 3g

Mushroom and Spinach Scramble

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 2
Ingredients:

12
  4 large eggs  1 clove garlic, minced
 1 cup sliced mushrooms  1/4 cup shredded cheese
 1 cup fresh spinach, roughly (optional)
chopped  Salt and pepper to taste
 1/4 cup diced onion  1 tablespoon olive oil
Directions:
1. Prepare Ingredients: Crack the eggs into a bowl, season with salt and
pepper, and beat lightly. Chop the spinach and slice the mushrooms.
2. Saute Vegetables: Heat olive oil in a non-stick skillet over medium
heat. Add diced onion and minced garlic. Cook until onion becomes
translucent, about 2-3 minutes.
3. Cook Mushrooms: Add sliced mushrooms to the skillet. Cook, stirring
occasionally, until mushrooms are tender and any liquid released has
evaporated, about 4-5 minutes.
4. Add Spinach: Add chopped spinach to the skillet. Cook, stirring
constantly, until spinach is wilted, about 1-2 minutes.
5. Add Eggs: Pour the beaten eggs over the vegetables in the skillet. Let
the eggs cook undisturbed for a few seconds until the edges begin to set.
6. Scramble: Using a spatula, gently scramble the eggs, incorporating the
vegetables as you go. Cook until eggs are fully set but still moist.
7. Optional Cheese: If using shredded cheese, sprinkle it over the
scramble during the last minute of cooking. Allow it to melt slightly.
8. Serve: Remove from heat and divide the scramble between two plates.
Serve immediately.
Nutritional Info (per serving):
 Calories: Approximately 220  Carbohydrates: 6g
kcal  Fiber: 2g
 Protein: 14g  Sugar: 2g
 Fat: 15g  Sodium: 280mg

Strawberry Banana Smoothie

Preparation Time: 5 minutes
Cooking Time: None
Servings: 2
Ingredients:
 1 cup fresh strawberries,  1 cup plain yogurt (or Greek
hulled yogurt for a thicker
 1 ripe banana consistency)

13
  1/2 cup milk (adjust  1 tablespoon honey or maple
consistency to your syrup (optional, for added
preference) sweetness)
 Ice cubes (optional, for a
colder smoothie)
Directions:
1. Prepare Ingredients: Wash the strawberries thoroughly and remove
the hulls. Peel the banana and cut it into chunks.
2. Blend Smoothie: In a blender, combine the strawberries, banana,
yogurt, milk, and honey/maple syrup if using. Blend until smooth and
creamy. Add ice cubes if desired and blend again until smooth.
3. Serve: Pour the smoothie into glasses and serve immediately.
Nutritional Info (per serving):
 Calories: Approx. 150 kcal  Fiber: 3g
 Protein: 5g  Sugar: 22g
 Fat: 2g  Vitamin C: 70% DV
 Carbohydrates: 30g  Calcium: 20% DV

Blueberry Overnight Oats

Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 1
Ingredients:
 1/2 cup old-fashioned rolled  1 tablespoon chia seeds
oats (optional)
 1/2 cup milk (dairy or plant-  1 tablespoon honey or maple
based) syrup (optional, for
 1/2 cup fresh or frozen sweetness)
blueberries  1/2 teaspoon vanilla extract
 A pinch of salt
Directions:
1. In a jar or container with a lid, combine the rolled oats, milk,
blueberries, chia seeds (if using), honey or maple syrup (if using),
vanilla extract, and salt.
2. Stir well until all ingredients are thoroughly combined.
3. Cover the jar or container with a lid and refrigerate overnight, or for at
least 4 hours, to allow the oats to soften and absorb the liquid.
4. Before serving, give the oats a good stir. If desired, you can add more
milk to adjust the consistency to your liking.
14
 5. Enjoy your Blueberry Overnight Oats cold, straight from the
refrigerator, or heat them up gently if you prefer them warm.
Nutritional Info (per serving):
 Calories: Approximately 300  Fat: 6g
kcal  Fiber: 8g
 Carbohydrates: 55g  Sugar: 18g
 Protein: 9g

Citrus Salad with Mint

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 oranges  1/4 cup fresh mint leaves,
 2 grapefruits chopped
 1 lime  1 tablespoon honey or agave
 1 lemon syrup (optional, for dressing)
Directions:
1. Prepare Citrus Fruits: Peel the oranges, grapefruits, lime, and lemon.
Remove any seeds and pith. Slice them thinly crosswise into rounds or
half-moons.
2. Arrange Salad: On a serving platter or individual plates, arrange the
citrus slices in an overlapping pattern.
3. Add Mint: Sprinkle the chopped mint leaves evenly over the citrus
slices.
4. Optional Dressing: If desired, drizzle honey or agave syrup over the
salad for a touch of sweetness.
5. Serve: Serve immediately as a refreshing salad or side dish.
Nutritional Info (per serving):
 Calories: 70  Total Carbohydrates: 18g
 Total Fat: 0.2g  Dietary Fiber: 3g
 Cholesterol: 0mg  Sugars: 12g
 Sodium: 0mg  Protein: 1g

Greek Yogurt with Pomegranate Seeds

Preparation Time: 5 minutes
Cooking Time: 0 minutes
Servings: 1
15
Ingredients:
 1 cup Greek yogurt  1 tablespoon honey (optional,
 1/2 cup fresh pomegranate for drizzling)
seeds  Fresh mint leaves, for garnish
(optional)
Directions:
1. Spoon the Greek yogurt into a serving bowl or glass.
2. Sprinkle the fresh pomegranate seeds evenly over the yogurt.
3. If desired, drizzle honey over the yogurt and pomegranate seeds.
4. Garnish with fresh mint leaves for added freshness and presentation.
5. Serve immediately and enjoy!
Nutritional Information (per serving):
 Calories: 150 kcal  Fiber: 2g
 Protein: 10g  Sugar: 20g
 Fat: 0g  Sodium: 50mg
 Carbohydrates: 25g

Veggie and Egg White Breakfast Burrito

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Servings: 2
Ingredients:
 4 large egg whites  1/4 teaspoon black pepper
 1/2 cup diced bell peppers  2 whole wheat or spinach
(any color) tortillas (10-inch diameter)
 1/2 cup diced onion  1/4 cup shredded reduced-fat
 1/2 cup diced tomatoes cheddar cheese (optional)
 1/4 cup chopped spinach  Cooking spray or olive oil
 1/4 teaspoon salt spray
Directions:
1. In a non-stick skillet or frying pan, heat cooking spray over medium
heat.
2. Add diced bell peppers and onions. Sauté for 3-4 minutes until softened.
3. Add diced tomatoes and chopped spinach. Cook for another 2 minutes
until spinach wilts.
4. Push the vegetables to one side of the pan and add the egg whites to the
empty side.

16
 5. Season the egg whites with salt and pepper. Cook, stirring occasionally,
until they are fully cooked and scrambled.
6. If using, sprinkle shredded cheese over the egg whites and vegetables
and stir until melted.
7. Warm the tortillas in a separate skillet or microwave for 10-15 seconds
until soft and pliable.
8. Divide the egg and vegetable mixture evenly between the two tortillas,
placing it in the center of each.
9. Roll each tortilla into a burrito: Fold the bottom edge up over the filling,
then fold in the sides, and roll tightly to close.
10. Serve immediately. Optionally, you can cut each burrito in half
diagonally before serving.
Nutritional Information (per serving):
 Calories: 250 kcal  Fat: 6g
 Protein: 20g  Fiber: 5g
 Carbohydrates: 30g

Apple Cinnamon Oatmeal

Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 2
Ingredients:
 1 cup rolled oats  1/2 teaspoon ground
 2 cups water or milk (or a cinnamon
combination)  Pinch of salt
 1 apple, peeled, cored, and  Optional toppings: sliced
diced almonds, raisins, additional
 1 tablespoon honey or maple diced apple
syrup (optional)
Directions:
1. In a medium saucepan, bring the water (or milk) to a boil.
2. Stir in the rolled oats and reduce the heat to medium-low.
3. Add the diced apple, honey or maple syrup (if using), ground cinnamon,
and salt. Stir well.
4. Cook uncovered, stirring occasionally, for about 5-7 minutes or until the
oats and apples are tender and the mixture has thickened to your
desired consistency.
5. Remove from heat and let it sit for a minute or two to cool slightly and
thicken further.
17
 6. Serve the oatmeal hot, topped with your choice of sliced almonds,
raisins, and additional diced apple if desired.
Nutritional Info (per serving, without optional toppings):
 Calories: 250 kcal  Fiber: 7g
 Protein: 6g  Sugar: 15g
 Carbohydrates: 50g  Sodium: 75mg
 Fat: 3g

18
 Snacks

Carrot and Celery Sticks with Hummus

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 large carrots, peeled and cut  4 celery stalks, cut into sticks
into sticks  1 cup hummus
Directions:
1. Wash and peel the carrots. Cut them into sticks approximately 3 inches
long.
2. Wash the celery stalks and cut them into sticks of similar length.
3. Arrange the carrot and celery sticks on a serving platter or individual
plates.
4. Place the hummus in a bowl or several small bowls for dipping.
5. Serve the carrot and celery sticks with the hummus on the side for
dipping.
Nutritional Information (per serving):
 Calories: 150 kcal  Saturated Fat: 1g
 Protein: 6g  Cholesterol: 0mg
 Carbohydrates: 18g  Sodium: 350mg
 Fiber: 6g  Potassium: 500mg
 Total Fat: 7g  Sugar: 4g

Spicy Roasted Chickpeas

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients:
 2 cans (15 ounces each)  1/2 teaspoon cayenne pepper
chickpeas (garbanzo beans), (adjust to taste for spiciness)
drained, rinsed, and patted  1/2 teaspoon garlic powder
dry  1/2 teaspoon salt, or to taste
 2 tablespoons olive oil  Freshly ground black pepper,
 1 teaspoon ground cumin to taste
 1 teaspoon smoked paprika

19
Directions:
1. Preheat your oven to 400°F (200°C). Line a large baking sheet with
parchment paper or foil for easy cleanup.
2. In a large bowl, toss the chickpeas with olive oil until evenly coated.
3. In a small bowl, mix together the cumin, smoked paprika, cayenne
pepper, garlic powder, salt, and black pepper.
4. Sprinkle the spice mixture over the chickpeas, tossing well to ensure all
chickpeas are coated with the spices.
5. Spread the chickpeas out in a single layer on the prepared baking sheet.
6. Bake for 30-35 minutes, shaking the pan halfway through, until the
chickpeas are crispy and golden brown.
7. Remove from the oven and let cool slightly before serving.
Nutritional Info (per serving):
 Calories: 240 kcal  Fiber: 8g
 Protein: 9g  Sugar: 5g
 Fat: 10g  Sodium: 380mg
 Carbohydrates: 30g

Apple Slices with Cinnamon

Preparation Time: 10 minutes
Cooking Time: 5 minutes
Servings: 4
Ingredients:
 4 medium-sized apples (use a  1 tablespoon honey
sweet variety like Gala or (optional)
Honeycrisp)  Cooking spray or oil for
 2 teaspoons ground greasing (optional)
cinnamon
Directions:
1. Prepare the Apples:
o Wash the apples thoroughly under running water.
o Core the apples and slice them into thin, even slices. You can leave
the peel on for added fiber and texture, or peel them if desired.
2. Cook the Apple Slices:
o Heat a non-stick skillet or frying pan over medium heat. If desired,
lightly grease the pan with cooking spray or a small amount of oil.
o Arrange the apple slices in a single layer in the pan. Cook for 2-3
minutes until the bottoms start to soften and lightly brown.

20
3. Season with Cinnamon:
o Sprinkle half of the ground cinnamon evenly over the apple slices in
the pan.
o Carefully flip the slices using a spatula to cook the other side.
Sprinkle the remaining cinnamon over the flipped slices.
4. Optional Sweetener:
o Drizzle honey evenly over the apple slices in the pan, if desired, for
added sweetness. Cook for another 1-2 minutes until the apples are
tender but still hold their shape.
5. Serve:
o Transfer the cooked apple slices to a serving plate or individual
plates.
o Optionally, sprinkle with a little more cinnamon for garnish.
o Serve warm as a delicious and healthy snack or dessert.
Nutritional Information (per serving):
 Calories: approximately 80  Sodium: 1mg
kcal  Total Carbohydrate: 21g
 Total Fat: 0.3g  Dietary Fiber: 4g
 Saturated Fat: 0.1g  Sugars: 16g
 Cholesterol: 0mg  Protein: 0.5g

Greek Yogurt with Fresh Berries

Preparation Time: 5 minutes
Cooking Time: 0 minutes
Servings: 1
Category: Breakfast, Snack
Calories: Approximately 150 kcal per serving (may vary based on brands and
portion sizes)
Ingredients:
 1/2 cup non-fat Greek yogurt  Optional: 1 tablespoon honey
 1/2 cup mixed fresh berries or maple syrup (if desired for
(such as strawberries, added sweetness)
blueberries, raspberries)  Optional toppings: sliced
almonds, chia seeds, or
granola
Directions:
1. Prepare Ingredients: Wash and dry the fresh berries. If using honey or
maple syrup, measure it out.
2. Assemble Yogurt Bowl: In a bowl, place the Greek yogurt.
21
 3. Add Berries: Top the yogurt with the mixed fresh berries.
4. Optional Sweetener: Drizzle honey or maple syrup over the berries if
desired.
5. Optional Toppings: Sprinkle with sliced almonds, chia seeds, or
granola for added texture and flavor.
6. Serve: Enjoy immediately as a nutritious breakfast or snack.
Nutritional Information:
 Calories: 150 kcal  Fiber: 4g
 Protein: 15g  Sugar: 17g
 Carbohydrates: 25g  Sodium: 50mg
 Fat: 0g

Cucumber and Avocado Salsa

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 1 large cucumber, diced  1/4 cup fresh cilantro,
 2 ripe avocados, diced chopped
 1/2 red onion, finely chopped  Juice of 2 limes
 1 jalapeño pepper, seeded  Salt and pepper to taste
and minced
Directions:
1. In a medium bowl, combine diced cucumber, diced avocado, chopped
red onion, minced jalapeño pepper, and chopped cilantro.
2. Squeeze lime juice over the mixture and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate until ready to serve.
Nutritional Info (per serving):
 Calories: 120  Total Carbohydrates: 11g
 Total Fat: 9g  Dietary Fiber: 6g
 Saturated Fat: 1.5g  Sugars: 2g
 Cholesterol: 0mg  Protein: 2g
 Sodium: 10mg

Tomato Basil Bruschetta

22
 Preparation Time: 15 minutes
Cooking Time: 5 minutes
Servings: 4
Ingredients:
 4 large ripe tomatoes, diced  Salt and freshly ground black
 1/4 cup fresh basil leaves, pepper to taste
chopped  1 French baguette, sliced
 2 cloves garlic, minced  Optional: 1/4 cup grated
 1 tablespoon balsamic Parmesan cheese (adjust
vinegar points accordingly)
 2 tablespoons extra virgin
olive oil
Directions:
1. Preheat your oven broiler or grill.
2. In a medium bowl, combine the diced tomatoes, chopped basil, minced
garlic, balsamic vinegar, and olive oil. Season with salt and pepper to
taste. Mix well and set aside.
3. Arrange the baguette slices on a baking sheet and lightly toast them
under the broiler or on the grill for about 1-2 minutes per side, until
they are golden brown.
4. Remove the toasted baguette slices from the oven or grill and spoon the
tomato basil mixture generously over each slice.
5. Optional: Sprinkle grated Parmesan cheese over the bruschetta for
added flavor.
6. Serve immediately and enjoy!
Nutritional Info (per serving, without Parmesan cheese):
 Calories: 220  Total Carbohydrates: 29g
 Total Fat: 9g  Dietary Fiber: 2g
 Saturated Fat: 1g  Sugars: 3g
 Cholesterol: 0mg  Protein: 5g
 Sodium: 310mg

Watermelon and Mint Salad

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 4 cups diced watermelon  1/2 cup fresh mint leaves,
chopped
23
  1/4 cup crumbled feta cheese  2 tablespoons extra virgin
 1/4 cup red onion, thinly olive oil
sliced  1 tablespoon balsamic
 1/4 cup black olives, sliced vinegar
(optional)  Salt and pepper to taste
Directions:
1. In a large bowl, combine the diced watermelon, chopped mint leaves,
crumbled feta cheese, sliced red onion, and black olives (if using).
2. Drizzle the extra virgin olive oil and balsamic vinegar over the salad
ingredients.
3. Gently toss the salad to combine all ingredients evenly.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate until ready to serve.
Nutritional Info (per serving):
 Calories: 120  Sodium: 160mg
 Total Fat: 8g  Total Carbohydrates: 12g
o Saturated Fat: 2g o Dietary Fiber: 1g
o Trans Fat: 0g o Sugars: 9g
 Cholesterol: 8mg  Protein: 2g

Bell Pepper and Carrot Strips

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
 2 bell peppers (any color),  2 tablespoons olive oil
thinly sliced into strips  2 cloves garlic, minced
 2 large carrots, peeled and  1 teaspoon dried thyme
thinly sliced into strips  Salt and pepper to taste
Directions:
1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add bell pepper and carrot strips to the skillet.
4. Sprinkle dried thyme, salt, and pepper over the vegetables.
5. Stir-fry the vegetables for 8-10 minutes or until they are tender-crisp,
stirring occasionally.
6. Once cooked to your desired tenderness, remove from heat.
7. Serve hot as a side dish or as a colorful addition to salads or wraps.
Nutritional Info (per serving):
24
  Calories: 92 kcal  Carbohydrates: 7.5 g
 Protein: 1.3 g  Fiber: 2.5 g
 Fat: 7.4 g

Seaweed Snacks
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
 10 sheets of dried seaweed  1 teaspoon sesame seeds,
(nori) toasted
 1 tablespoon sesame oil  Optional: pinch of salt or
 1 teaspoon soy sauce seasoning (to taste)
Directions:
1. Preheat the oven to 275°F (135°C).
2. Cut each sheet of seaweed in half crosswise to make rectangles.
3. In a small bowl, mix together sesame oil and soy sauce.
4. Lightly brush both sides of each seaweed sheet with the sesame oil and
soy sauce mixture.
5. Place the seaweed sheets on a baking sheet lined with parchment paper.
6. Sprinkle toasted sesame seeds evenly over the seaweed sheets.
7. Optional: lightly sprinkle with salt or seasoning to taste.
8. Bake in the preheated oven for 8-10 minutes, or until the seaweed
sheets are crisp.
9. Remove from the oven and let cool completely before serving.
Nutritional Info (per serving):
 Calories: 45  Carbohydrates: 2g
 Total Fat: 3g  Fiber: 1g
 Saturated Fat: 0.5g  Protein: 2g
 Sodium: 60mg

Baked Zucchini Chips

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients:
 2 medium zucchinis, sliced  1/2 cup breadcrumbs
into 1/4-inch rounds (preferably whole wheat)

25
  1/4 cup grated Parmesan  1/4 teaspoon black pepper
cheese  2 large eggs, beaten
 1 teaspoon garlic powder  Cooking spray or olive oil
 1/2 teaspoon paprika spray
 1/4 teaspoon salt
Directions:
1. Preheat your oven to 425°F (220°C). Line a baking sheet with
parchment paper and lightly coat it with cooking spray or olive oil
spray.
2. In a shallow bowl, combine breadcrumbs, Parmesan cheese, garlic
powder, paprika, salt, and black pepper. Mix well.
3. In another bowl, beat the eggs.
4. Dip each zucchini round into the beaten eggs, allowing excess to drip off,
then coat both sides with the breadcrumb mixture. Place the coated
zucchini rounds on the prepared baking sheet in a single layer.
5. Lightly spray the tops of the zucchini rounds with cooking spray or olive
oil spray.
6. Bake in the preheated oven for 20-25 minutes, flipping halfway through,
until the zucchini chips are golden and crisp.
7. Remove from the oven and let cool slightly before serving.
Nutritional Info (per serving):
 Calories: 132 kcal  Fat: 5g
 Protein: 8g  Saturated Fat: 2g
 Carbohydrates: 14g  Cholesterol: 80mg
 Fiber: 2g  Sodium: 350mg
 Sugars: 3g

Jicama Sticks with Lime

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 1 medium jicama  1 teaspoon chili powder
 2 limes (optional)
 Salt, to taste
Directions:
1. Prepare the Jicama:
o Peel the jicama using a vegetable peeler or a sharp knife.
o Cut the jicama into sticks or matchsticks about 1/4 inch thick.

26
2. Season with Lime and Chili:
o Squeeze the juice of both limes over the jicama sticks.
o Sprinkle with chili powder if desired.
o Toss well to coat evenly.
3. Chill and Serve:
o Refrigerate the jicama sticks for about 10-15 minutes to allow the
flavors to meld.
o Serve chilled as a refreshing snack or side dish.
Nutritional Information (per serving):
 Calories: 40 kcal  Dietary Fiber: 6 g
 Total Fat: 0.2 g  Sugars: 1 g
 Sodium: 10 mg  Protein: 1 g
 Total Carbohydrate: 10 g

Baked Kale Chips

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 1 bunch kale (about 10  Optional seasonings: pepper,
ounces) garlic powder, paprika,
 1 tablespoon olive oil nutritional yeast
 1/2 teaspoon salt (or to taste)
Directions:
1. Preheat your oven to 350°F (175°C). Line a baking sheet with
parchment paper or lightly grease it.
2. Prepare the kale: Wash the kale leaves thoroughly and dry them
completely. Remove the tough stems and tear the leaves into bite-sized
pieces.
3. Massage with oil: In a large bowl, drizzle the torn kale with olive oil.
Massage the oil into the leaves using your hands until evenly coated.
4. Season the kale: Sprinkle salt and any optional seasonings over the
kale. Toss gently to distribute the seasonings.
5. Bake the kale: Spread the kale in a single layer on the prepared baking
sheet. Bake in the preheated oven for 10-15 minutes, or until the edges
are browned and crispy. Keep an eye on them towards the end of the
cooking time to prevent burning.

27
 6. Cool and serve: Remove from the oven and let the kale chips cool on
the baking sheet for a few minutes to crisp up further. Transfer to a
serving bowl and enjoy immediately as a healthy snack!
Nutritional Info (per serving):
 Calories: 50  Total Carbohydrates: 4g
 Total Fat: 3.5g o Dietary Fiber: 1g
o Saturated Fat: 0.5g o Sugars: 0g
 Sodium: 300mg  Protein: 2g

Pineapple and Mango Salsa

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: Makes about 2 cups
Ingredients:
 1 cup diced fresh pineapple  1 jalapeño pepper, seeded
 1 cup diced fresh mango and minced (optional for
 1/4 cup finely chopped red heat)
onion  Juice of 1 lime
 1/4 cup chopped fresh  Salt and pepper to taste
cilantro
Directions:
1. In a medium bowl, combine diced pineapple, diced mango, chopped red
onion, cilantro, and jalapeño pepper (if using).
2. Squeeze fresh lime juice over the mixture.
3. Season with salt and pepper to taste.
4. Gently toss everything together until well combined.
5. Refrigerate for at least 30 minutes to allow the flavors to meld together.
6. Serve chilled as a topping for grilled chicken, fish tacos, or as a dip with
tortilla chips.
Nutritional Info (per serving, based on 1/4 cup):
 Calories: 30  Total Carbohydrate: 8g
 Total Fat: 0g  Dietary Fiber: 1g
 Saturated Fat: 0g  Sugars: 6g
 Cholesterol: 0mg  Protein: 0g
 Sodium: 0mg

Roasted Red Pepper and Walnut Dip

28
 Preparation Time: 15 minutes
Cooking Time: 15 minutes
Servings: Makes about 2 cups
Ingredients:
 2 large red bell peppers  1 teaspoon ground cumin
 1 cup walnuts  Salt and pepper, to taste
 2 cloves garlic, minced  Fresh parsley or cilantro for
 2 tablespoons olive oil garnish (optional)
 1 tablespoon lemon juice
Directions:
1. Roast the Red Peppers:
o Preheat your oven to 400°F (200°C).
o Place the red peppers on a baking sheet and roast them for about 15
minutes, turning occasionally, until the skins are charred and
blistered.
o Remove from the oven and place the peppers in a bowl. Cover with
plastic wrap and let them steam for 10 minutes.
o Peel off the skins, remove the seeds and stems, and roughly chop the
roasted peppers.
2. Prepare the Dip:
o In a food processor, combine the roasted red peppers, walnuts,
minced garlic, olive oil, lemon juice, and ground cumin.
o Pulse until smooth and creamy. If the mixture is too thick, add a little
more olive oil or lemon juice.
o Season with salt and pepper to taste. Adjust seasoning as needed.
3. Serve:
o Transfer the dip to a serving bowl.
o Garnish with fresh parsley or cilantro, if desired.
o Serve with pita bread, crackers, or vegetable sticks.
Nutritional Info:
(Per 2 tablespoon serving)
 Calories: 70 kcal  Total Carbohydrates: 3g
 Total Fat: 6g o Dietary Fiber: 1g
o Saturated Fat: 0.5g o Sugars: 1g
 Sodium: 50mg  Protein: 1g

Sugar Snap Peas

29
 Preparation Time: 10 minutes
Cooking Time: 5 minutes
Servings: 4
Ingredients:
 1 pound sugar snap peas,  Salt and pepper to taste
trimmed  Optional: lemon zest or
 1 tablespoon olive oil Parmesan cheese for garnish
 2 cloves garlic, minced
Directions:
1. Blanch the Sugar Snap Peas:
o Bring a large pot of salted water to a boil.
o Prepare a bowl of ice water.
o Add the sugar snap peas to the boiling water and cook for 1-2
minutes until bright green and slightly tender.
o Quickly drain the peas and transfer them to the ice water to stop the
cooking process. Drain again and set aside.
2. Sauté the Sugar Snap Peas:
o In a large skillet, heat the olive oil over medium-high heat.
o Add the minced garlic and sauté for about 30 seconds until fragrant.
o Add the blanched sugar snap peas to the skillet and toss to coat with
the garlic and oil.
o Sauté for 2-3 minutes, stirring frequently, until the peas are heated
through and crisp-tender.
3. Season and Serve:
o Season with salt and pepper to taste.
o Optionally, garnish with lemon zest or Parmesan cheese before
serving.
Nutritional Info (per serving):
 Calories: 70 kcal  Fat: 4g
 Carbohydrates: 8g  Saturated Fat: 1g
 Fiber: 3g  Sodium: 100mg
 Protein: 3g  Sugar: 4g

Greek Yogurt with Fresh Herbs

Preparation Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients:
 1 cup Greek yogurt

30
  2 tablespoons chopped fresh  Salt and pepper to taste
herbs (such as dill, parsley,  Optional: Olive oil for
chives) drizzling
 1 tablespoon lemon juice
Directions:
1. In a mixing bowl, combine the Greek yogurt, chopped fresh herbs, and
lemon juice.
2. Season with salt and pepper to taste.
3. Mix well until the herbs are evenly distributed throughout the yogurt.
4. Taste and adjust seasoning if needed.
5. Serve immediately, drizzling with olive oil if desired.
Nutritional Info (per serving):
 Calories: 100  Fat: 4g
 Protein: 10g  Fiber: 0.5g
 Carbohydrates: 6g

Baby Bell Peppers Stuffed with Hummus

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 12 baby bell peppers, halved  Fresh parsley or cilantro
and seeded leaves, chopped, for garnish
 1 cup hummus (store-bought (optional)
or homemade)
Directions:
1. Prepare the Bell Peppers: Cut the baby bell peppers in half lengthwise
and remove the seeds.
2. Fill with Hummus: Spoon hummus into each pepper half, filling them
generously.
3. Garnish (optional): If desired, sprinkle chopped parsley or cilantro
leaves over the stuffed peppers for added flavor and presentation.
4. Serve: Arrange the stuffed peppers on a platter and serve immediately
as a colorful and tasty appetizer or snack.
Nutritional Info (per serving):
 Calories: 120 kcal  Fat: 5g
 Protein: 5g  Fiber: 5g
 Carbohydrates: 15g  Sodium: 250mg

31
Note: Nutritional information is approximate and may vary based on specific
brands of ingredients used.
Enjoy your Baby Bell Peppers Stuffed with Hummus!

Roasted Garlic Cauliflower

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients:
 1 head of cauliflower, cut into  1/2 teaspoon black pepper
florets  1/2 teaspoon paprika
 4 cloves garlic, minced (optional)
 2 tablespoons olive oil  Fresh parsley, chopped (for
 1 teaspoon salt garnish, optional)
Directions:
1. Preheat your oven to 425°F (220°C).
2. In a large bowl, toss the cauliflower florets with minced garlic, olive oil,
salt, pepper, and paprika (if using), until evenly coated.
3. Spread the cauliflower mixture in a single layer on a baking sheet.
4. Roast in the preheated oven for about 25 minutes, or until the
cauliflower is tender and caramelized, stirring halfway through cooking.
5. Once roasted, remove from the oven and transfer to a serving dish.
6. Garnish with chopped parsley if desired.
7. Serve hot as a delicious and healthy side dish.
Nutritional Info (per serving):
 Calories: 110 kcal  Total Carbohydrate: 11g
 Total Fat: 7g o Dietary Fiber: 5g
o Saturated Fat: 1g o Sugars: 5g
 Sodium: 590mg  Protein: 4g

Grapes and Cheese Bites

Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 1 cup seedless grapes

32
  4 ounces soft cheese (such as  Honey, for drizzling
goat cheese, cream cheese, or (optional)
brie)  Fresh thyme leaves (optional,
 1/2 cup chopped nuts for garnish)
(pecans, almonds, or walnuts)
Directions:
1. Prepare Ingredients: Rinse the grapes and pat them dry with paper
towels. If using nuts, chop them finely and place them in a shallow dish.
2. Stuff the Grapes: Take each grape and carefully make a small incision
on one side, just enough to create a pocket. Stuff each grape with a small
amount of soft cheese.
3. Coat with Nuts: Roll each stuffed grape in the chopped nuts until evenly
coated.
4. Serve: Arrange the grapes on a serving platter. If desired, drizzle honey
lightly over the grapes and sprinkle with fresh thyme leaves for extra
flavor and decoration.
5. Enjoy: These grapes and cheese bites are ready to be served
immediately. They make a delightful appetizer or a healthy snack.
Nutritional Info (per serving):
 Calories: 150 kcal  Fiber: 2g
 Protein: 5g  Sugar: 5g
 Carbohydrates: 8g  Sodium: 150mg
 Fat: 11g

33
 Dinner

Grilled Lemon Herb Chicken Breast

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 4 boneless, skinless chicken  2 tablespoons fresh thyme
breasts leaves, chopped
 2 lemons (1 for zest and juice,  Salt and pepper to taste
1 for slicing)  Cooking spray or olive oil
 3 cloves garlic, minced spray
 2 tablespoons fresh parsley,
chopped
Directions:
1. Prepare the marinade: In a small bowl, combine the zest and juice of 1
lemon, minced garlic, chopped parsley, chopped thyme, salt, and pepper.
2. Marinate the chicken: Place the chicken breasts in a shallow dish or a
large resealable plastic bag. Pour the marinade over the chicken, making
sure each breast is coated evenly. Marinate in the refrigerator for at
least 30 minutes (or up to 4 hours) to allow the flavors to meld.
3. Preheat the grill: Preheat your grill to medium-high heat. Make sure
the grill grates are clean and lightly coat them with cooking spray or
olive oil spray to prevent sticking.
4. Grill the chicken: Remove the chicken breasts from the marinade and
discard the marinade. Grill the chicken breasts for about 6-7 minutes
per side, or until they are cooked through and reach an internal
temperature of 165°F (75°C). Cooking time may vary depending on the
thickness of the chicken breasts.
5. Serve: Once cooked, remove the chicken breasts from the grill and let
them rest for a few minutes before serving. Garnish with lemon slices
and additional fresh herbs if desired.
Nutritional Info (per serving):
 Calories: Approximately 180 kcal
 Protein: Approximately 25g
 Fat: Approximately 4g
 Carbohydrates: Approximately 7g

34
  Fiber: Approximately 2g

Baked Cod with Garlic and Herbs

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients:
 4 cod fillets (about 6 oz each),  1 tablespoon fresh chives,
skinless finely chopped
 4 cloves garlic, minced  2 tablespoons olive oil
 2 tablespoons fresh parsley,  Salt and pepper to taste
finely chopped  Lemon wedges, for serving
 1 tablespoon fresh dill, finely
chopped
Directions:
1. Preheat your oven to 375°F (190°C). Lightly grease a baking dish with
olive oil or non-stick spray.
2. In a small bowl, mix together minced garlic, parsley, dill, chives, olive oil,
salt, and pepper.
3. Place the cod fillets in the prepared baking dish in a single layer.
4. Spoon the garlic and herb mixture evenly over the top of each fillet,
spreading it to coat the surface.
5. Bake the cod in the preheated oven for about 15-20 minutes, or until the
fish is opaque and flakes easily with a fork.
6. Remove from the oven and serve hot with lemon wedges on the side.
Nutritional Info (per serving):
 Calories: 240 kcal  Fiber: 0.5g
 Protein: 28g  Sugar: 0.5g
 Fat: 12g  Sodium: 120mg
 Carbohydrates: 2g

Turkey and Spinach Meatballs

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: Makes about 20 meatballs
Ingredients:
 1 lb ground turkey  1 cup fresh spinach, finely
chopped

35
  1/2 cup breadcrumbs  1 teaspoon dried oregano
 1/4 cup grated Parmesan  1/2 teaspoon salt
cheese  1/4 teaspoon black pepper
 1 egg  Olive oil, for cooking
 2 cloves garlic, minced
Directions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment
paper or lightly grease it with olive oil.
2. In a large bowl, combine ground turkey, chopped spinach, breadcrumbs,
Parmesan cheese, egg, minced garlic, oregano, salt, and black pepper.
Mix until well combined.
3. Shape the mixture into meatballs, about 1 to 1.5 inches in diameter, and
place them on the prepared baking sheet.
4. Heat a non-stick skillet over medium heat and add a bit of olive oil. Place
meatballs in the skillet, working in batches if necessary to avoid
overcrowding. Cook for about 2-3 minutes per side, or until browned.
5. Transfer browned meatballs back to the baking sheet. Bake in the
preheated oven for 10-12 minutes, or until cooked through (internal
temperature of 165°F or 74°C).
6. Serve hot, optionally with marinara sauce or your favorite dipping
sauce.
Nutritional Info (per serving, based on 4 meatballs):
 Calories: 220 kcal  Cholesterol: 95mg
 Protein: 25g  Sodium: 410mg
 Carbohydrates: 8g  Fiber: 1g
 Fat: 10g  Sugar: 1g
 Saturated Fat: 3g

Veggie Stir-Fry with Tofu

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 1 block (14 oz) firm tofu,  1 red bell pepper, sliced
drained and cubed  1 yellow bell pepper, sliced
 2 tablespoons soy sauce  1 cup snow peas, trimmed
 1 tablespoon cornstarch  1 cup broccoli florets
 2 tablespoons vegetable oil,  1 medium carrot, sliced
divided  3 cloves garlic, minced
36
  1 tablespoon minced ginger  1 teaspoon sesame oil
 1/2 cup vegetable broth or  Salt and pepper, to taste
water  Cooked rice or noodles, for
 2 tablespoons oyster sauce serving
 1 tablespoon hoisin sauce
Directions:
1. Prepare the Tofu:
o In a bowl, toss the cubed tofu with soy sauce and cornstarch until
evenly coated.
o Heat 1 tablespoon of vegetable oil in a large skillet or wok over
medium-high heat.
o Add the tofu cubes and cook until golden brown on all sides. Remove
tofu from the skillet and set aside.
2. Cook the Vegetables:
o In the same skillet, add the remaining tablespoon of vegetable oil.
o Add bell peppers, snow peas, broccoli, and carrot slices. Stir-fry for 3-
4 minutes until vegetables are tender-crisp.
3. Combine and Finish:
o Clear a space in the center of the skillet and add minced garlic and
ginger. Cook for 30 seconds until fragrant.
o Pour in vegetable broth (or water), oyster sauce, hoisin sauce, and
sesame oil. Stir to combine everything together.
o Return the cooked tofu to the skillet. Gently toss everything together
until the sauce thickens slightly and coats the tofu and vegetables
evenly. Season with salt and pepper to taste.
4. Serve:
o Serve the veggie stir-fry with tofu immediately over cooked rice or
noodles.
Nutritional Info (per serving):
 Calories: 280  Fiber: 5g
 Protein: 14g  Sugar: 7g
 Carbohydrates: 22g  Sodium: 820mg
 Fat: 16g

Spaghetti Squash with Marinara

Preparation Time: 10 minutes
Cooking Time: 45 minutes
Servings: 4
Ingredients:
37
  1 medium spaghetti squash
 2 cups marinara sauce (use store-bought or homemade)
 1 tablespoon olive oil
 Salt and pepper to taste
 Fresh basil leaves for garnish (optional)
Directions:
1. Prepare the Spaghetti Squash:
o Preheat your oven to 400°F (200°C).
o Cut the spaghetti squash in half lengthwise and scoop out the seeds
with a spoon.
o Brush the cut sides with olive oil and season with salt and pepper.
o Place the squash halves, cut side down, on a baking sheet lined with
parchment paper or foil.
o Bake for 35-45 minutes, or until the squash is tender and you can
easily pierce the skin with a fork. The cooking time may vary
depending on the size of your squash.
2. Make the Marinara Sauce:
o While the squash is baking, heat the marinara sauce in a saucepan
over medium heat until warmed through. You can add herbs or
seasonings to taste if desired.
3. Prepare the Dish:
o Once the squash is done, use a fork to scrape the flesh of the squash
into strands, creating a spaghetti-like texture.
4. Serve:
o Divide the spaghetti squash among plates or bowls.
o Top each serving with warm marinara sauce.
o Garnish with fresh basil leaves if desired.
Nutritional Info (per serving):
 Calories: 120 kcal  Fiber: 4g
 Carbohydrates: 20g  Sugar: 8g
 Protein: 3g  Sodium: 480mg
 Fat: 5g

Balsamic Glazed Salmon

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients:
 4 salmon fillets, skin-on (about 6 oz each)

38
  Salt and pepper, to taste
 1/4 cup balsamic vinegar
 2 tablespoons honey
 2 cloves garlic, minced
 1 tablespoon olive oil
 Fresh parsley, chopped (for garnish)
 Lemon wedges (for serving)
Directions:
1. Preheat your oven to 400°F (200°C).
2. Season the salmon fillets with salt and pepper on both sides.
3. In a small bowl, whisk together the balsamic vinegar, honey, and
minced garlic until well combined.
4. Heat olive oil in an oven-safe skillet over medium-high heat.
5. Place the salmon fillets in the skillet, skin-side down. Cook for 2-3
minutes until the skin is crispy and browned.
6. Flip the salmon fillets and pour the balsamic mixture over them.
7. Transfer the skillet to the preheated oven and bake for 10-12 minutes,
or until the salmon is cooked through and flakes easily with a fork.
8. Remove from the oven and spoon the glaze from the skillet over the
salmon fillets.
9. Garnish with chopped parsley and serve with lemon wedges.
Nutritional Info (per serving):
 Calories: 320  Cholesterol: 94mg
 Protein: 34g  Sodium: 95mg
 Carbohydrates: 12g  Fiber: 0.5g
 Fat: 14g  Sugar: 11g
 Saturated Fat: 2g

Stuffed Bell Peppers with Quinoa

Preparation Time: 20 minutes
Cooking Time: 40 minutes
Servings: 4
Ingredients:
 4 large bell peppers (any color)
 1 cup quinoa, rinsed
 1 ¾ cups vegetable broth or water
 1 tablespoon olive oil
 1 small onion, finely chopped

39
  2 cloves garlic, minced
 1 medium zucchini, diced
 1 cup cherry tomatoes, halved
 ½ cup corn kernels (fresh or frozen)
 1 teaspoon dried oregano
 1 teaspoon ground cumin
 Salt and pepper, to taste
 ½ cup grated mozzarella cheese (optional)
 Fresh parsley or cilantro, chopped (for garnish)
Directions:
1. Preheat the oven to 375°F (190°C). Grease a baking dish with olive oil or
cooking spray.
2. Prepare the quinoa: In a medium saucepan, combine quinoa and
vegetable broth (or water). Bring to a boil over medium-high heat.
Reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is
cooked and liquid is absorbed. Remove from heat and let it sit covered
for 5 minutes. Fluff with a fork.
3. Prepare the bell peppers: Cut the tops off the bell peppers and remove
seeds and membranes. If needed, slice a thin layer off the bottom of each
pepper so they sit flat in the baking dish.
4. In a large skillet, heat olive oil over medium heat. Add onion and garlic,
sauté until softened and fragrant, about 3-4 minutes.
5. Add diced zucchini, cherry tomatoes, and corn to the skillet. Cook for 5-
6 minutes, stirring occasionally, until vegetables are tender.
6. Stir in cooked quinoa, dried oregano, ground cumin, salt, and pepper.
Adjust seasoning to taste.
7. Stuff each bell pepper with the quinoa mixture, packing it gently. Place
stuffed peppers upright in the prepared baking dish.
8. If using cheese, sprinkle grated mozzarella over the tops of the stuffed
peppers.
9. Cover the dish with foil and bake in the preheated oven for 30 minutes.
Remove foil and bake for an additional 5-10 minutes, or until peppers
are tender and cheese is melted and bubbly.
10. Remove from the oven and let cool slightly before serving. Garnish
with chopped parsley or cilantro if desired.
Nutritional Info (per serving):
 Calories: 320 kcal  Fiber: 8g
 Protein: 11g  Sugars: 9g
 Carbohydrates: 50g  Fat: 9g

40
  Saturated Fat: 2g  Vitamin A: 70%
 Cholesterol: 5mg  Vitamin C: 220%
 Sodium: 580mg  Calcium: 15%
 Potassium: 850mg  Iron: 20%

Eggplant Parmesan
Preparation Time: 20 minutes
Cooking Time: 45 minutes
Servings: 4
Ingredients:
 1 large eggplant, sliced into  1/2 cup grated Parmesan
1/2-inch rounds cheese
 1 cup all-purpose flour  Salt and pepper to taste
 2 cups breadcrumbs  Fresh basil leaves, chopped
 3 eggs, beaten (for garnish)
 2 cups marinara sauce  Olive oil for frying
 2 cups shredded mozzarella
cheese
Directions:
1. Preheat the oven to 375°F (190°C). Lightly grease a baking sheet.
2. Place the flour, beaten eggs, and breadcrumbs into three separate
shallow bowls.
3. Season the eggplant slices with salt and pepper.
4. Dredge each slice in flour, then dip into the beaten eggs, and coat with
breadcrumbs, pressing gently to adhere.
5. In a large skillet, heat olive oil over medium-high heat. Fry the breaded
eggplant slices in batches until golden brown on both sides, about 2-3
minutes per side. Transfer to a paper towel-lined plate to drain excess
oil.
6. Spread 1 cup of marinara sauce in the bottom of a baking dish. Arrange
half of the fried eggplant slices in a single layer over the sauce.
7. Sprinkle half of the mozzarella and Parmesan cheeses over the eggplant.
Repeat with another layer of marinara sauce, remaining eggplant slices,
and remaining cheeses.
8. Cover the baking dish with aluminum foil and bake in the preheated
oven for 30 minutes.
9. Remove the foil and bake for an additional 10-15 minutes, or until the
cheese is melted and bubbly.
10. Garnish with chopped fresh basil before serving.
41
Nutritional Info (per serving):
 Calories: 480  Fiber: 6g
 Protein: 25g  Sugar: 8g
 Fat: 22g  Sodium: 1020mg
 Carbohydrates: 45g

Cauliflower Fried Rice

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
 1 medium head of cauliflower  2 eggs, lightly beaten
 2 tablespoons oil (vegetable  3 tablespoons soy sauce (or
or sesame oil) tamari for gluten-free)
 2 cloves garlic, minced  Salt and pepper to taste
 1 small onion, finely chopped  Optional: green
 1 cup mixed vegetables (e.g., onions/scallions for garnish
peas, carrots, corn)
Directions:
1. Prepare the Cauliflower Rice: Cut the cauliflower into florets and discard
the core. In batches, pulse the cauliflower florets in a food processor until
they resemble rice grains.
2. Cooking the Fried Rice:
o Heat 1 tablespoon of oil in a large pan or wok over medium heat.
o Add minced garlic and chopped onion, sautéing until fragrant and
onions are translucent.
o Add mixed vegetables and continue cooking until they are tender.
o Push the vegetables to the side of the pan, and pour the beaten eggs
into the empty space. Scramble the eggs until cooked through.
3. Combine and Season:
o Stir in the cauliflower rice and the remaining tablespoon of oil,
mixing well with the vegetables and eggs.
o Pour soy sauce over the mixture and stir to combine thoroughly.
o Cook for about 5-7 minutes, stirring occasionally, until the
cauliflower rice is tender but still slightly crisp. Season with salt and
pepper to taste.
4. Serve: Garnish with chopped green onions or scallions if desired. Serve hot
and enjoy!
Nutritional Info (per serving):
42
  Calories: Approximately 150  Fiber: 4g
 Protein: 7g  Sugar: 5g
 Fat: 9g  Sodium: 600mg (may vary
 Carbohydrates: 12g based on soy sauce used)

Chicken and Vegetable Skewers

Preparation Time: 20 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 1 lb (450g) boneless, skinless chicken breasts, cut into 1-inch cubes
 2 bell peppers (any color), cut into 1-inch pieces
 1 large red onion, cut into 1-inch pieces
 8 oz (225g) mushrooms, cleaned and halved if large
 1 zucchini, sliced into rounds
 1/4 cup olive oil
 2 tablespoons lemon juice
 2 cloves garlic, minced
 1 teaspoon dried oregano
 Salt and pepper, to taste
 Wooden or metal skewers
Directions:
1. In a large bowl, combine olive oil, lemon juice, minced garlic, dried
oregano, salt, and pepper. Mix well.
2. Add chicken cubes to the marinade, making sure they are evenly coated.
Cover and refrigerate for at least 15 minutes, or up to 2 hours for
maximum flavor.
3. Preheat grill or grill pan over medium-high heat.
4. While the grill is heating, prepare the skewers by alternating chicken
pieces with bell peppers, onion, mushrooms, and zucchini slices.
5. Brush the grill lightly with oil to prevent sticking. Place the skewers on
the grill and cook for about 10-15 minutes, turning occasionally, until
chicken is cooked through and vegetables are tender and slightly
charred.
6. Serve hot, garnished with fresh herbs if desired.
Nutritional Information (per serving):
 Calories: 300  Fat: 16g
 Protein: 28g  Fiber: 3g
 Carbohydrates: 10g  Sugar: 5g

43
 Herb-Crusted Pork Tenderloin
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients:
 1 pork tenderloin (about 1 lb)  1 teaspoon dried thyme
 2 tablespoons Dijon mustard  1 teaspoon dried rosemary
 1 tablespoon olive oil  1 teaspoon dried sage
 2 cloves garlic, minced  Salt and pepper to taste
Directions:
1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together the minced garlic, dried thyme, dried
rosemary, dried sage, salt, and pepper.
3. Pat the pork tenderloin dry with paper towels. Brush all sides of the
pork with Dijon mustard.
4. Sprinkle the herb mixture over the mustard-coated pork, pressing
gently so it adheres.
5. In an oven-safe skillet, heat olive oil over medium-high heat. Once hot,
add the pork tenderloin and sear for 2-3 minutes on each side until
nicely browned.
6. Transfer the skillet to the preheated oven and roast for about 15-20
minutes, or until the internal temperature of the pork reaches 145°F
(63°C).
7. Remove from the oven and let the pork rest for 5 minutes before slicing.
Nutritional Info (per serving):
 Calories: 250 kcal  Carbohydrates: 2g
 Protein: 30g  Fiber: 1g
 Fat: 12g  Sugar: 0g
 Saturated Fat: 3g  Sodium: 250mg
 Cholesterol: 90mg

Spaghetti Squash with Pesto

Preparation Time: 15 minutes
Cooking Time: 45 minutes
Servings: 4
Ingredients:

44
  1 large spaghetti squash  1/4 cup vegetable broth or
(about 4 pounds) water
 1 cup fresh basil leaves  Salt and pepper, to taste
 2 cloves garlic  Lemon juice, to taste
 2 tablespoons pine nuts (optional)
 2 tablespoons nutritional
yeast (optional for a cheesy
flavor)
Directions:
1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Spaghetti Squash:
o Cut the spaghetti squash in half lengthwise and scoop out the seeds.
o Place the squash halves cut-side down on a baking sheet lined with
parchment paper.
3. Roast the Squash:
o Roast the squash in the preheated oven for about 40-45 minutes, or
until the flesh is tender and easily pierced with a fork.
4. Make the Pesto:
o While the squash is roasting, prepare the pesto. In a food processor,
combine the basil leaves, garlic, pine nuts, and nutritional yeast (if
using).
o Pulse a few times to combine, then gradually add the vegetable broth
or water while processing until you achieve a smooth consistency.
o Season with salt, pepper, and lemon juice to taste.
5. Scrape the Squash:
o Once the squash is cooked, remove it from the oven and let it cool
slightly.
o Using a fork, scrape the flesh of the squash to create spaghetti-like
strands.
6. Combine and Serve:
o Toss the spaghetti squash strands with the prepared pesto sauce
until well coated.
o Serve immediately, garnished with additional basil leaves or pine
nuts if desired.
Nutritional Info (per serving):
 Calories: 80  Sugars: 8g
 Protein: 2g  Fat: 2g
 Carbohydrates: 18g  Saturated Fat: 0g
 Dietary Fiber: 4g  Sodium: 45mg

45
 Stuffed Portobello Mushrooms
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients:
 4 large Portobello  1/4 cup fat-free feta cheese,
mushrooms crumbled
 1 cup fresh spinach, chopped  1/4 cup fresh basil, chopped
 1 red bell pepper, finely diced  1 tablespoon balsamic
 1 small red onion, finely diced vinegar
 2 cloves garlic, minced  1 teaspoon olive oil (optional,
 1/2 cup cherry tomatoes, for greasing)
quartered  Salt and pepper to taste
Directions:
1. Preheat the Oven: Preheat your oven to 375°F (190°C). Lightly grease a
baking sheet with olive oil if desired, or line with parchment paper for
easier cleanup.
2. Prepare the Mushrooms: Clean the Portobello mushrooms by wiping
them with a damp paper towel. Remove the stems and gills with a spoon to
create space for the stuffing.
3. Cook the Vegetables: In a large skillet over medium heat, sauté the red
onion and garlic until softened, about 3 minutes. Add the red bell pepper
and cook for another 2 minutes. Add the chopped spinach and cook until
wilted, about 2 minutes. Stir in the cherry tomatoes and cook for another
minute.
4. Season and Mix: Remove the skillet from heat. Stir in the balsamic vinegar,
fresh basil, salt, and pepper to taste. Allow the mixture to cool slightly.
5. Stuff the Mushrooms: Place the mushrooms on the prepared baking sheet.
Evenly divide the vegetable mixture among the mushrooms, pressing down
gently to pack the filling.
6. Add Cheese: Sprinkle the crumbled fat-free feta cheese on top of each
stuffed mushroom.
7. Bake: Place the baking sheet in the preheated oven and bake for 15-20
minutes, or until the mushrooms are tender and the filling is heated
through.
8. Serve: Remove from the oven and let cool slightly before serving. Garnish
with additional fresh basil if desired.
Nutritional Information (Per Serving):
 Calories: 70  Protein: 4g

46
  Fat: 1g  Sugars: 5g
 Carbohydrates: 10g  Sodium: 180mg
 Fiber: 3g

Lemon Garlic Shrimp

Preparation Time: 10 minutes
Cooking Time: 5 minutes
Servings: 4
Ingredients
 1 lb (450g) large shrimp,  2 tbsp fresh parsley, chopped
peeled and deveined  Salt and pepper, to taste
 4 cloves garlic, minced  Cooking spray or 1 tsp olive
 1 lemon, zested and juiced oil (optional for zero points)
Directions
1. Prepare Shrimp: Pat the shrimp dry with paper towels and season with
salt and pepper.
2. Cook Garlic: In a large skillet, heat cooking spray or olive oil over
medium-high heat. Add minced garlic and sauté until fragrant, about 1
minute.
3. Cook Shrimp: Add the shrimp to the skillet in a single layer. Cook for 2
minutes on each side or until the shrimp turns pink and is cooked
through.
4. Add Lemon: Remove the skillet from heat. Stir in lemon zest and juice,
tossing the shrimp to coat evenly.
5. Garnish and Serve: Sprinkle with chopped parsley. Serve immediately.
Nutritional Info (per serving)
 Calories: 90  Carbohydrates: 2g
 Protein: 20g  Fiber: 0g
 Fat: 1g  Sugar: 0g

Chicken and Zucchini Noodles

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients
 2 large zucchinis  1 tablespoon olive oil
 2 boneless, skinless chicken  2 cloves garlic, minced
breasts  1 cup cherry tomatoes, halved

47
  1 tablespoon lemon juice  Fresh parsley for garnish
 Salt and pepper to taste
Directions
1. Prep the Zucchini Noodles:
o Using a spiralizer, create zucchini noodles from the zucchinis. Set
aside.
2. Cook the Chicken:
o Season the chicken breasts with salt and pepper.
o In a large skillet, heat the olive oil over medium-high heat.
o Add the chicken breasts and cook for about 5-7 minutes on each side,
or until fully cooked and no longer pink inside.
o Remove the chicken from the skillet and set aside to cool. Once cool,
slice the chicken into thin strips.
3. Prepare the Sauce:
o In the same skillet, add the minced garlic and cook for about 1
minute until fragrant.
o Add the cherry tomatoes and cook for about 3-5 minutes until they
start to soften.
o Add the lemon juice, stirring to combine.
4. Combine and Cook:
o Add the zucchini noodles to the skillet and toss to coat them in the
sauce.
o Cook for about 2-3 minutes until the noodles are just tender but still
firm (al dente).
o Add the sliced chicken back into the skillet and toss everything
together to warm through.
5. Serve:
o Divide the chicken and zucchini noodles among four plates.
o Garnish with fresh parsley and an extra squeeze of lemon juice if
desired.
Nutritional Information (per serving)
 Calories: 180  Fiber: 2g
 Protein: 25g  Sugar: 4g
 Fat: 5g  Sodium: 180mg
 Carbohydrates: 7g

Baked Tilapia with Lemon

48
 Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients
 4 tilapia fillets  1 teaspoon dried oregano
 2 lemons (one for juice, one  1 teaspoon dried thyme
sliced)  Salt and pepper to taste
 2 cloves garlic, minced  Fresh parsley, chopped
 1 tablespoon olive oil (optional, for garnish)
Directions
1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish with a
small amount of olive oil or non-stick spray.
2. Prepare the tilapia: Rinse the tilapia fillets under cold water and pat
them dry with paper towels. Place the fillets in the prepared baking
dish.
3. Season the fish: In a small bowl, mix the minced garlic, olive oil,
oregano, thyme, salt, and pepper. Drizzle this mixture over the tilapia
fillets, ensuring they are evenly coated.
4. Add lemon: Squeeze the juice of one lemon over the fillets. Cut the
other lemon into thin slices and place them on top of the fish.
5. Bake: Place the baking dish in the preheated oven. Bake for 20 minutes,
or until the tilapia is opaque and flakes easily with a fork.
6. Serve: Remove the fish from the oven and let it rest for a few minutes.
Garnish with fresh chopped parsley if desired. Serve the baked tilapia
with lemon alongside your favorite vegetables or a side salad.
Nutritional Information (per serving)
 Calories: 150  Fiber: 1g
 Protein: 23g  Sugar: 0g
 Carbohydrates: 2g  Sodium: 150mg
 Fat: 5g

Beef and Vegetable Stew

Preparation Time: 15 minutes
Cooking Time: 45 minutes
Servings: 6
Ingredients:
 1 lb lean beef stew meat, cut  2 cups water
into bite-sized pieces  1 large onion, chopped
 4 cups low-sodium beef broth  3 cloves garlic, minced
49
  4 large carrots, peeled and  1 can (14.5 oz) diced
chopped tomatoes, no added salt
 3 celery stalks, chopped  1 bay leaf
 2 large potatoes, peeled and  1 tsp dried thyme
diced  1 tsp dried rosemary
 2 cups green beans, trimmed  Salt and pepper to taste
and cut into 1-inch pieces  Cooking spray or a small
 1 cup peas (fresh or frozen) amount of olive oil for
browning the meat
Directions:
1. Prep the Ingredients: Prepare all vegetables as indicated in the
ingredients list.
2. Brown the Beef:
o Heat a large pot or Dutch oven over medium-high heat.
o Lightly coat the bottom with cooking spray or a small amount of olive
oil.
o Add the beef stew meat and brown on all sides. This should take
about 5-7 minutes.
o Remove the meat and set aside.
3. Sauté Vegetables:
o In the same pot, add the chopped onion and garlic. Sauté for 3-4
minutes until the onions are translucent.
o Add the carrots, celery, and potatoes. Cook for another 5 minutes,
stirring occasionally.
4. Combine Ingredients:
o Return the beef to the pot.
o Add the beef broth, water, diced tomatoes (with juice), bay leaf,
thyme, and rosemary.
o Stir to combine.
5. Cook the Stew:
o Bring the mixture to a boil, then reduce the heat to low and cover the
pot.
o Simmer for 30 minutes, or until the vegetables are tender and the
beef is cooked through.
6. Add Green Beans and Peas:
o Add the green beans and peas to the pot.
o Cook for an additional 10 minutes until the green beans are tender.
7. Season and Serve:
o Season the stew with salt and pepper to taste.

50
 o Remove the bay leaf before serving.
o Serve hot and enjoy!
Nutritional Info (Per Serving):
 Calories: Approximately 150  Sugars: 6g
 Protein: 20g  Fat: 3g
 Carbohydrates: 18g  Saturated Fat: 1g
 Dietary Fiber: 5g  Sodium: 300mg

Grilled Turkey Burgers

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 1 lb ground turkey breast  1/4 cup red bell pepper,
(99% lean) finely chopped
 1 small onion, finely chopped  1 tsp dried oregano
 2 cloves garlic, minced  1/2 tsp salt (optional)
 1/4 cup fresh parsley,  1/2 tsp black pepper
chopped  Cooking spray or olive oil
spray
Directions:
1. Prepare the Mixture: In a large bowl, combine the ground turkey,
chopped onion, minced garlic, parsley, bell pepper, oregano, salt (if using),
and black pepper. Mix until all ingredients are well combined.
2. Form the Patties: Divide the mixture into 4 equal portions and shape each
portion into a patty about 1/2 inch thick.
3. Preheat the Grill: Preheat your grill to medium-high heat. If using a grill
pan, heat it on medium-high on the stovetop.
4. Cook the Burgers: Lightly spray the grill or grill pan with cooking spray.
Place the turkey patties on the grill and cook for about 6-7 minutes on each
side, or until the internal temperature reaches 165°F (75°C) and the
burgers are no longer pink in the center.
5. Serve: Serve the turkey burgers hot. You can serve them on whole grain
buns with your favorite zero-point toppings such as lettuce, tomato,
pickles, and mustard, or serve them over a salad for a low-carb option.
Nutritional Info (per serving):
 Calories: 120  Carbohydrates: 3g
 Protein: 22g  Fat: 2g

51
  Fiber: 1g  Sugars: 1g

Cauliflower Crust Pizza

Preparation Time: 20 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients:
For the Crust:
 1 medium head of cauliflower, chopped into florets
 1 large egg
 1/2 cup shredded mozzarella cheese
 1/4 cup grated Parmesan cheese
 1 teaspoon dried oregano
 1/2 teaspoon garlic powder
 1/4 teaspoon salt
For the Toppings:
 1/2 cup pizza sauce (zero points)
 1 cup shredded part-skim mozzarella cheese
 Your choice of zero point toppings (e.g., cherry tomatoes, bell peppers,
onions, mushrooms, spinach, etc.)
Directions:
1. Prepare the Cauliflower:
o Preheat the oven to 425°F (220°C). Line a baking sheet with
parchment paper.
o Place the cauliflower florets in a food processor and pulse until finely
ground. You should have about 2-3 cups of cauliflower rice.
2. Cook the Cauliflower:
o Transfer the cauliflower rice to a microwave-safe bowl and
microwave on high for 4-5 minutes until softened.
o Let it cool for a few minutes, then place the cauliflower in a clean
kitchen towel and squeeze out as much moisture as possible. This
step is crucial for a crisp crust.
3. Make the Crust:
o In a large bowl, combine the cauliflower, egg, mozzarella, Parmesan,
oregano, garlic powder, and salt. Mix until well combined.
o Transfer the mixture to the prepared baking sheet and press it into a
1/4-inch thick circle or square, forming your pizza crust.
o Bake for 12-15 minutes, or until the crust is golden brown and firm.
4. Add Toppings and Bake:
52
 o Remove the crust from the oven and spread the pizza sauce evenly
over it.
o Sprinkle the mozzarella cheese and arrange your chosen zero-point
toppings on top.
o Return the pizza to the oven and bake for an additional 8-10 minutes,
or until the cheese is melted and bubbly.
5. Serve:
o Allow the pizza to cool for a few minutes before slicing and serving.
Nutritional Information (per serving):
 Calories: 120
 Protein: 10g
 Fat: 6g
 Carbohydrates: 6g
 Fiber: 2g
 Sugar: 3g

Veggie-Packed Chili
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Servings: 6
Ingredients:
 1 medium onion, diced  1 can (15 oz) crushed
 2 cloves garlic, minced tomatoes
 1 red bell pepper, diced  2 cups vegetable broth
 1 green bell pepper, diced  2 tbsp chili powder
 2 medium carrots, diced  1 tsp ground cumin
 2 celery stalks, diced  1 tsp smoked paprika
 1 zucchini, diced  1/2 tsp ground coriander
 1 yellow squash, diced  1/2 tsp dried oregano
 1 can (15 oz) black beans,  Salt and pepper to taste
drained and rinsed  1/4 cup fresh cilantro,
 1 can (15 oz) kidney beans, chopped (optional, for
drained and rinsed garnish)
 1 can (15 oz) diced tomatoes
Directions:
1. Sauté Vegetables: In a large pot, heat a small amount of water or broth
over medium heat. Add the diced onion and garlic, sautéing until fragrant
and translucent, about 5 minutes.

53
2. Add Vegetables: Stir in the red bell pepper, green bell pepper, carrots, and
celery. Cook for an additional 5 minutes until the vegetables start to soften.
3. Incorporate Remaining Veggies: Add the zucchini and yellow squash to
the pot, cooking for another 3-4 minutes.
4. Combine Beans and Tomatoes: Stir in the black beans, kidney beans,
diced tomatoes, and crushed tomatoes. Mix well.
5. Season the Chili: Add the vegetable broth, chili powder, ground cumin,
smoked paprika, ground coriander, and dried oregano. Season with salt
and pepper to taste.
6. Simmer: Bring the chili to a boil, then reduce the heat to low. Cover the pot
and let it simmer for 30-35 minutes, stirring occasionally, until the
vegetables are tender and the flavors are well combined.
7. Serve: Ladle the chili into bowls, garnishing with fresh cilantro if desired.
Enjoy hot.
Nutritional Info (Per Serving):
 Calories: 150  Sugars: 8g
 Protein: 6g  Fat: 1g
 Carbohydrates: 30g  Saturated Fat: 0g
 Dietary Fiber: 10g  Sodium: 600mg

54
 Sides

Garlic Roasted Brussels Sprouts

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients
 1 lb Brussels sprouts, trimmed and halved
 4 cloves garlic, minced
 Cooking spray or 1 tsp olive oil
 Salt and pepper to taste
 Optional: lemon zest, red pepper flakes, or Parmesan cheese for garnish
Directions
1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Brussels Sprouts: Trim the ends of the Brussels sprouts and
remove any yellow or damaged outer leaves. Cut each sprout in half.
3. Season the Sprouts: Place the Brussels sprouts in a large bowl. Add the
minced garlic, and a light spray of cooking spray or 1 teaspoon of olive oil.
Toss to coat evenly. Season with salt and pepper to taste.
4. Roast the Sprouts: Spread the Brussels sprouts out on a baking sheet in a
single layer. Roast in the preheated oven for 20-25 minutes, or until they
are golden brown and crispy on the edges. Stir halfway through the
cooking time to ensure even roasting.
5. Serve: Remove from the oven and transfer to a serving dish. Optionally,
sprinkle with lemon zest, red pepper flakes, or Parmesan cheese for extra
flavor.
Nutritional Info (per serving)
 Calories: 50  Sugars: 2g
 Protein: 4g  Fat: 1g (with olive oil), 0g
 Carbohydrates: 10g (with cooking spray)
 Dietary Fiber: 4g  Sodium: 20mg

Steamed Broccoli with Lemon Zest

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
55
  1 large head of broccoli, cut  2 tablespoons olive oil
into florets  Salt and pepper to taste
 Zest of 1 lemon
Directions:
1. Prepare the Broccoli:
o Wash the broccoli thoroughly under running water. Cut it into
florets, ensuring they are of similar size for even cooking.
2. Steam the Broccoli:
o Fill a large pot with about 1 inch of water and place a steamer basket
inside. Bring the water to a boil over medium-high heat.
o Once boiling, add the broccoli florets to the steamer basket. Cover the
pot with a lid and steam the broccoli for about 5-7 minutes, or until it
is tender but still crisp.
3. Seasoning:
o While the broccoli is steaming, zest the lemon using a fine grater. Set
aside the lemon zest.
o Once the broccoli is done, transfer it to a serving bowl. Drizzle with
olive oil and sprinkle the lemon zest evenly over the broccoli.
4. Serve:
o Season with salt and pepper to taste. Toss gently to combine all the
flavors.
Nutritional Information (per serving):
o Calories: 80 kcal o Fiber: 3g
o Carbohydrates: 7g o Sugar: 2g
o Protein: 3g o Sodium: 30mg
o Fat: 5g

Cauliflower Mash
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 1 large head of cauliflower,  1/4 cup heavy cream
cut into florets  Salt and pepper to taste
 2 cloves garlic, minced  Chopped fresh chives
 2 tablespoons unsalted butter (optional, for garnish)
Directions:
1. Bring a large pot of water to a boil. Add the cauliflower florets and cook
until very tender, about 10-12 minutes.
56
2. Drain the cauliflower well and transfer to a food processor or blender.
3. In a small saucepan, melt the butter over medium heat. Add the minced
garlic and sauté until fragrant, about 1 minute.
4. Add the garlic butter mixture, heavy cream, salt, and pepper to the
cauliflower in the food processor.
5. Blend until smooth and creamy, scraping down the sides as needed. Adjust
seasoning to taste.
6. Transfer the cauliflower mash to a serving bowl. Garnish with chopped
chives if desired.
7. Serve hot as a delicious low-carb alternative to mashed potatoes.
Nutritional Info (per serving):
 Calories: 120  Total Carbohydrate: 8g
 Total Fat: 9g o Dietary Fiber: 3g
o Saturated Fat: 6g o Sugars: 3g
 Cholesterol: 27mg  Protein: 3g
 Sodium: 55mg

Balsamic Glazed Carrots

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients:
 1 pound (about 450g) carrots,  1 tablespoon honey (optional
peeled and sliced diagonally for added sweetness)
into 1/4-inch thick pieces  Salt and pepper, to taste
 2 tablespoons balsamic  Fresh parsley, chopped (for
vinegar garnish, optional)
 1 tablespoon olive oil
Directions:
1. Prepare the Carrots: Peel the carrots and slice them diagonally into pieces
about 1/4-inch thick.
2. Cook the Carrots: In a large skillet, heat olive oil over medium-high heat.
Add the sliced carrots to the skillet and sauté for about 5 minutes, stirring
occasionally, until they start to soften.
3. Add Balsamic Glaze: Reduce the heat to medium-low. Add balsamic
vinegar to the skillet and stir to coat the carrots evenly. If using honey, add
it now for a touch of sweetness. Continue cooking for another 10-15
minutes or until the carrots are tender and glazed, stirring occasionally.

57
4. Season and Serve: Season with salt and pepper to taste. Garnish with
chopped parsley if desired. Serve hot as a side dish.
Nutritional Info (per serving):
 Calories: 90 kcal  Fiber: 3 g
 Protein: 1 g  Sugar: 8 g
 Fat: 4 g  Sodium: 80 mg
 Carbohydrates: 14 g

Spicy Green Beans

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
 1 pound green beans,  1 teaspoon red pepper flakes
trimmed (adjust to taste)
 2 tablespoons olive oil  Salt and pepper to taste
 2 cloves garlic, minced
Directions:
1. Blanch the Green Beans:
o Bring a large pot of salted water to a boil.
o Add the green beans and cook for 2-3 minutes until they are bright
green and crisp-tender.
o Drain and immediately transfer to a bowl of ice water to stop the
cooking process. Drain again and set aside.
2. Cooking:
o In a large skillet, heat olive oil over medium heat.
o Add minced garlic and red pepper flakes. Sauté for about 1 minute
until garlic is fragrant.
3. Combine and Finish:
o Add the blanched green beans to the skillet.
o Sauté for 3-4 minutes, tossing frequently, until the beans are heated
through and coated with the garlic and red pepper flakes.
o Season with salt and pepper to taste.
4. Serve:
o Transfer the spicy green beans to a serving dish and serve hot.
Nutritional Info (per serving):
 Calories: 120 kcal  Fiber: 5g
 Fat: 7g  Protein: 3g
 Carbohydrates: 12g

58
 Cucumber Tomato Salad
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 cucumbers, thinly sliced  1/4 cup olive oil
 4 tomatoes, diced  2 tablespoons red wine
 1/2 red onion, thinly sliced vinegar
 1/4 cup fresh parsley,  1 teaspoon honey (optional)
chopped  Salt and pepper to taste
Directions:
1. In a large bowl, combine the sliced cucumbers, diced tomatoes, sliced
red onion, and chopped parsley.
2. In a small bowl, whisk together the olive oil, red wine vinegar, honey (if
using), salt, and pepper.
3. Pour the dressing over the cucumber-tomato mixture and toss gently to
coat.
4. Taste and adjust seasoning if needed.
5. Serve immediately or chill in the refrigerator for 30 minutes to allow
flavors to meld before serving.
Nutritional Info (per serving):
 Calories: 150  Fiber: 3g
 Protein: 2g  Sugar: 8g
 Fat: 11g  Sodium: 15mg
 Carbohydrates: 14g

Sauteed Spinach with Garlic

Preparation Time: 5 minutes
Cooking Time: 5 minutes
Servings: 4
Ingredients:
 1 tablespoon olive oil
 3 cloves garlic, minced
 10 ounces fresh spinach leaves, washed and trimmed
 Salt and pepper to taste
 Optional: red pepper flakes (to taste)
Directions:
1. Heat olive oil in a large skillet over medium heat.

59
 2. Add minced garlic and sauté for about 1 minute until fragrant, being
careful not to burn it.
3. Add the spinach leaves in batches, stirring frequently until wilted, about
2-3 minutes.
4. Season with salt, pepper, and red pepper flakes (if using), adjusting to
taste.
5. Remove from heat and serve immediately.
Nutritional Info (per serving):
 Calories: 45 kcal  Fiber: 2g
 Protein: 2g  Sugar: 0g
 Fat: 3g  Sodium: 75mg
 Carbohydrates: 4g

Roasted Red Pepper Hummus

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: Makes about 2 cups
Ingredients:
 1 can (15 ounces) chickpeas,  1 clove garlic, minced
drained and rinsed  1/2 teaspoon ground cumin
 1/2 cup roasted red peppers  1/2 teaspoon paprika
(from a jar), drained  Salt, to taste
 1/4 cup tahini  2-3 tablespoons olive oil
 2 tablespoons lemon juice  Water, as needed
(about 1 lemon)
Directions:
1. In a food processor, combine the chickpeas, roasted red peppers, tahini,
lemon juice, garlic, cumin, paprika, and a pinch of salt.
2. Process until smooth, scraping down the sides as needed.
3. With the food processor running, slowly drizzle in the olive oil until the
hummus reaches your desired consistency. Add water, a tablespoon at a
time, if it's too thick.
4. Taste and adjust seasoning with more salt or lemon juice if needed.
5. Transfer the hummus to a serving bowl. If desired, drizzle with a little extra
olive oil and sprinkle with paprika for garnish.
6. Serve with pita bread, crackers, or fresh vegetables.
Nutritional Info (per serving, about 2 tablespoons):
 Calories: 80 o Saturated Fat: 0.5g
 Total Fat: 5g  Sodium: 70mg

60
  Total Carbohydrate: 7g o Sugars: 1g
o Dietary Fiber: 2g  Protein: 2g

Radish and Cucumber Slaw

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 1 large cucumber, thinly  1/4 cup Greek yogurt
sliced  2 tablespoons mayonnaise
 10-12 radishes, thinly sliced  1 tablespoon apple cider
 1/4 cup red onion, thinly vinegar
sliced  1 teaspoon honey
 1/4 cup fresh dill, chopped  Salt and pepper to taste
Directions:
1. In a large bowl, combine the cucumber, radishes, red onion, and dill.
2. In a separate small bowl, whisk together the Greek yogurt, mayonnaise,
apple cider vinegar, honey, salt, and pepper until smooth and well
combined.
3. Pour the dressing over the vegetables and toss gently until everything is
evenly coated.
4. Taste and adjust seasoning if needed.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to
meld.
6. Serve chilled as a refreshing side dish or salad.
Nutritional Info (per serving):
 Calories: 70  Total Carbohydrates: 9g
 Total Fat: 3g o Dietary Fiber: 2g
o Saturated Fat: 0.5g o Sugars: 5g
 Cholesterol: 3mg  Protein: 2g
 Sodium: 120mg

Roasted Butternut Squash

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients:
 1 medium butternut squash  2 tablespoons olive oil

61
  Salt and pepper to taste  Optional: herbs like rosemary
or thyme (fresh or dried)
Directions:
1. Preheat your oven to 400°F (200°C).
2. Prepare the squash:
o Wash the butternut squash thoroughly.
o Peel the squash using a vegetable peeler.
o Cut the squash in half lengthwise and scoop out the seeds with a
spoon.
o Cut the squash into 1-inch cubes.
3. Seasoning:
o Place the cubed squash in a large bowl.
o Drizzle olive oil over the squash cubes and toss to coat evenly.
o Season with salt and pepper to taste. Add herbs if desired and toss
again.
4. Roasting:
o Spread the seasoned squash cubes in a single layer on a baking sheet.
o Roast in the preheated oven for about 25-30 minutes, or until the
squash is tender and lightly browned, stirring halfway through to
ensure even cooking.
5. Serve:
o Once roasted, remove from the oven and let it cool slightly.
o Transfer to a serving dish and serve warm as a side dish or use in
other recipes as needed.
Nutritional Info (per serving):
 Calories: approximately 120  Total Carbohydrates: 15g
kcal o Dietary Fiber: 3g
 Total Fat: 7g o Sugars: 3g
o Saturated Fat: 1g  Protein: 1g
 Sodium: 150mg

Lemon Herb Quinoa

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 1 cup quinoa, rinsed well  1 tablespoon olive oil
 2 cups vegetable broth or  2 cloves garlic, minced
water  Zest of 1 lemon
62
  Juice of 1 lemon  1 tablespoon fresh dill,
 1 tablespoon fresh parsley, chopped
chopped  Salt and pepper to taste
Directions:
1. In a medium saucepan, heat the olive oil over medium heat.
2. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add the rinsed quinoa to the saucepan and toast it for 2-3 minutes,
stirring frequently.
4. Pour in the vegetable broth or water and bring to a boil.
5. Reduce the heat to low, cover the saucepan, and let it simmer for 12-15
minutes, or until the quinoa is cooked and the liquid is absorbed.
6. Once cooked, fluff the quinoa with a fork.
7. Stir in the lemon zest, lemon juice, chopped parsley, and chopped dill.
8. Season with salt and pepper to taste.
9. Serve hot as a side dish or a light main dish.
Nutritional Info (per serving):
 Calories: 210 kcal  Sodium: 480mg
 Protein: 6g  Potassium: 220mg
 Carbohydrates: 32g  Sugars: 1g
 Fiber: 3g  Vitamin A: 4%
 Total Fat: 7g  Vitamin C: 24%
 Saturated Fat: 1g  Calcium: 3%
 Cholesterol: 0mg  Iron: 13%

Caprese Salad with Balsamic Reduction

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
 2 cups cherry tomatoes,  Salt and freshly ground black
halved pepper, to taste
 1 pound fresh mozzarella  1/2 cup balsamic vinegar
cheese, sliced  2 tablespoons honey
 1/2 cup fresh basil leaves  2 tablespoons extra virgin
olive oil
Directions:
1. Prepare the Balsamic Reduction:
o In a small saucepan, combine balsamic vinegar and honey. Bring to a
boil over medium-high heat.
63
 o Reduce heat to low and simmer for about 10 minutes, or until the
mixture is thickened and reduced by half. Stir occasionally. Remove
from heat and let it cool slightly.
2. Assemble the Salad:
o On a serving platter or individual plates, arrange the sliced
mozzarella, halved cherry tomatoes, and fresh basil leaves.
o Season with salt and freshly ground black pepper to taste.
3. Drizzle with Balsamic Reduction:
o Just before serving, drizzle the balsamic reduction and extra virgin
olive oil over the salad.
4. Serve:
o Serve immediately as a refreshing appetizer or side dish.
Nutritional Info (per serving):
 Calories: 320  Total Carbohydrates: 14g
 Total Fat: 22g  Dietary Fiber: 1g
 Saturated Fat: 10g  Sugars: 12g
 Cholesterol: 60mg  Protein: 18g
 Sodium: 430mg

Grilled Zucchini with Feta

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
 4 medium zucchini, sliced  1/2 cup crumbled feta cheese
lengthwise into 1/4-inch  Fresh herbs (such as basil or
thick strips parsley), chopped, for garnish
 2 tablespoons olive oil (optional)
 Salt and pepper, to taste
Directions:
1. Preheat the grill to medium-high heat.
2. In a large bowl, toss the zucchini strips with olive oil, salt, and pepper
until evenly coated.
3. Place the zucchini strips on the grill and cook for about 3-4 minutes per
side, or until tender and grill marks appear.
4. Remove the grilled zucchini from the grill and arrange on a serving
platter or individual plates.
5. Sprinkle the crumbled feta cheese over the warm zucchini.
6. Garnish with fresh herbs if desired.
64
 7. Serve immediately and enjoy!
Nutritional Info (per serving):
 Calories: 120  Sodium: 240mg
 Protein: 5g  Potassium: 520mg
 Carbohydrates: 7g  Vitamin A: 15%
 Fiber: 2g  Vitamin C: 35%
 Fat: 9g  Calcium: 10%
 Saturated Fat: 3g  Iron: 4%
 Cholesterol: 15mg

Roasted Cherry Tomatoes

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients:
 1 pound cherry tomatoes  Salt and freshly ground black
 2 tablespoons olive oil pepper, to taste
 3 cloves garlic, minced  Optional: fresh basil leaves
 1 teaspoon dried thyme for garnish
Directions:
1. Preheat your oven to 400°F (200°C). Line a baking sheet with
parchment paper or foil for easy cleanup.
2. In a bowl, toss the cherry tomatoes with olive oil, minced garlic, dried
thyme, salt, and pepper until evenly coated.
3. Spread the tomatoes in a single layer on the prepared baking sheet.
4. Roast in the preheated oven for 20-25 minutes, or until the tomatoes
are blistered and slightly caramelized, stirring halfway through to
ensure even cooking.
5. Remove from the oven and let cool slightly before serving. Garnish with
fresh basil leaves if desired.
Nutritional Info (per serving):
 Calories: 90 kcal o Fiber: 2g
 Fat: 7g o Sugars: 3g
o Saturated Fat: 1g  Protein: 1g
 Carbohydrates: 6g  Sodium: 100mg
Enjoy these roasted cherry tomatoes as a delicious side dish or topping for
salads, pasta, or bruschetta!

65
 Sautéed Kale with Garlic
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Ingredients:
 1 bunch kale, stems removed  Salt and pepper to taste
and leaves chopped  Red pepper flakes (optional,
 2 tablespoons olive oil for added spice)
 4 cloves garlic, minced
Directions:
1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic to the skillet and sauté for about 1 minute, or until
fragrant.
3. Add the chopped kale to the skillet in batches, stirring frequently.
4. Cook the kale for about 5-7 minutes, or until wilted and tender. If
needed, cover the skillet for a few minutes to help steam the kale.
5. Season with salt, pepper, and red pepper flakes (if using), adjusting to
taste.
6. Remove from heat and serve hot.
Nutritional Info (per serving):
 Calories: 120 kcal  Carbohydrates: 14g
 Protein: 3g  Fiber: 2g
 Fat: 7g

Fresh Garden Salad with Vinaigrette

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 6 cups mixed salad greens  1/4 cup crumbled feta cheese
(such as lettuce, spinach, (optional)
arugula) For the Vinaigrette:
 1 cup cherry tomatoes, halved  1/4 cup extra virgin olive oil
 1 cucumber, sliced  2 tablespoons red wine
 1/2 red onion, thinly sliced vinegar
 1/4 cup Kalamata olives,  1 teaspoon Dijon mustard
pitted  1 clove garlic, minced
 Salt and pepper to taste

66
Directions:
1. Prepare the Vinaigrette: In a small bowl, whisk together the olive oil, red
wine vinegar, Dijon mustard, minced garlic, salt, and pepper until well
combined. Set aside.
2. Assemble the Salad: In a large salad bowl, combine the mixed salad
greens, cherry tomatoes, cucumber slices, red onion slices, and Kalamata
olives.
3. Add the Dressing: Drizzle the prepared vinaigrette over the salad
ingredients. Toss gently to coat everything evenly.
4. Serve: If desired, sprinkle crumbled feta cheese over the salad before
serving.
Nutritional Information (per serving):
 Calories: 180 kcal  Fiber: 3g
 Protein: 3g  Sugar: 4g
 Carbohydrates: 9g  Sodium: 210mg
 Fat: 15g

Sweet Potato Fries

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients:
 2 large sweet potatoes,  1/2 teaspoon paprika
peeled and cut into fries (optional)
 2 tablespoons olive oil  Cooking spray (optional, for
 1 teaspoon salt crisping)
 1/2 teaspoon black pepper
Directions:
1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment
paper or foil for easy cleanup.
2. In a large bowl, toss the sweet potato fries with olive oil, salt, pepper, and
paprika until evenly coated.
3. Arrange the fries in a single layer on the prepared baking sheet, making
sure they are not overcrowded.
4. Bake for 20-25 minutes, flipping halfway through, until the fries are golden
brown and crispy on the outside.
5. Optional step for extra crispiness: About halfway through baking, spray the
fries lightly with cooking spray.
6. Remove from the oven and let cool slightly before serving.
67
Nutritional Information (per serving):
 Calories: 160 kcal  Fiber: 4g
 Fat: 7g  Protein: 2g
 Carbohydrates: 22g

Herb-Roasted Potatoes
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients:
 1 ½ lbs (680g) potatoes, cut  1 teaspoon dried oregano
into cubes  1 teaspoon garlic powder
 2 tablespoons olive oil  Salt and pepper to taste
 1 teaspoon dried thyme  Fresh herbs (optional, for
 1 teaspoon dried rosemary garnish)
Directions:
1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine the cubed potatoes, olive oil, dried thyme,
dried rosemary, dried oregano, and garlic powder. Toss well to coat the
potatoes evenly.
3. Season with salt and pepper according to your taste.
4. Spread the potatoes in a single layer on a baking sheet lined with
parchment paper or aluminum foil.
5. Roast in the preheated oven for 25-30 minutes, or until the potatoes are
golden brown and crispy on the outside, and tender on the inside. Flip
them halfway through cooking for even browning.
6. Once done, remove from the oven and garnish with fresh herbs if
desired.
7. Serve hot as a delicious side dish.
Nutritional Info (per serving):
 Calories: 210 kcal  Sodium: 150mg
 Protein: 3g  Potassium: 620mg
 Carbohydrates: 26g  Vitamin A: 0%
 Fiber: 3g  Vitamin C: 30%
 Fat: 11g  Calcium: 4%
 Saturated Fat: 2g  Iron: 8%
 Cholesterol: 0mg

Pickled Red Cabbage

68
 Preparation Time: 15 minutes
Cooking Time: 5 minutes
Servings: Makes about 4 cups of pickled cabbage
Ingredients:
 1 medium-sized red cabbage  1 teaspoon whole black
(about 1.5 lbs), thinly sliced peppercorns
 1 cup apple cider vinegar  1 teaspoon mustard seeds
 1 cup water  1 teaspoon coriander seeds
 1/2 cup granulated sugar  2 cloves garlic, smashed
 1 tablespoon salt  2 bay leaves
Directions:
1. Prepare the Cabbage: Wash the red cabbage thoroughly and remove any
outer leaves that are damaged. Cut the cabbage into quarters and remove
the core. Slice each quarter thinly using a sharp knife or a mandoline slicer.
2. Combine Ingredients: In a large non-reactive pot, combine the apple cider
vinegar, water, sugar, salt, black peppercorns, mustard seeds, coriander
seeds, smashed garlic cloves, and bay leaves. Bring the mixture to a boil
over medium-high heat, stirring occasionally until the sugar and salt
dissolve completely.
3. Add Cabbage: Add the sliced red cabbage to the pot. Stir well to ensure all
the cabbage is coated with the pickling liquid.
4. Simmer and Cook: Reduce the heat to low and simmer the cabbage in the
pickling liquid for about 5 minutes, or until the cabbage is slightly wilted
but still retains a crunch. Stir occasionally to ensure even pickling.
5. Cool and Store: Remove the pot from the heat and let the pickled cabbage
cool to room temperature in the pot. Once cooled, remove the bay leaves
and transfer the pickled cabbage along with the pickling liquid into clean,
sterilized jars or containers.
6. Chill and Serve: Seal the jars tightly and refrigerate the pickled cabbage
for at least 24 hours before serving to allow the flavors to meld. The
pickled red cabbage can be stored in the refrigerator for up to 2 weeks.
Nutritional Info (per serving, about 1/2 cup):
 Calories: 55 kcal  Sodium: 296 mg
 Carbohydrates: 12 g  Fiber: 2 g
 Fat: 0 g  Sugar: 8 g
 Protein: 1 g

69
 Desserts

Fresh Fruit Salad with Lime

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 cups strawberries, hulled  1 lime, zest and juice
and sliced  2 tablespoons honey or maple
 1 cup blueberries syrup (optional)
 1 cup grapes, halved  Fresh mint leaves for garnish
 1 cup pineapple chunks (optional)
 2 kiwi fruits, peeled and
sliced
Directions:
1. In a large mixing bowl, combine the strawberries, blueberries, grapes,
pineapple chunks, and kiwi slices.
2. Zest the lime directly into the bowl with the fruits.
3. Cut the lime in half and squeeze the juice over the fruit. If desired,
drizzle with honey or maple syrup for added sweetness.
4. Gently toss the fruit salad until everything is evenly coated with lime
juice and optional sweetener.
5. Cover the bowl and refrigerate for at least 15 minutes to allow the
flavors to meld.
6. Before serving, garnish with fresh mint leaves if using.
Nutritional Info (per serving):
 Calories: 120 kcal  Sugars: 22 g
 Carbohydrates: 31 g  Vitamin C: 90 mg
 Fiber: 4 g  Potassium: 290 mg

Baked Cinnamon Apples

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Servings: 4
Ingredients:

70
  4 large apples (such as  1/4 teaspoon ground nutmeg
Granny Smith or Honeycrisp)  1/4 cup chopped nuts
 2 tablespoons unsalted (optional, such as pecans or
butter, melted walnuts)
 3 tablespoons brown sugar  Vanilla ice cream or whipped
 1 teaspoon ground cinnamon cream (optional, for serving)
Directions:
1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. Prepare Apples: Wash and core the apples using an apple corer or a
paring knife, leaving the bottoms intact. Place them upright in a baking
dish.
3. Mix Cinnamon Sugar: In a small bowl, mix together the melted butter,
brown sugar, cinnamon, and nutmeg until well combined.
4. Fill Apples: Spoon the cinnamon sugar mixture evenly into the cavities of
the apples. If desired, sprinkle chopped nuts over the top.
5. Bake: Bake the apples in the preheated oven for about 25 minutes, or until
the apples are tender and the filling is bubbling.
6. Serve: Remove from the oven and let cool for a few minutes before serving.
Optionally, serve warm with a scoop of vanilla ice cream or a dollop of
whipped cream.
Nutritional Information (per serving):
 Calories: Approximately 200  Total Carbohydrate: 38g
 Total Fat: 7g  Dietary Fiber: 5g
 Saturated Fat: 3g  Sugars: 29g
 Cholesterol: 15mg  Protein: 1g
 Sodium: 3mg

Berry and Yogurt Parfait

Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients:
 1 cup plain Greek yogurt  2 tablespoons honey or maple
 1 cup mixed berries syrup (optional)
(strawberries, blueberries,  1/2 cup granola
raspberries)  Fresh mint leaves for garnish
(optional)
Directions:
1. Prepare the Berries:
71
 o Wash the berries thoroughly under cold water and pat them dry with
a paper towel.
o If using strawberries, hull and slice them into smaller pieces.
2. Assemble the Parfaits:
o In serving glasses or bowls, start with a layer of Greek yogurt at the
bottom.
o Add a layer of mixed berries on top of the yogurt.
o Optional: Drizzle some honey or maple syrup over the berries for
added sweetness.
o Sprinkle a layer of granola over the berries.
3. Repeat Layers:
o Repeat the layers (yogurt, berries, sweetener if desired, granola)
until the glasses or bowls are filled or you run out of ingredients.
4. Garnish:
o Garnish each parfait with a few fresh mint leaves for a pop of color
and freshness (optional).
5. Serve:
o Serve immediately and enjoy the refreshing and nutritious berry and
yogurt parfait!
Nutritional Info (per serving):
 Calories: Approximately 250  Carbohydrates: 40g
kcal  Fat: 5g
 Protein: 15g  Fiber: 5g

Frozen Banana Bites

Preparation Time: 15 minutes
Freezing Time: 2 hours
Servings: 4
Ingredients:
 2 large bananas  1/2 cup dark chocolate chips
 1/4 cup creamy peanut butter or melting chocolate
(or any nut/seed butter of  Optional toppings: shredded
choice) coconut, chopped nuts,
sprinkles
Directions:
1. Prepare the Bananas:
o Peel the bananas and cut them into thick slices, about 1 inch thick.
2. Assemble the Banana Bites:

72
 o Spread a small amount of peanut butter on top of half of the banana
slices.
o Top with the remaining banana slices to create sandwiches.
3. Freeze the Banana Bites:
o Place the banana sandwiches on a baking sheet lined with parchment
paper.
o Insert a toothpick into each sandwich to create banana pops.
o Freeze for at least 2 hours, or until firm.
4. Melt the Chocolate:
o In a microwave-safe bowl, melt the chocolate chips in 30-second
intervals, stirring in between, until smooth.
5. Coat the Banana Bites:
o Dip each frozen banana bite into the melted chocolate, using a spoon
to coat evenly.
o If desired, sprinkle toppings onto the chocolate before it hardens.
6. Final Freeze:
o Place the coated banana bites back on the parchment-lined baking
sheet.
o Freeze for an additional 15-20 minutes to set the chocolate.
7. Serve:
o Once the chocolate is set, remove the toothpicks.
o Serve immediately, or store in an airtight container in the freezer
until ready to eat.
Nutritional Info (per serving):
 Calories: 220  Fiber: 4g
 Protein: 4g  Sugar: 14g
 Fat: 12g  Sodium: 75mg
 Carbohydrates: 27g

Chia Seed Pudding with Almond Milk

Preparation Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients:
 1/4 cup chia seeds  Optional sweetener of your
 1 cup unsweetened almond choice (stevia, honey, maple
milk syrup), to taste
 1/2 teaspoon vanilla extract

73
  Fresh berries or fruit for topping (optional)
Directions:
1. In a mixing bowl or jar, combine chia seeds, almond milk, vanilla extract,
and sweetener (if using).
2. Stir well to combine all ingredients thoroughly.
3. Cover and refrigerate for at least 2 hours, or preferably overnight, until
the mixture thickens and resembles a pudding-like consistency.
4. Stir the mixture occasionally within the first hour to prevent clumping.
5. Once thickened, divide the pudding into serving dishes.
6. Top with fresh berries or fruit if desired.
7. Serve chilled and enjoy!
Nutritional Information (per serving):
 Calories: 90 kcal  Fat: 5g
 Carbohydrates: 8g  Sugar: 0g
 Fiber: 6g  Sodium: 80mg
 Protein: 3g

Poached Pears in Red Wine

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients:
 4 ripe but firm pears, peeled  2 cinnamon sticks
(leave stems intact if  4 whole cloves
possible)  1 teaspoon vanilla extract
 1 bottle (750 ml) red wine  Zest of 1 orange
(such as Merlot or Cabernet  Whipped cream or vanilla ice
Sauvignon) cream, for serving (optional)
 1 cup water  Fresh mint leaves, for garnish
 1 cup granulated sugar (optional)
Directions:
1. Prepare Pears: Peel the pears, leaving the stems intact if possible. You can
leave them whole or halve them lengthwise and scoop out the core with a
melon baller or spoon.
2. Poaching Liquid: In a large saucepan or pot, combine the red wine, water,
sugar, cinnamon sticks, cloves, vanilla extract, and orange zest. Stir well to
combine.

74
3. Poach Pears: Place the peeled pears into the poaching liquid. If the liquid
doesn't cover the pears completely, add more water or wine until they are
submerged. Bring the liquid to a simmer over medium heat.
4. Simmer: Reduce the heat to low and let the pears simmer gently for about
20-30 minutes, or until they are tender when pierced with a fork. The
cooking time will depend on the ripeness and size of your pears.
5. Cooling: Once the pears are tender, remove them from the poaching liquid
using a slotted spoon and transfer them to a serving dish. Discard the
cinnamon sticks, cloves, and orange zest.
6. Reduce Poaching Liquid: Increase the heat to medium-high and let the
poaching liquid boil until it reduces by about half, forming a syrupy
consistency.
7. Serve: Pour the reduced poaching liquid over the pears. Serve the poached
pears warm or chilled, with whipped cream or vanilla ice cream if desired.
Garnish with fresh mint leaves for an extra touch.
Nutritional Info:
Note: Nutritional information can vary based on exact ingredients used and
serving sizes.
 Calories: Approximately 250  Sodium: 5mg
per serving (1 pear with  Total Carbohydrates: 60g
syrup)  Dietary Fiber: 4g
 Total Fat: 0g  Sugars: 48g
 Cholesterol: 0mg  Protein: 1g

Mango Sorbet
Preparation Time: 10 minutes
Freezing Time: 4 hours
Servings: 4
Ingredients:
 3 ripe mangoes, peeled and  1 tablespoon freshly
diced squeezed lime or lemon juice
 1/2 cup granulated sugar  Optional: mint leaves or lime
(adjust to taste) wedges for garnish
 1/4 cup water
Directions:
1. In a small saucepan, combine the sugar and water. Heat over medium heat,
stirring occasionally, until the sugar completely dissolves. Remove from
heat and let it cool to room temperature.

75
2. In a blender or food processor, combine the diced mangoes, cooled sugar
syrup, and lime or lemon juice. Blend until smooth and creamy.
3. Pour the mango mixture into a shallow dish or baking pan, spreading it
evenly. Cover the dish with plastic wrap or foil.
4. Place the dish in the freezer and let it freeze for about 2 hours. After 2
hours, remove from the freezer and use a fork to scrape and stir the
mixture to break up any ice crystals. Return to the freezer.
5. Repeat this process every hour or so for another 2 hours, or until the
sorbet is fully frozen and has a smooth, creamy texture.
6. Once fully frozen, scoop the mango sorbet into serving bowls or glasses.
Garnish with mint leaves or lime wedges if desired.
Nutritional Information (per serving):
 Calories: 160 kcal  Total Carbohydrates: 41g
 Total Fat: 0g o Dietary Fiber: 2g
 Cholesterol: 0mg o Sugars: 38g
 Sodium: 0mg  Protein: 1g

Mixed Berry Compote

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
 2 cups mixed berries (such as  1 tablespoon lemon juice
strawberries, blueberries,  1 teaspoon cornstarch
raspberries, and (optional, for thickening)
blackberries)  1/4 cup water
 1/4 cup granulated sugar
(adjust to taste)
Directions:
1. Prepare the Berries:
o Rinse the berries under cold water and pat them dry with paper
towels. Remove stems from strawberries and hull if necessary.
2. Cook the Compote:
o In a medium saucepan, combine the mixed berries, granulated sugar,
lemon juice, and water over medium heat.
o Stir gently until the sugar dissolves and the berries start releasing
their juices, about 5-7 minutes.
3. Thicken (if desired):

76
 o If you prefer a thicker compote, mix the cornstarch with a tablespoon
of water to make a slurry. Stir it into the berry mixture and cook for
another 2-3 minutes until the sauce thickens slightly.
4. Finish and Serve:
o Remove the saucepan from heat. Let the compote cool for a few
minutes before serving.
o Serve warm over pancakes, waffles, yogurt, ice cream, or as a topping
for desserts like cheesecake.
Nutritional Information (per serving):
 Calories: 80 kcal  Total Carbohydrates: 20g
 Total Fat: 0.3g o Dietary Fiber: 3g
 Cholesterol: 0mg o Sugars: 16g
 Sodium: 1mg  Protein: 1g

Grilled Pineapple with Mint

Preparation Time: 10 minutes
Cooking Time: 6-8 minutes
Servings: 4
Ingredients:
 1 pineapple, peeled, cored,  Fresh mint leaves, chopped
and cut into rings or wedges (for garnish)
Directions:
1. Preheat the grill to medium-high heat.
2. Place the pineapple slices on the grill and cook for 3-4 minutes per side,
or until grill marks appear and the pineapple caramelizes slightly.
3. Remove from the grill and arrange on a serving platter.
4. Sprinkle freshly chopped mint leaves over the grilled pineapple.
5. Serve immediately.
Nutritional Info (per serving):
 Calories: 70  Fat: 0g
 Protein: 1g  Saturated Fat: 0g
 Carbohydrates: 18g  Cholesterol: 0mg
 Fiber: 2g  Sodium: 0mg
 Sugars: 13g

Note: Nutritional information is approximate and may vary based on specific
ingredients used.
Enjoy this refreshing and healthy dessert or snack!

77
 Lemon Zest Ricotta
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 cups ricotta cheese  Fresh mint leaves, for garnish
 Zest of 1 lemon (optional)
 1 tablespoon honey
(optional)
Directions:
1. In a mixing bowl, combine the ricotta cheese and lemon zest.
2. If desired, add honey to sweeten the ricotta mixture.
3. Mix well until the lemon zest is evenly distributed throughout the
ricotta.
4. Serve immediately as a spread or dip, or use it as a filling for desserts.
5. Garnish with fresh mint leaves if desired.
Nutritional Info (per serving):
 Calories: 180 kcal  Fiber: 0g
 Protein: 12g  Sugar: 3g
 Carbohydrates: 4g  Sodium: 80mg
 Fat: 12g

Tropical Fruit Salad

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 2 cups fresh pineapple  1/4 cup fresh mint leaves,
chunks chopped
 1 cup fresh mango chunks  1/4 cup shredded coconut
 1 cup fresh papaya chunks (optional)
 1 cup fresh strawberries,  Juice of 1 lime
halved  2 tablespoons honey or maple
 1 kiwi, peeled and sliced syrup (optional, for
sweetness)
Directions:
1. In a large bowl, combine pineapple, mango, papaya, strawberries, kiwi,
and mint leaves.

78
 2. Drizzle lime juice (and honey/maple syrup if using) over the fruit.
3. Gently toss everything together until well combined.
4. Sprinkle shredded coconut on top if desired.
5. Serve immediately or refrigerate until ready to serve.
Nutritional Info (per serving):
 Calories: 120 kcal  Protein: 1 g
 Carbohydrates: 30 g  Fat: 1 g
 Fiber: 5 g  Saturated Fat: 1 g
 Sugar: 22 g  Sodium: 5 mg

Baked Pears with Cinnamon

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients:
 4 ripe but firm pears  Fresh lemon juice (from 1
 1 tablespoon honey lemon)
(optional)  1/4 cup water
 1 teaspoon ground cinnamon  Fresh mint leaves (for
 1/4 teaspoon ground nutmeg garnish, optional)
 1/4 teaspoon ground ginger
Directions:
1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Pears: Wash the pears thoroughly. Cut them in half
lengthwise and core them using a spoon or melon baller, creating a hollow
in each half.
3. Arrange in Baking Dish: Place the pear halves, cut side up, in a baking
dish. Drizzle with fresh lemon juice to prevent browning.
4. Mix Spices: In a small bowl, mix together the cinnamon, nutmeg, and
ginger.
5. Season Pears: Sprinkle the spice mixture evenly over the pear halves. If
using honey, drizzle it lightly over the pears for added sweetness.
6. Add Water: Pour the water into the bottom of the baking dish around the
pears.
7. Bake: Place the baking dish in the preheated oven and bake for about 30
minutes, or until the pears are tender and easily pierced with a fork.
8. Serve: Remove from the oven and let cool slightly before serving.
Optionally, garnish with fresh mint leaves for a pop of color and added
freshness.
79
Nutritional Info (per serving):
 Calories: Approximately 100  Sugars: 17g
kcal  Fat: 0.5g
 Carbohydrates: 27g  Protein: 1g
 Fiber: 6g  Sodium: 1mg

Fresh Berry Sorbet

Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients:
 4 cups fresh mixed berries  1 tablespoon fresh lemon
(such as strawberries, juice
blueberries, raspberries)  1/4 cup water
 1/2 cup granulated sugar
Directions:
1. Prepare Berries: Rinse the berries thoroughly under cold water and
remove any stems or undesirable parts.
2. Blend Ingredients: In a blender or food processor, combine the berries,
granulated sugar, lemon juice, and water.
3. Blend Until Smooth: Blend until the mixture is smooth and the sugar
has dissolved completely.
4. Strain (Optional): For a smoother texture, strain the mixture through a
fine-mesh sieve to remove seeds.
5. Chill: Transfer the mixture to a shallow container and cover with plastic
wrap directly on the surface of the sorbet mixture to prevent ice crystals
from forming. Chill in the refrigerator for at least 2 hours or until very
cold.
6. Churn: Once chilled, pour the mixture into an ice cream maker and
churn according to the manufacturer's instructions, usually about 20-25
minutes, or until the sorbet reaches a thick, slushy consistency.
7. Serve: Serve immediately for a soft texture, or transfer to an airtight
container and freeze for 2-4 hours for a firmer sorbet.
Nutritional Info (per serving):
 Calories: 120  Sodium: 1mg
 Total Fat: 0g  Total Carbohydrates: 31g
 Saturated Fat: 0g  Dietary Fiber: 5g
 Cholesterol: 0mg  Sugars: 24g

80
  Protein: 1g

Grilled Peaches with Honey

Preparation Time: 10 minutes
Cooking Time: 6-8 minutes
Servings: 4
Ingredients:
 4 ripe peaches, halved and  Fresh mint leaves, for garnish
pitted (optional)
 2 tablespoons honey
Directions:
1. Preheat your grill to medium-high heat.
2. Cut the peaches in half and remove the pits.
3. Place the peach halves cut-side down on the grill grates.
4. Grill for about 3-4 minutes on each side, until grill marks appear and the
peaches are slightly softened.
5. Remove the grilled peaches from the grill and place them on a serving
platter or individual plates.
6. Drizzle honey over the grilled peaches.
7. Garnish with fresh mint leaves if desired.
8. Serve warm and enjoy!
Nutritional Information (per serving):
 Calories: 60 kcal  Sugars: 13g
 Protein: 1g  Fat: 0g
 Carbohydrates: 15g  Cholesterol: 0mg
 Fiber: 2g  Sodium: 0mg

Lemon Coconut Energy Bites

Preparation Time: 15 minutes Servings: Makes about 12 energy
Cooking Time: 0 minutes bites
Ingredients:
 1 cup Medjool dates, pitted  2 tablespoons fresh lemon
(about 10-12 dates) juice
 1 cup unsweetened shredded  1/2 teaspoon vanilla extract
coconut, plus extra for rolling  Pinch of salt
 Zest of 1 lemon
Directions:
81
 1. In a food processor, combine pitted dates, shredded coconut, lemon
zest, lemon juice, vanilla extract, and a pinch of salt.
2. Process the mixture until it forms a sticky dough-like consistency. If the
mixture is too dry, add a teaspoon of water and process again.
3. Once the mixture is well combined and sticky, scoop out about a
tablespoon of the mixture and roll it into a ball between your palms.
4. Roll the ball in additional shredded coconut to coat evenly.
5. Repeat with the remaining mixture to form more energy bites.
6. Place the energy bites on a plate or tray and refrigerate for at least 30
minutes to firm up.
7. Once firm, store the Lemon Coconut Energy Bites in an airtight
container in the refrigerator for up to one week.
Nutritional Info (per energy bite):
 Calories: 90  Total Carbohydrates: 14g
 Total Fat: 4g  Dietary Fiber: 2g
 Saturated Fat: 3g  Sugars: 11g
 Sodium: 10mg  Protein: 1g

82