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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Baked Egyptian-Style Felafel

After living in Egypt for six months, I developed a liking for felafel, a meatball-like mixture of herbs, chick peas, and fava beans deep fried in oil and served inside a pita.Most recipes for felafel call for frying but there is a healthier way to enjoy this quintessential egyptian street food. By baking them, you cut back on the saturated fat and calories and the end product is just as delicious if not more.

Yield:18 felafel balls
Ingredients:
2 Tbsp. olive oil
14 oz. canned fava or lima beans, rinsed well and drained
2-14oz. canned low-sodium chick peas (garbanzos), rinsed well and drained
6 Tbsp. fresh mint leaves, finely chopped
2 Tbsp. fresh cilantro leaves, finely chopped
4 garlic cloves, peeled, minced
1/2 tsp. ground cumin
2 tsp. whole coriander seeds
finely grated zest and juice of 1 lemon
2 tsp. baking powder
1/4 c chickpea or regular flour
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 c sesame seeds

1. Preheat oven to 350F. Oil a large baking dish with the olive oil. Set aside.
2.Combine all the ingredients together except the sesame seeds in a food processor or blender.Process until well combined.
3.Form the felafel mix into 2 Tbsp. sized balls or patties.
4.Place the sesame seeds on a dish.Roll the felafel balls or patties into the sesame seeds fully coating them.
5.Place the felafels in the oiled baking dish and bake for 30 minutes.Serve with sliced tomatoes, romaine lettuce, and spreadable feta.

Per Serving:97 calories, 14g carbohydrates, 5g protein, 4g fat, 3g fiber, 0mg cholesterol, 300mg sodium.

Maca Banana Smoothie

Cultivated and grown in the Peruvian Andes for approximately 2,600 years, maca is the latest super food to make an appearance in supermarket shelves.Maca is a member of the cruciferous family of vegetables which includes broccoli, cauliflower, kale, and cabbage.It resembles a radish and comes in colors of yellow, purple, and off-white.Benefits of maca root include an increase in energy and endurance, enhanced libido,supporting the endocrine system, thyroid function, and healthy hormone production.

Maca is rich in calcium, phosphorus, iron, magnesium, vitamin B1, vitamin B2, vitamin C, and vitamin E. It has a toffee, malt-like flavor which makes it a great addition to smoothies, energy bars, cereals,and baked desserts.

Yield:1 Serving

Ingredients:

1 c almond milk

1/2 banana, peeled, sliced

1 Tbsp. powdered maca

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

Per Serving:182 calories, 37g carbohydrates, 4g protein, 2.5g fat, 7g fiber, 0g cholesterol,157mg sodium.

Red Snapper with Bay Leaves

Yield:4 Servings
Ingredients:
3-4 lb. red snapper, cleaned and scaled
2 Tbsp. olive oil, for brushing plus extra
handful each of fresh dill, parsley, or thyme
2-3 bay leaves
3 lemon slices
dash sea salt & freshly ground pepper

For the Marinade:
6 Tbsp. olive oil
6 cloves garlic, finely chopped
juice of 1/2 lemon
1 Tbsp. parsley

1.Preheat oven to 350F.Oil a baking dish with the olive oil.Place the red snapper in dish.
2. Brush the fish inside and out with the olive oil.Stuff the inside of the cavity with the fresh herbs, bay leaves, and the lemon slices.Season with salt and pepper and set aside.
3.To make the marinade, in a small bowl,combine together all the marinade ingredients and whisk together until evenly combined. Pour evenly over inside and outside of red snapper.
4. Bake red snapper for 45 minutes.

Per Serving(3oz.):229 calories, 1.5 g fat, 30mg cholesterol,44mg sodium,5g carbohydrates,1g fiber,22g protein.