Carrot-Grape Juice Blend

Yield:

1 Serving

Ingredients:

2 carrots,sliced

1/2 apple, sliced

1 c grapes

1 small orange, peeled

1. Place all ingredients in a juicer alternating between each one.Pour juice in glass, stir and enjoy.

Per Serving:

247 calories, 2g fat, 61g carbohydrates,3g protein, 9g fiber, 0mg cholesterol, 53.5mg sodium.

Cucumber Strawberry Cooler

Yield:

1 Serving

Ingredients:

1/2 cucumber, sliced

1 apple, cored, sliced

1 c grapes

6 strawberries, halved

1. Place all ingredients in a juicer, alternating between each one.Pour juice into glass and enjoy.

Per Serving:

236 calories, 2g fat, 59g carbohydrates, 3g protein, 8g fiber,1.5mg cholesterol, 5.5mg sodium.

Coconut-Cacao Shake

Yield:1 Serving

Ingredients:

1(10.5oz) canned coconut water

1 tsp. vanilla extract

1 Tbsp. cacao

1. Place all ingredients in a blender and blend until smooth.

Per Serving:212 calories, 8g fat, 28.5 g carbohydrates, 2g protein, 2g fiber, 0mg cholesterol, 5mg sodium.

Apple-Aloe Juice Blend

Yield:1 Serving

Ingredients:

1 cucumber, cut into slices

3 apples, sliced

1" aloe vera leaf, skin removed

1. Process all ingredients in a juicer.Pour in a glass and enjoy.

Per Serving:244 calories, 0g fat, 61g carbohydrates, 1g protein, 10g fiber, 0mg cholesterol, 32mg sodium.

Orange-Goji Berry Smoothie

Yield:

1 Serving

Ingredients:

1 c orange juice

1/2 c fresh blueberries

1 Tbsp. goji berries,

1" fresh aloe vera leaf, outer skin removed

1. Place all ingredients in a blender and blend until evenly combined.Pour in a glass and enjoy.

Per Serving:209 calories, 1.5g fat, 46g carbohydrates, 4g protein, 3g fiber, 0mg cholesterol, 28mg sodium.

Beet-Carrot Juice Blend

Yield:1 Serving Ingredients:1/2 large beet, sliced 1/2 sweet potato, sliced 4 carrots, sliced 1 garlic clove 1.Put all ingredients in a blender alternating between each one.Pour into a glass, stir and enjoy. Per Serving:294 calories, 0.88g fat, 70g carbohydrates, 7g protein, 17g fiber, 0mg cholesterol, 325mg sodium.

Apple-Lime Juice Blend

Yield:1 Servings Ingredients: 1 large apple, sliced 1 celery stalk 1 lime, peeled and halved 1.Put all the ingredients in a juicer.Pour in a glass, stir and enjoy. Per Serving:108 calories, 0.69g fat, 30g carbohydrates, 1g protein, 6g fiber, 0mg cholesterol, 54mg sodium.

Carrot, Apple & Sweet Potato Juice Blend

Yield:1 Serving Ingredients: 2 carrots, ends trimmed 1 apple, cut into eighths, seeds removed 1 celery stalk 1/2 small sweet potato, halved 4 sprigs parsley 2oz. wheat grass 1. Process all ingredients in a juicer.Pour in a glass.Stir and enjoy. Per Serving:150 calories, 0.71 g fat, 35g carbohydrates, 3g protein, 8g fiber, 0mg cholesterol, 186mg sodium.

5 Vegetable-Wheatgrass Juice Blend

Yield:1 Serving Ingredients: 1/2 c spinach 3 asparagus spears 2 carrots 1 celery stalk 1 plum tomato, halved 1/2 apple, halved 2 oz. wheat grass juice 1.Put all ingredients in a juicer.Pour in a glass, stir and enjoy. Per Serving:146 calories, 0.93g fat, 33g carbohydrates, 5g protein, 9g fiber, 0mg cholesterol, 142mg sodium.

Baked Tilapia with Brown Butter

Yield:4 Servings Ingredients: 1 1/2 lbs. tilapia fillets salt and pepper 1 Tbsp. lemon juice 1 Tbsp. unsalted butter 1 Tbsp.sliced almonds 1. Preheat oven to 350F.Oil a baking dish with olive oil. 2. Season tilapia fillets with salt and pepper.Drizzle fillets with lemon juice. Bake for 25 minutes or until fish flakes easily. 3.Meanwhile, melt the unsalted butter in a small pot over low heat until it becomes foamy and begins to brown, about 3-4 minutes.Remove from heat. 4.When tilapia fillets are done drizzle butter over them and sprinkle with the sliced almonds. Per Serving:152 calories, 5g fat, 3g saturated fat, 1g carbohydrates, 27g protein, 0g fiber, 77mg cholesterol, 123mg sodium.

Lemon Pepper Catfish

Yield:6 Servings Ingredients: 1 1/2 lbs. catfish fillets, about 1" thick 1 Tbsp. olive oil 2 Tbsp. lemon pepper 1. Preheat broiler. Lightly coat a baking dish with a little of the olive oil.Lightly brush the catfish fillets with the remaining olive oil.Sprinkle with lemon pepper seasoning. Broil 6-8 minutes or until fish flakes easily with a fork.Serve immediately with some vegetables and rice. Per Serving:150 calories, 7g fat,0g saturated fat, 5g carbohydrates, 18g protein, 0g fiber, 60mg cholesterol, 320 sodium.

Mushroom-Herb Chicken

Yield:4 Servings
Ingredients:
4 (6oz.) skinless, boneless chicken breasts
1/4 tsp. salt
1/4 tsp. black pepper
olive oil cooking spray
1/2 large onion,peeled, thinly chopped
1 (8oz.) packaged mushrooms, sliced
1/3 c dry sherry or brandy
1 tsp. dried marjoram or thyme

1. Pound each chicken breast with a meat mallet until 1/3"thick.Sprinkle chicken with salt and black pepper.Coat a nonstick skillet with olive oil cooking spray.Heat over medium-high heat.Add the chicken to pan and cook for about 6 minutes on each side or until browned.
2. Once chicken is cooked, remove from pan and set aside.Add the onions and mushrooms to the pan. Cook them for about 1 minute, stirring constantly. Stir in the sherry and marjoram.Return the chicken to the pan.Cook for an additional 3-4 minutes until mushrooms are tender.
3.Remove pan from heat.Transfer chicken to a serving platter and pour mushroom mixture over chicken and serve immediately.

Per Serving:226 calories, 3g fat, 0.6g saturated fat, 42g protein, 5g carbohydrates, 1g fiber, 99mg cholesterol, 262mg sodium.

Tarragon Chicken

Yield:4 Servings
Ingredients:
4 (6oz.) skinless, boneless chicken breasts
1/4 tsp. sea salt
2 Tbsp. extra-virgin olive oil
1 tsp. lemon rind,grated
2 Tbsp. fresh lemon juice
1 garlic clove, minced
2 tsp. fresh tarragon, minced
1/8 tsp. salt

1. Sprinkle chicken breasts evenly with salt.
2. Combine olive oil with lemon rind, lemon juice, garlic, tarragon and salt in a small bowl and mix well until evenly combined.
3.Heat a large nonstick skillet over medium-high heat.Add the olive oil to the pan to coat. Add the chicken and cook for about 2 minutes;drizzle with 2 teaspoons of the oil mixture.Turn chicken over and cook for another 2 minutes;drizzle the remaining oil over the chicken breasts.Reduce heat to low.Cover chicken and cook until cooked through.
4.Remove chicken breasts from heat and transfer to a serving platter.Pour the pan drippings over the chicken breasts and serve immediately.

Per Serving:251 calories, 9g fat, 2g saturated fat, 39.4 g protein, 1.1g carbohydrates, 0.1g fiber, 99mg cholesterol, 329mg sodium.

Chicken Breasts with ChunkyTomatoe & Chile Salsa

Yield:4 Servings
Ingredients:
4 (6oz.) skinless,boneless chicken breasts
olive oil cooking spray
3/4 tsp. ground cumin,divided
1/4 tsp. salt
1 (10oz.) can mild diced tomatoes and green chilies, undrained
3/4 c preshredded Mexican-blend cheese
2 Tbsp. fresh cilantro, chopped

1. Preheat broiler.
2. In a large skillet over medium-high heat, coat pan with olive oil cooking spray.Sprinkle both sides of the chicken with 1/2 tsp. cumin and salt.
3. Cook chicken for 6 minutes on each side or until done.Remove from pan, keep warm.
4. Add 1/4 tsp. of the cumin and tomatoes and chilies to the pan, cook for 1 minute, stirring continuously.Return the chicken to the pan and mix withe sauce.
5. Place chicken in an ovenproof skillet.Garnish with the shredded Mexican cheese and top with the cilantro.Broil for about 3-4 minutes until cheese melts.Serve immediately.

Per Serving:253 calories, 6g fat, 3g saturated fat, 46g carbohydrates, fiber 0.9g, cholesterol 106mg, sodium 693mg.

Seared Pork Chops with Spicy Roasted Pepper Sauce

Yield:4 Servings
Ingredients:
4 (4oz.)boneless pork chops
salt and pepper
olive oil cooking spray
1 c bottled roasted red peppers, drained
1 chipotle chile
2 Tbsp. water
1/2 tsp. ground cumin
2 tsp. extra-virgin olive oil

1. Sprinkle pork chops with salt and pepper.Heat a large nonstick skillet over medium-high heat. Coat pan with olive oil spray.Add The pork chops to the pan and cook for about 4 minutes, turn over and cook for another 4 minutes.
2. While pork is cooking, place the bell peppers, chipotle chile, water, and cumin in a blender or food processor and process until smooth.
3.Remove pork from pan and place on a warmed serving dish.Add red pepper sauce to pan,cook for another 2-3 minutes, stirring often.Add the olive oil and keep stirring.Remove sauce from heat and spoon evenly over pork chops.

Per Serving:194 calories, 9g fat, 24g protein, 2g carbohydrates, 0.3g fiber,65mg cholesterol, 443mg sodium.

Vitamin C Dream

Yield:2 Servings
Ingredients:
1 lemon , peeled, quartered
1 orange , peeled, quartered
1 1/2 c cubed pineapple

1. Put all ingredients in a juicer.Put in a glass & enjoy.

Per Servings:112 calories, 0.67g fat, 29g carbohydrates,1g protein, 4g fiber0mg sodium,0mg cholesterol.

Autumn Veggie Pizza

Yield:6 Servings
Ingredients:
1 tube (Piilsbury) prepared pizza crust
2 c prepared marinara sauce
1 1/2 c shredded mozzarella cheese
2 c mushrooms, sliced
1/2 red bell pepper, thinly sliced
1 yellow squash, thinly sliced
2 roma tomatoes, thinly sliced
1/2 small onion, sliced into rings

1. Preheat the oven to 400F.Lightly grease a baking dish.
2. Press dough unto baking sheet.Evenly spread marinara sauce throughout dough.Top with mozzarella cheese.
3.Scatter mushrooms red bell pepper,yellow squash, tomatoes, and onion slices throughout pizza.
4.Place pizza in oven and bake for 15-20 minutes.Serve immediately.

Per Serving:285 calories, 13g fat, 15g protein, 35g carbohydrates, 814mg sodium, 22mg cholesterol.

Turkey Broccoli Divan

Yield:6 Servings
Ingredients:
1 1/2 Tbsp. olive oil
1 medium broccoli, stalk trimmed, separated into florets
3/4 lb. cooked turkey breast, cut into 1/4" chunks
1 (10 3/4 oz. ) Campbell's Cream of Mushroom with Roasted Garlic canned soup
6 oz. fat-free plain Greek-style yogurt
1/2 tsp. turmeric powder
1/2 c Parmesan cheese

1. Preheat oven to 400F.Oil a baking dish and arrange the broccoli spears and top with the chunks of turkey.Set aside.
2. In a small bowl, stir together soup, yogurt, and turmeric.Pour over broccoli and turkey.
3. Sprinkle the Parmesan cheese on top of the soup mixture.
4. Bake for 30 minutes.Serve immediately.

Per Serving:226 calories, 11g fat, 23g protein, 9g carbohydrates, 68mg cholesterol, 382mg sodium.

Raw Mexican Pate

Yield:6 Servings
Ingredients:
1 c sunflower seeds, soaked overnight, then rinsed
1 carrot, chopped
1 Tbsp. olive oil
1 Tbsp. lemon juice
1 tsp. sea salt
1 tsp. cumin
2 tsp. fresh oregano, chopped
2 tsp. fresh basil, chopped
1/4 tsp. ground cayenne
1/2 c onion, chopped

1. Combine all the ingredients in a food processor and process till a pate-like consistency.Place on a serving dish and shape into pate.

Per Serving:162 calories, 14g fat, 0mg cholesterol, 487mg, 44g carbohydrates, 28g protein, 16g fiber, 34mg omega-3.

Sauteed Chicken with Broccoli & Sun-Dried Tomatoes

Yield:4 Servings
Ingredients:
1 Tbsp. olive oil
2 garlic cloves, thinly sliced
1 1/2lbs. boneless chicken breasts, chopped into 1"pieces
2 c fresh broccoli florets
1 c oil-packed sun-dried tomatoes, chopped
1 c plum (Roma) tomatoes, chopped
salt, to taste

1. Heat the olive oil in a large skillet over medium-high heat.Add the garlic and cook for 1 minute. Add the chicken and cook for about 5 minutes, stirring often.Add the broccoli , sun-dried tomatoes and plum tomatoes and simmer for an additional 15 minutes stirring often.
2.Remove from heat and add salt to taste and serve with brown rice.

Per Serving:90 calories, 4.5g fat, 16mg cholesterol, 33.5mg sodium, 5.5g carbohydrates, 8g protein.

Maca Horchata (Latin American Rice Drink)

Horchata is a rice-based drink popular throughout Latin America consisting of sugar and cinnamon.White rice is traditionally used as is an abundance of sugar but here I substituted brown rice and agave nectar as a healthier substitute and added some powdered maca, which is rich in calcium, phosphorus, iron,Vitamin C, and Vitamin E.

Yield:6 Servings
Ingredients:
1/2 c almond milk
1 c organic brown rice, soaked for at least 3 hours,drained
6 c water
1/2 agave nectar or 2oz. raw honey
1 Tbsp. maca root powder
1/2 Tbsp. cinammon

1. Place almond milk, brown rice and 1 c of the water in a blender and blend for 15 seconds. Add the remaining 5 cups of water and blend for an additional 30 seconds.
2. Add the agave nectar or raw honey (if using), maca and cinnamon and blend for an additional 15 seconds.
3. Strain horchata through a fine mesh strainer into a serving pitcher.Serve immediately over ice or store in fridge.Will keep for 3-4 days.

Per Serving:27 calories, 2g fat, 4.5g carbohydrates,0g cholesterol, 16mg sodium, 2g fiber, 0.4g protein.

Roast Monkfish with Garlic & Caperberries

Yield:4 Servings
Ingredients:
2 lb. monkfish tail
8 oz. shallots, peeled, thinly sliced
1 garlic clove, peeled, thinly sliced
pinch thyme
1 Tbsp. capers
1 Tbsp. sea salt

1. Preheat the oven to 400F. Oil a baking dish with 1 tablespoon of olive oil.
2. Place monkfish in baking dish. Add the shallots, garlic, thyme, capers, and sea salt to top of
fish.
3.Bake for 25 minutes.Serve with brown rice and steamed vegetables.

Yield:89 calories, 1g fat, 0g carbohydrate,21g cholesterol, 569mg sodium, 0g fiber, 12g protein, 0.4mg omega-3.

Cherry Slush Smoothie

Yield:1 Serving
Ingredients:
1/2 c cherries, pitted
1/2 tsp. vanilla extract
1/2 Tbsp. carob powder
1/2 Tbsp. coconut oil
1/2 c water

1.Put all ingredients in a blender and blend until smooth.Pour in a glass and enjoy.

Per Serving:144 calories, 7g fat, 0g cholesterol, 0mg sodium, 3g fiber, 1g protein.

Banana-Strawberry Superfood Parfait

The inspiration for this recipe came from reading about all the benefits of the latest superfoods and raw diet lifestyle.This recipe is quick to put together and really satisfies that craving for something sweet.If you cannot find maca or cacao paste, check out My Amazon Store

Yield:1 Serving
Ingredients:
1 large banana, peeled, mashed
1/2 c strawberries, sliced
1 Tbsp. almond butter
1 pinch maca powder (optional)
1/8 tsp. cacao paste (optional)

1. Place all ingredients in a bowl and mix together and enjoy.


Per Serving:232 calories, 9g fat, 0g cholesterol, 4mg sodium, 36g carbohydrates, 3.5g protein, 5.5g fiber.

Guava-Banana Smoothie

Yield:1 Serving
Ingredients:
1/4 ripe guava, seeds removed, cut in chunks
1/2 banana, peeled, sliced
1/2 tsp. flax seeds
1/2 c almond milk
2 oz.pineapple, chopped

1. Put all ingredients in a blender and blend until smooth.Pour in a glass and enjoy.

Per Serving: 144 calories, 30g carbohydrates, 2.75g protein, 1g fat,0mg cholesterol, 74mg sodium.

Healthy Chocolate Shake

Yield:1 large Serving
Ingredients:
1/2 banana, peeled, sliced
1 c almond milk
1 tsp. vanilla extract
1 tsp. raw honey or agave syrup
1 Tbsp. carob molasses or carob powder
1 Tbsp. almond butter

1. Place all ingredients in a blender and blend until evenly combined.Pour in a large glass and enjoy.

Per Serving:400 calories, 58g carbohydrates, 8g protein, 10.5g fat, 0mg cholesterol, 208mg sodium.

Tropical Superfruit Smoothie

Yield:1 large Serving
Ingredients:
1/2 ripe banana, peeled, sliced
1/2 mango, peeled, cubed
1/4 small papaya,seeded, peeled, cubed
1 c orange juice
1/2 tsp. flax seeds

1. Place all the ingredients in a blender and blend until smooth.Pour inside a glass and enjoy.

Per Serving:252 calories, 60g carbohydrates, 4g protein, 0.5g fat, 0mg cholesterol, 4.5mg sodium.

Brazilian Blast Smmothie

Yield:1 large Serving
Ingredients:
1/2 c non-fat greek-style vanilla or plain yogurt
1/2 c mango,chopped
1/2 c acai juice

1. Blend all the ingredients in a blender until smooth.Pour in a glass and enjoy.

Per Serving:187 calories, 40g carbohydrates, 7.5g protein, 0g fat, 2.5mg cholesterol, 113.5mg sodium.

Banana-Mango Smoothie

Yield:1 Serving
Ingredients:
1/2 ripe banana,peeled, sliced
1/2 mango, peeled, cut into chunks
1 c orange juice
1/2 tsp. flax seeds

1. Put all ingredients in a blender and blend until smooth.Enjoy.

Per Serving:256 calories, 58.5g carbohydrates, 2.5g protein, 1.5g fat,4.5g fiber, 0mg cholesterol, 13.5mg sodium.