Mango Kale Salad

Ingredients

1 bunch kale, stalks removed and leaves     

     thinly sliced

1 lemon, juiced

1/8 cup extra virgin olive oil

2 teaspoons honey

freshly ground black pepper, to taste

1 mango, diced

2 tablespoons toasted pumpkin seeds 

   (optional)

Directions

1. Combine kale, juice of half a lemon, a drizzle of olive oil and a sprinkle of salt in a medium bowl. Using your fingers, massage the kale until it is soft and silky, about 2-3 minutes. Set aside.
2. Mix together juice of other lemon half and honey together. Whisk in 1/8 cup olive oil. Drizzle on top of kale. Add mango and pumpkin seeds. Toss and serve.

White Bean Soup

An excellent source of protein, this white bean soup will warm you up and keep you full.

Ingredients

(Eating Well Inc, 2012)

1 pound dried white beans, soaked overnight 
2 tablespoons extra-virgin olive oil
2 large onions, finely chopped 
2 stalks celery, finely chopped 
2 large carrots, finely chopped 
1 quart water
2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste 
2 teaspoons dried oregano
1 teaspoon salt
1/8 teaspoon cayenne pepper
Freshly ground pepper to taste

Cooking Instructions

Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.

Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer vegetables are tender, about 20 minutes. Taste and adjust seasonings.

Nutritional Analysis

Per serving

Calories Per Serving

258

Total Fat

5 g

Saturated Fat

1 g

Monounsaturated Fat

3 g

Sodium

326 mg

Carbohydrates

43 g

Fiber

16 g

Protein

13 g

Potassium

895 mg

Swimming Mangos

This shrimp, mango and basil medley 

is perfect for any health conscious seafood lover.

(Eating Well Inc., 2012)

Ingredients

1 pound raw shrimp (21-25 per pound), peeled and deveined, tails left on 
1/4 teaspoon salt
1/4-1/2 teaspoon cayenne pepper
1/4 teaspoon ground turmeric
1 tablespoon extra-virgin olive oil
1 large ripe, firm mango, peeled and cut into 1/2-inch cubes (see Cook Tips) 
1 bunch scallions, green tops only, thinly sliced 

1/4 cup firmly packed fresh basil leaves, finely chopped

Cooking Instructions

Toss shrimp with salt, cayenne to taste and turmeric in a medium bowl. Cover; refrigerate for about 30 minutes.

Heat oil in a large nonstick skillet over medium-high heat; place the shrimp in a single layer and cook until the undersides turn salmon-pink, about 1 minute. Flip them over and cook for 1 minute more.

Add mango, scallion greens and basil and cook, stirring, until the shrimp is just cooked and starts to barely curl, 1 to 2 minutes.

Nutritional Analysis

Per serving

Calories Per Serving

182

Total Fat

5 g

Saturated Fat

1 g

Monounsaturated Fat

3 g

     Cholesterol

168 mg

Sodium

352 mg  

Carbohydrates

16 g

Fiber

3 g  

Protein

20 g

Potassium

474 mg

Easy Herb-Coated Cod

This recipe could not be easier. Three ingredients and a 10 minute baking time. Not to mention, delicious and nutritious. Enjoy! 

Ingredients

3/4 cup herb-flavored (low sodium) stuffing
4 cod fillets, each 4 ounces
1/4 cup honey

Directions

Preheat the oven to 375 F. Lightly coat a          9-by-13 inch baking pan with cooking spray.

Place stuffing in a sealed bag. Crush until it   has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Serving size: 1 fillet
Calories	169	Sodium	162 mg
Total fat	1 g	Total carbohydrate	18 g
Saturated fat	< 1 g	Dietary fiber	1 g
Monounsaturated fat	< 1 g	Protein	21 g
Cholesterol	49 mg

Bonus: This can also be easily put on the grill: Wrap each filet in foil and grill them for approximately five minutes on each side. 

Amazing Brownies (with my secret healthy ingredients)

Amazing Brownies
I'll admit it: I'm setting out to completely change your perception of brownies being a taboo-treat. I tried this recipe this week and it had my family and friends begging for more. The best part; it's actually very healthy.

• 3 cups whole-wheat pastry flour
• 3 tablespoons unsweetened cocoa powder
• 1/2 teaspoon salt
• 1/2 cup sugar
• 2 1/4 teaspoons baking soda
• 1 tablespoon vanilla
• 2 tablespoons vinegar
• 2 loosely-packed cups frozen cauliflower, thawed completely but not cooked. (This can be substituted  for 1 cup canned pumpkin)
• 1/2 cup canola oil or coconut oil 
• 2 cups Almond milk

• Directions

  Preheat oven to 350F, and grease an 8×8 square baking dish. Combine all dry ingredients in a bowl, and mix very well. Combine all liquid ingredients and the cauliflower in a food processor and blend until super-smooth, so there are NO lumps whatsoever. Pour wet into dry, and mix until just combined. Pour into your prepared pan and bake 30 minutes. 
  
  

  Serving size: 1 piece
  Calories	158	Sodium	201 mg
  Total fat	2.5 g	Total carbohydrate	23 g
  Saturated fat	trace	Dietary fiber	2 g
  Trans fat	trace	Sugars	5 g
  Monounsaturated fat	3 g	Protein	3.5 g
  Cholesterol	0

Heart Healthy Peach Crumble

     It's so sweet, it's true! 

8 ripe peaches, peeled, pitted and sliced
Juice from 1 lemon
1/3 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup whole-wheat
1/4 cup packed dark brown sugar
2 tablespoons trans-free margarine, cut into thin slices
1/4 cup quick cooking oats

Directions

Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.

Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.

In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.

Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

Serving size: 1 slice
Calories	140	Sodium	40 mg
Total fat	3 g	Total carbohydrate	26 g
Saturated fat	trace	Dietary fiber	3 g
Monounsaturated fat	1 g	Protein	2 g
Cholesterol	0 mg

Apple Stuffed Acorn Squash

Ingredients

1 Granny Smith apple, peeled, cored and sliced
2 tablespoons brown sugar
1 small acorn squash, about 6 inches in diameter
2 teaspoons trans-free margarine

Directions

In a small bowl, mix together the apple and brown sugar. Set aside.

Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.

Return the squash to the microwave and cook until the apples are softened, about 2 minutes.

Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and a pinch of cinnamon. Serve immediately.

Per Serving

Calories	270	Sodium	140 mg
Total fat	6 g	Total carbohydrate	52 g
Saturated fat	trace	Dietary fiber	5 g
Monounsaturated fat	2 g	Protein	2 g
Cholesterol	0 mg

**Bonus: Acorn squash is a good source of vitamins A and C, potassium, and fiber. 

Stuffed Sweet Peppers

Ingredients

• 4 red or green bell peppers
• 1 tablespoon olive oil
• 1/2 onion, chopped (about 1/4 cup)
• 1 green bell pepper, chopped
• 2 1/2 cups fresh corn kernels, cut from about 4 large ears of corn
• 1/8 teaspoon chili powder
• 2 tablespoons chopped fresh cilantro or parsley
• 3 egg whites
• 1/2 cup fat-free, soy, or almond milk
• 1/2 cup water

Directions

Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray. Cut the tops off the bell peppers and remove the seeds. Place in the prepared baking dish and set aside. In a medium skillet, heat the olive oil over medium heat. Add the onion, chopped green pepper and corn. Saute until the vegetables are tender, about 5 minutes. Stir in the chili powder and cilantro or parsley. Reduce heat to low. In a small bowl, whisk together the egg whites and milk. Add to the corn mixture and stir. Increase heat and continue stirring until egg whites begin to set, about 5 minutes. The mixture should be moist, not dry. Spoon 1/4 of the corn mixture into each pepper. Add the water to the bottom of the baking dish. Cover the peppers loosely with aluminum foil. Bake until the peppers are tender, about 15 minutes. Transfer to individual plates and serve.

Serving size: 1 stuffed pepper
Calories	225	Sodium	68 mg
Total fat	5 g	Total carbohydrate	36 g
Saturated fat	0.5 g	Dietary fiber	6 g
Monounsaturated fat	3 g	Protein	9 g
Cholesterol	1 mg