1) Kale Salad w/Orange Cranberries and Raw Sunflower Seeds
Assemble one up of kale with trader joe's orange flavored cranberries and toss sunflower seeds. use no more than 1/4 cup of seeds. Add a small amount of balsamic dressing. To make this more tasty, I add albacore tuna with chopped organic carrots, small pickles, and thyme. You can add a moderate amount of low fat dressing or non fat dressing.
2) Roasted Squash with Rice
At home I've baked a squash at 450 degrees for about 45 minutes, then a little butter. Cook your rice and eat this with a protein (baked chicken or salmon).
3) Veggie Burgers
At home I've prepared veggie burgers in two ways: added cooked couscous as a base with carrots, onions, breadcrumbs or other veggies. Cook in a pan with olive oil. Season with garlic powder, cilantro and other seasonings (make sure they are salt free) especially if you are working on lowering your blood pressure. These can be frozen then cooked later. Goes great with small salads or inside of wraps.
4) Caramalized Onions & Cheese Pizza
At home I've prepared this by purchasing prepared whole wheat dough (at Trader Joe's costs about 99 cents). Put in a pan, spray pan with Pam's olive Oil, then lay the dough in. In pan, saute onions by olive oil and a pinch of sugar. Cook until browned. Add any other veggies. Spinach goes well with this. In pan, spread low fat ricotta and then add the carmalized onions, spinach, and other veggies. Add any seasonings and vegan or low fat cheese options. Mozzarella goes well with this. Cook for 40 minutes. Cut and serve.
5) Quinoa w/Kale
In a crockpot (you can do this in a pot as well), take a cup of quinoa and cook it. Put some water, fresh garlic and kale or spinach. Cook for 45 minutes to one hour. Add any seasonings of your choice. I added some cilantro and thyme. When you finish it will be nice and fluffy. You can add this to a whole wheat tortilla wrap. Adding avocado and fresh tomato is so good. Don't forget the black beans. This works well for lunch or dinner.
6) Quinoa (breakfast)
Microwave quinoa with some milk or water. Add raisins and cook for 1-2 minutes. Add walnuts. there you have a healthy and fulfilling breakfast.
I will update this with other options and of course some pics.
7) Roasted Tomatoes with Orzo
Cut tomatoes and cover with olive oil and seasonings. Bake at 420 degrees for 30 minutes, watch carefully. You can add a little sugar so they can carmalize. Cook orzo until finished. Set aside. When tomatoes are done they will be nice and carmalized. Add tomatoes to orzo with sautee onions, cilantro or other seasonings.
Enjoy!
Pam
