Servings: 4
Here’s what you need…
For the salad:
- 1 green apple, chopped
- 2 green onions, tops only, chopped
- ¼ cup fresh parsley, chopped
- 2 cans albacore tuna, in drained
- 1 Tablespoon dijon mustard
- ¼ cup coconut oil, melted
- ¼ cup red grapes, halved
- sea salt and pepper to taste
Instructions:
- Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves. Enjoy!
Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 19g fiber, and 14g protein.
Servings: 8
Here’s what you need…
- 1 Tablespoon coconut oil
- 1 yellow onion, chopped
- 1 teaspoon garlic, minced
- 1 Tablespoon coconut palm sugar
- ½ teaspoon ground allspice
- ¼ teaspoon crushed red pepper flakes
- 2 (15oz) cans pureed pumpkin
- 2 cups low sodium vegetable broth
- 1 teaspoon sea salt
- 1 (14oz) can coconut milk
- black pepper
- **To garnish: pepitas and sour cream
Instructions:
- Place the coconut oil in the bottom of a large soup pot over medium high heat. Add the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté until tender, about 10 minutes.
- Add the pumpkin, broth and salt. Bring to a boil. Reduce the heat, cover and simmer for 30 minutes. Use an immersion blender to blend the soup until smooth. Return the soup to a simmer and add in the coconut milk. Season to taste with salt and black pepper. Garnish with pepitas and sour cream. Enjoy!
Nutritional Analysis: One serving equals: 175 calories, 13g fat, 13g carbohydrate, 5g fiber, and 3g protein.
Servings: 4
Here’s what you need…
- 1 cup cooked red quinoa
- 2 cups green beans, steamed and cut into 1 inch pieces
- 1 ripe plum, thinly sliced
- 2 hard-boiled eggs, sliced
- 2 teaspoons sesame oil
- 2 Tablespoons fresh lime juice
- ½ teaspoon sea salt
- ground black pepper
Instructions:
- Combine the quinoa, beans, plum and egg in a large bowl.
- Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!
Nutritional Analysis: One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein.
Servings: 12
Here’s what you need…
- 1 (14oz) extra firm tofu, pressed and sliced
- ¼ cup BBQ sauce
- 2 cups red quinoa, cooked
- 1 (15oz) can black beans, drained and rinsed
- 1 small red bell pepper, seeded and diced
- ½ cup canned corn
- ¼ cup goat cheese, crumbled
- 2 Tablespoons fresh cilantro, chopped
- 1 teaspoon olive oil
- 1 teaspoon fresh lime juice
- sea salt and black pepper to taste
Instructions:
- Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
- In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!
Nutritional Analysis: One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein.
Servings: 6
Here’s what you need…
- 2 small apples, cored and chopped
- 1 Tablespoon orange juice
- 3 cups roasted chicken, chopped
- ¼ cup toasted walnuts, chopped
- ¼ cup black raisins
- 1 (4oz) can mild diced green chiles
- ½ cup non-fat plain Greek yogurt
- ¼ cup light, balsamic dressing
- sea salt and black pepper to taste
- 1 head butter lettuce
- red grapes – optional for serving
Instructions:
- In a large bowl combine the chopped apples and orange juice. Mix to combine.
- Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!
Nutritional Analysis: One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein.