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Healthy Recipes!!


Breakfast Bento Box

Protein Punch: 22 grams You'll Need: 1 hard-boiled egg, 1/2 cup cottage cheese, 1/2 ounce almonds, berries, cucumbers

If you don't like to eat first thing in the morning, a bento box is a great option. It allows you to graze through the early hours and offers up a solid dose of energy. Simply pack up a hard-boiled egg, half a cup of cottage cheese (with some cucumbers for dipping), half an ounce of almonds, and a side of berries to hit the nutritional mark.

"Cottage cheese is an underappreciated food," says Amidor. "One-half cup of low-fat cottage cheese contains 90 calories, 1 gram of fat, and 16 grams of protein—that's as much protein as you'll find in two ounces of cooked chicken! All that protein means a small serving will keep you feeling full because protein takes longer to digest."



LUNCH

Easy Vegan Sweet Potato Chili

  • 1 can Hunt's Diced Tomatoes (14.5 oz) drained

  • 1 can Bush's Chili Beans (I used Pinto Beans) do not drain

  • 1 cup Vegetable Broth

  • 1 Onion chopped

  • 1 Carrot chopped

  • 2 stalks Celery chopped

  • 1 large Sweet Potato peeled and diced

  • 1/2 cup Corn

  • 1 Red Pepper chopped

  • 1 tablespoon Chili Powder

  • 2 teaspoons Cumin

  • 1/4 teaspoon Cinnamon

  • 1/2 teaspoon Smoked Paprika

  • 2 teaspoon Olive Oil

  • Salt + Pepper to taste

Garnish Ideas

  • Slices of fresh Jalapeno

  • Crushed Tortilla Chips

Instructions

  1. Add olive oil to the pressure cooker and press the sauté button

  2. Cook the onions, peppers, carrots, and celery until softened (about 5 minutes)

  3. Add the spices, salt and pepper, and cook for 30 seconds

  4. Add the sweet potato, beans, and stock. When the liquid starts boiling add the drained tomatoes on top

  5. Place the lid on the pressure cooker and cook on MANUAL HIGH for 3 minutes

  6. When the machine beeps, let out the steam. (QUICK RELEASE)

  7. Open the lid, add the corn and check for seasoning

  8. Top with jalapeno slices, and crushed tortilla chips

  9. Enjoy!



DINNER

Baked Lemon Garlic Cod

  • 4 (6-ounce) pieces boneless, skinless cod fillets

  • Sea salt, to taste

  • Freshly ground black pepper, to taste

  • 1 1/2 teaspoons unsalted butter

  • 1 tablespoon olive oil

  • 2 cloves garlic, crushed

  • 2 tablespoons freshly squeezed lemon juice

  • 2 tablespoons coarsely chopped flat-leaf parsley

  1. Gather the ingredients.

  2. Preheat the oven to 400 F. Very lightly coat the bottom of a baking dish large enough to hold the fish in one layer with cooking spray.

  3. Pat the cod pieces with a paper towel and place them in the baking dish.

  4. Season the fish with a little sea salt and freshly ground black pepper.

  5. Place the butter and olive oil in a small nonstick skillet. Heat on medium-low. Add the garlic and sauté for 1 minute. Add the lemon juice and parsley, then remove from the heat.

  6. Drizzle the lemon-garlic mixture over the top of the fish.

  7. Bake uncovered for 12 to 14 minutes or until the fish flakes easily with a fork. If desired, serve the accumulated pan juices on the side.


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