Breakfast
Muesli

Servings

Servings Per Recipe: 16

Ingredients

• 4 ½ cups rolled oats
• ½ cup toasted wheat germ
• ½ cup wheat bran
• ½ cup oat bran
• 1 cup raisins
• ½ cup chopped walnuts
• ¼ cup packed brown sugar or use Splenda brown sugar blend (equal parts sugar and Splenda)
• ¼ cup raw sunflower seeds

Directions

• In a large mixing bowl combine oats, wheat germ, wheat bran, oat bran, dried fruit, nuts, sugar, and seeds. Mix well. Store muesli in an airtight container. Keeps for 2 months at room temperature. Serve with skim or soy milk cold or microwave and enjoy it warm. Don’t forget to add a fruit serving such as a small banana or a medium apple.

Nutritional Information

Amount Per Serving: Calories: 165, Total Fat: 3.3g, Cholesterol: 0mg, Sodium: 4mg, Total Carbs: 31.1g, Dietary Fiber: 4.7g, Protein: 6.3g

Lunch
Chickpea Salad Sandwich

Servings

Servings Per Recipe: 4

Ingredients

• 1 (19 oz) can garbanzo beans (chickpeas), drained and mashed
• 2 tablespoons mayonnaise
• 2 teaspoons spicy brown mustard
• 1 tablespoon sweet pickle relish
• 2 green onions, chopped

Directions

• In a medium bowl, combine garbanzo beans, mayonnaise, mustard, relish, and chopped green onions. Mix well. Serve on light or reduced calorie whole wheat bread or in small whole wheat pita with a side of sliced vegetables such as carrots or bell peppers.

Nutritional Information

Amount Per Serving: Calories: 220, Total Fat: 7.2g, Cholesterol: 3mg, Sodium: 507mg, Total Carbs: 32.7g, Dietary Fiber: 6.2g, Protein: 7g

Snack
Baked Kale Chips

Servings

Servings Per Recipe: 6

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

Directions

1. Preheat oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite sized pieces.  Wash and thoroughly dry kale. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but be careful not to burn, approximately 10 to 15 minutes.
4. Serve alone or with a dip such as salsa or hummus.

Nutritional Information

Amount Per Serving: Calories: 58, Total Fat: 2.8g, Cholesterol: 0mg, Sodium: 185mg, Total Carbs: 7.6g, Dietary Fiber: 1.5g, Protein: 2.5g

Dinner
Healthy Garden Salad

Servings

Servings Per Recipe: 8

Ingredients

• 5 tablespoons red wine vinegar
• 3 tablespoons grapeseed or olive oil
• 1/3 cup chopped fresh cilantro
• 2 limes, juiced
• 1 teaspoon white sugar or Splenda blend
• ¾ teaspoon salt
• 2 cloves garlic, minced
• 1 (1 pound) package frozen shelled edamame (green soybeans)
• 3 cups frozen corn kernels
• 1 pint cherry tomatoes, quartered
• 4 green onions, thinly sliced
• 1 (15 oz) can lack beans, rinsed and drained well

Directions

1. In a large serving bowl whisk together the red wine vinegar, grapeseed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.
2. Bring a large pot of water to a boil.  Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue to cook for 1 more minute. Drain very well and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions and black beans. Cover and refrigerate for at least 2 hours before serving.

Nutritional Information

Amount Per Serving: Calories: 252, Total Fat: 9.8g, Cholesterol: 0mg, Sodium: 436mg, Total Carbs: 33.3g, Dietary Fiber: 8.6g, Protein: 13g

Easy Garlic and Rosemary Chicken

Servings

Servings Per Recipe: 4

Ingredients

• 4 skinless, boneless chicken breasts
• 4 cloves garlic, chopped
• ¼ cup dried rosemary
• 2 tablespoons lemon juice

Directions

1. Preheat oven to 375 degrees F.
2. Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice, and pepper to taste.  Place in a 9 x 12 inch baking dish and bake in the preheated over for 25 minutes or until done and juices run clear (baking time will depend on the thickness of your chicken breasts.)

Nutritional Information

Amount Per Serving: Calories: 147, Total Fat: 2g, Cholesterol: 68mg, Sodium: 79mg, Total Carbs: 3.7g, Dietary Fiber: 1.5g, Protein: 27.6g

Roasted Garlic Lemon Broccoli

Servings

Servings Per Recipe: 6

Ingredients

• 2 heads broccoli, separated into florets
• 2 teaspoons extra-virgin olive oil
• ½ teaspoon ground black pepper
• 1 clove garlic, minced
• ½ teaspoon lemon juice

Directions

1. Preheat oven to 400 degrees F.
2. In a large bowl, toss broccoli florets with the extra virgin olive oil, pepper and garlic.  Spread the broccoli out in an even layer on a baking sheet.
3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes.  Remove and transfer to a serving platter.  Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

Nutritional Information

Amount Per Serving: Calories: 28, Total Fat: 1.7g, Cholesterol: 0mg, Sodium: 13.8mg, Total Carbs: 3g, Dietary Fiber: 1.6g, Protein: 1.6g

Quinoa Pilaf

Servings

Servings Per Recipe: 3

Ingredients

• 1 tablespoon olive oil
• ½ onion, chopped
• 1 stalk celery, chopped
• 2 carrots, diced
• ½ cup quinoa
• 1 cup hot water
• 1 bay leaf
• 1 tablespoon lemon zest
• 1 tablespoon lemon juice
• ½ cup frozen green peas, thawed Ground black pepper to taste

Directions

1. Pour oil into a medium saucepan and place over medium heat.  Add onion, celery, and carrots; cook and stir for 10 minutes, or until vegetables are tender.
2. Using a strainer, rinse quinoa under cold water.  Drain well.  Stir into the vegetables.  Cook and stir for one minute.  Add water, bay leaf and lemon rind and juice; bring to a boil.  Cover and reduce heat to medium low.  Simmer for 15 to 20 minutes, or until liquid is absorbed and quinoa is tender.
3. Discard bay leaf.  Stir in peas and season to taste.  Serve.

Nutritional Information

Amount Per Serving: Calories: 197, Total Fat: 6.4g, Cholesterol: 0mg, Sodium: 66mg, Total Carbs: 30.7g, Dietary Fiber: 5.1g, Protein: 5.9g