Quinoa and Blueberries

1 cup milk
1 cup water
1 cup quinoa
1 1/2 cups frozen blueberries
1 tsp. organic sugar cane
1 tbsp. maple syrup
2 tbsp. slivered almonds

1. In a pot on medium high, combine milk, water and quinoa. Cook for about 15 minutes. Add sugar and maple syrup and cook for another 2 minutes.
2. Top with slivered almonds.

Asian Vegetable Stir-Fry

1 tbsp olive oil
1 portabella mushroom, diced
2 carrots, grated and sliced thinly
3 stalks celery, sliced thinly
1/3 cup red onion, sliced
1 bell pepper, diced
About 30 snow peas, with the ends trimmed
1 cup edamame beans
¾ cup green beans (I used frozen)
3 cloves garlic, minced
About 10 oz. soba noodles (if you can’t find these, a whole grain spaghetti will also work)

Sauce:
1/4 cup light soy sauce
4 tbsp. Hoisin sauce
2/3 cup vegetable stock
1 ½ tbsp. corn starch

1. Cook soba noodles according to package directions.
2. Heat oil in a wok. Add vegetables, beans and garlic. Saute until all vegetables are soft, a few minutes.
3. While vegetables are cooking, make sauce by combining all ingredients in a bowl, and stir until the corn starch has dissolved.
4. Add sauce and cooked noodles to vegetables. Let it continue to cook until sauce thickens.

Oatmeal and Carrot Muffins

This is modified from the "Everyday Health" website

1 cup skim milk
1 cup oats
2 carrots, grated
1/2 cup sugar
1/4 cup butter
1/4 cup egg whites
1 cup spelt flour
1 tbsp baking powder
1/2 tsp salt
1/2 tsp baking soda
1 tsp cinammon
1/2 cup raisins

1. Preheat oven to 400 degrees.
2. In a bowl, combine milk and oats. Set aside.
3. Cream together 1/4 cup of sugar, butter and eggs. Add to oatmeal and milk mixture. Add carrots.
4. In another bowl, combine flour, remaining sugar, baking powder, salt and baking soda. Add to sugar and butter mixture. Add raisins.
5. Bake in a muffin tin that has been sprayed with non-stick spray, or lined with muffin tins for 20 minutes, or until a toothpick comes out clean.

Tortilla Soup

Soup:
1 onion, finely chopped
1 28 ounce can of diced tomatoes
1 19 ounce can of black beans, rinsed and drained
2 cups vegetable stock
1.5 tbsp soy sauce
A splash of hot sauce (depending on how spicy you like it)
3 cloves garlic, minced
2 tsp chili powder
2 tsp cumin

Toppings:
Cilantro
Yellow corn tortilla chips
Avocado

Combine all soup ingredients in a slow cooker, and cook on low for about 6 hours.

Top with diced avocado, chopped cilantro, and yellow corn tortilla chips.

Frittata

1 cup whole grain pasta (I like to use penne or linguine, but any will do)
3 Roma tomatoes, diced
2 tbsp fresh basil, chopped
1/4 tsp salt and pepper
3/4 cup egg whites
1 whole egg
1 cup sharp cheddar cheese

1. Cook pasta according to package directions
2. In a bowl, combine all other ingredients, except cheese. Add cooked pasta once that is finished.
3. Spray with medium sized frying pan with non-stick spray, or drizzle with olive oil.
4. Pour all ingredients into the pan, on medium heat. Top with a lid, so that the top of the egg also cooks.
5. Cook until egg is mostly cooked, and only minimally jiggles. Then, slide the frittata onto a plate, and then flip it back into the pan, on the other side that hasn't been cooked yet. This can be a little tricky, but it does work. Just be patient.
6. Add cheese to the top. Replace lid. Cook until cheese is melted.
7. Remove from heat. Let cool for a few minutes before serving. If you serve it too fast, it will fall apart.

You can use any veggies or ingredients that you want to. Brocolli and cheese is also good.

Thai Pizza

This is adapted from Eat, Shrink and Be Merry, but I have changed the sauce, added more vegetables, and taken out the chicken (which can be easily added in if you wanted).

Peanut Sauce
1/4 cup all natural peanut butter
2 tsp soy sauce
2 tsp sesame oil
1/4 cup water
pinch red chilies
1 tsp honey
1 tsp red wine vinegar
pinch of salt
2 cloves garlic

Combine in a pot, bring to a simmer until all ingredients combine. Set aside.

Pizza
4 personal sized whole grain pizza shells
2 carrots, juliened or grated
1 bell pepper, sliced
5 green onions, sliced
1.5 cups bean sprouts
1 cup cheese of your choice, I like to use cheddar
2 tbsp chopped, fresh cilantro


1. Spread an even amount of peanut sauce on each pizza.
2. Top with the vegetables and cheese.
3. Cook at 425 for about 10 minutes, or until cheese is golden brown. Broil for a couple minutes for an extra crispy pizza.
4. Top with cilantro.

White Bean and Tomato Soup

This is super easy, and great for a quick meal.

3 cups vegetable stock
1 28oz can of diced tomatoes
1 can white beans, rinsed and drained
1/2 cup red lentils
1/4 cup fresh basil
Salt and Pepper to taste
2 cloves garlic, roughly chopped

Combine all ingredients in a large pot, and let simmer for about 20 minutes. Puree until smooth. Top with a drizzle of olive oil, fresh asiago cheese, and more fresh basil.

If you want to make this in the slow cooker, add all ingredients but basil to the slowcooker, and cook on high for 4 hours or low for 8 hours. Puree once cooked. Top with fresh basil. Don't add the basil while it is cooking, as it won't taste as good if it sits in the pot for the whole day.

Bean Salad

Super easy, and a great side dish!
Either chickpeas or white beans can be used in the recipe.

1 can chickpeas or white beans
1/4 cup roasted red pepper, chopped
1/4 cup sun-ripened tomatoes, chopped
10 kalamata olives, pitted and chopped
1 tsp fresh basil, finely chopped
4 tbsp red onion, finely chopped
2 garlic cloves, finely chopped
1 tbsp olive oil
Salt to taste

Combine all ingredients into a bowl, mix well.

Black Bean Patties

Adapted from Tosca Reno's Eat Clean recipes.
These can be used as a meatless burger, or on their own.

1 can black beans
1 small onion, chopped
2 cloves garlic
1 carrot, chopped
1/2 cup oats
1/4 cup almond butter (all natural peanut butter will also work)
3 tbsp raw pumpkin seeds
1 1/2 tbsp Worcestershire sauce
1/4 cup raw sunflower seeds
2 tbsp olive oil
2 egg whites
pinch red pepper flakes
1/2 tsp paprika
1/2 tsp curry powder
1/2 tsp salt (or to taste)


Preheat oven to 425.

Blend all ingredients in a blender until smooth. Scoop into patties on a cookie sheet lined with parchement paper.

Cook for about 25 minutes, or until golden brown.