Tag: Vegetarian

Sweet Potato Salad

Leave a comment

This salad is topped with hearty sweet potatoes. They’re a superfood high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch!

Sweet Potato Salad Recipe

Sweet Potato Salad

Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings

Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, diced
½ medium red bell pepper, diced
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Nutritional Information (per serving):
Calories: 236
Total Fat: 11 g
Total Carbs: 32 g (Fiber: 6 g; Sugar: 16 g)
Protein: 5 g

Resource Library Banner

Baked Apple Chips

Leave a comment

Want a satisfying, crunchy snack? Try these apple chips! They’re easy to make and don’t have any added sugar or preservatives. Your kids will love them too!

Baked Apple Chips Recipe

Baked Apple Chips

Total Time:  2 hrs. 25 min.
Prep Time:  10 min.
Cooking Time:  2 hrs. 15 min.
Yield: 4 servings

Ingredients:
2 medium red apples, cored, sliced very thin
1 tsp. ground cinnamon

Preparation:
1. Preheat oven to 275° F.
2. Place apples in a medium bowl. Sprinkle evenly with cinnamon; toss to blend.
3. Place apples on parchment lined baking sheet. Bake for 45 minutes, turn, bake for an additional 45 minutes, turn, bake for 30 to 45 minutes, or until apples have dried and are starting to get crisp.

Note: Apples can be peeled if you prefer.

Nutrition Facts (Per Serving):
Calories: 49
Total Fat: 0 g
Total Carbohydrates: 13 g (Fiber: 2 g; Sugars: 9 g)
Protein: 0 g

Resource Library Banner

Strawberry Vinaigrette

1 Comment

This sweet vinaigrette made with fresh strawberries will add gourmet flair to your summer salads (like this one!). It can also be made with thawed, frozen strawberries.

Strawberry Vinaigrette Recipe

Strawberry Vinaigrette

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
2 Tbsp. apple cider vinegar (or white balsamic vinegar)
2 Tbsp. extra-virgin olive oil
1 Tbsp. raw honey
¼ tsp. sea salt
¼ tsp. ground black pepper
1⅓ cups sliced fresh strawberries

Preparation:
Place vinegar, oil, honey, salt, pepper, and strawberries in a blender; cover. Blend until smooth.

Try it on the Spinach and Berry Salad!

Nutrition Facts (per Serving):
Calories: 47
Total Fat: 3 g
Total Carbohydrates: 4 g (Fiber: 1 g; Sugars: 3 g)
Protein: 0 g

Spinach & Berry Salad

1 Comment

Topped with fresh blueberries and strawberries and dressed with a tangy, homemade vinaigrette (recipe here!), this salad tastes like summertime!

Spinach and Berry Salad Recipe

Spinach & Berry Salad

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
8 cups fresh baby spinach
1 medium orange bell pepper, thinly sliced
½ cup fresh blueberries
½ cup sliced fresh strawberries
¼ cup slivered almonds
8 Tbsp. Strawberry Vinaigrette

Preparation:
1. Combine spinach, bell pepper, blueberries, strawberries, and almonds in a large serving bowl; toss gently to blend.
2. Drizzle salad evenly with Strawberry Vinaigrette; toss gently to blend.
3. Serve immediately.

Nutrition Facts (per Serving):
Calories: 107
Total Fat: 6 g
Total Carbohydrates: 13 g (Fiber: 4 g; Sugars: 8 g)
Protein: 3 g

Green Coconut Shakeology

Leave a comment

Popeye would love this mighty spinach shake lightly sweetened with coconut water.

Green Coconut Shakeology Recipe

Green Coconut Shakeology

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup coconut water
1 scoop Greenberry Shakeology
¾ cup packed fresh spinach leaves
1 cup ice

Preparation:
Place coconut water, Shakeology, spinach, and ice in blender; cover. Blend until smooth.

Nutrition Facts (per Serving):
Calories: 169
Fat: 1 g
Carbohydrates: 21 g (Fiber: 4 g; Sugars: 13 g)
Protein: 18 g

Watermelon and Tomato Gazpacho

1 Comment

Watermelon is a unique twist that makes this chilled gazpacho soup even more flavorful and refreshing. This tasty recipe requires no cooking. Just put everything into a blender and push the button!

Watermelon and Tomato Gazpacho Recipe

Watermelon and Tomato Gazpacho

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings, about ¾ cup each

Ingredients:
1 medium tomato, chopped
4 cups cubed watermelon
½ medium cucumber, chopped
1 medium shallot, chopped
1 Tbsp. red wine vinegar
1 Tbsp. extra-virgin olive oil
2 Tbsp. chopped fresh basil
2 Tbsp. chopped Italian parsley (reserve a small amount for garnish)
½ tsp. sea salt
Thinly sliced carrots (for garnish; optional)
Thinly sliced radishes (for garnish; optional)

Preparation:
1. Place tomato, watermelon, cucumber, and shallot in blender; cover. Pulse until chunky.
2. Add vinegar, oil, basil, parsley, and salt; pulse until chunky.
3. Remove ⅓ of tomato mixture; place in medium serving bowl.
4. Blend remaining tomato mixture until smooth. Add to serving bowl; mix well.
5. Divide into 4 serving bowls. Garnish with carrots, radishes, and parsley if desired.

Nutrition Facts (per Serving):
Calories: 90
Fat: 4 g
Carbohydrates: 14 g (Fiber: 1 g; Sugars: 11 g)
Protein: 2 g

Resource Library Banner

Chunky Rainbow Salsa

Leave a comment

It’s easy to “eat the rainbow” with this vibrantly colored salsa made with tomato, mango, avocado and bell peppers. Want to make it spicy? Add finely chopped jalapeño or habanero. Serve with baked corn tortilla chips, eat as a side salad, or spoon onto grilled fish, chicken, or pork chops.

Chunky Rainbow Healthy Salsa Recipe

Chunky Rainbow Salsa

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 8 servings, about ⅓ cup each

Ingredients:
1 medium tomato, coarsely chopped
1 medium green (or red or yellow) bell pepper, coarsely chopped
1 medium mango, peeled, cut into ¾-inch cubes
1 medium red onion, coarsely chopped
3 fresh cilantro sprigs, finely chopped
2 Tbsp. fresh lime juice
1 medium avocado, cut into ¾-inch cubes

Preparation:
1. Combine tomato, bell pepper, mango, onion, cilantro, and lime juice in a medium bowl; mix well.
2. Gently fold in avocado.
3. Serve immediately.

Nutritional Information (per serving):
Calories: 68
Total Fat: 4 g
Total Carbs: 9 g (Fiber: 3 g; Sugar: 5 g)
Protein: 1 g

Want to stay updated & receive more fitness guides, tips, & healthy recipes? Sign up here for my monthly newsletter!

Scrambled Egg Whites with Steamed Sweet Potato

1 Comment

By adding sweet potatoes as a side to your scrambled egg whites, you add even more nutrients to your breakfast plate. Rosemary adds great, fresh flavor. If you don’t have rosemary you can use any fresh herb you like; try thyme, chives, or cilantro.

Save time by making this breakfast with leftover roasted or baked sweet potatoes. Or, instead of steaming, you can quickly cook one in a microwave while you prepare the rest of this breakfast.  Pierce a sweet potato four to five times with a fork, and microwave it on high for 4 to 5 minutes, or until tender. Peel it and cut into pieces, or slice it in half and scoop out the center.

Sweet Potato and Eggs Healthy Recipe

Scrambled Egg Whites with Steamed Sweet Potato

Total Time: 16 min.
Prep Time: 5 min.
Cooking Time: 11 min.
Yield: 1 serving

Ingredients:
Water
½ large sweet potato, peeled, cut into 1-inch pieces
4 large egg whites
1 large egg
1 tsp. olive oil
2 fresh rosemary sprigs, leaves removed and chopped, stems discarded

Preparation:
1. Fill bottom of steamer with 2 inches of water; bring to a boil over high heat. Place sweet potato in top of steamer; steam for 5 to 7 minutes, or until fork-tender. Set aside.
2. Combine egg whites and egg in a small bowl; whisk to blend.
3. Heat oil in medium skillet over medium heat.
4. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until set.
5. Place eggs and sweet potato on a serving plate. Sprinkle sweet potato with rosemary; serve immediately.

Tip: Sweet potato can also be cooked in a microwave. Pierce clean sweet potato 4 to 5 times with a fork. Microwave on high for 4 to 5 minutes, or until tender. Peel and cut into pieces.

Nutritional Information (per serving):
Calories: 238
Total Fat: 10 g
Total Carbs: 15 g (Fiber: 2 g; Sugar: 4 g)
Protein: 22 g

Want to stay updated & receive more fitness guides, tips, & healthy recipes? Sign up here for my monthly newsletter!

Sliced Peach and Heirloom Tomato Salad

1 Comment

If you’ve never tried ripe summer peaches and tomatoes together, you’re in for a treat! These two ingredients make a perfect sweet and savory pair. In this recipe, they get extra zing from feta cheese and fresh mint.

Sliced Peach and Heirloom Tomato Salad Healthy Vegetarian Recipe

Sliced Peach & Heirloom Tomato Salad

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
2 tsp. extra virgin olive oil
3 Tbsp. red wine vinegar
2 Tbsp. finely chopped mint (or basil, chives, or parsley)
¼ tsp. sea salt
¼ tsp. ground black pepper
4 medium ripe peaches, sliced
4 medium heirloom tomatoes, sliced into wedges
2 Tbsp. crumbled feta cheese

Preparation:
1. Combine oil, vinegar, mint, salt, and pepper in small bowl; whisk to blend. Set aside.
2. Arrange peaches and tomatoes on a large serving platter.
3. Drizzle evenly with dressing.
4. Top evenly with cheese.

Nutrition Facts (Per Serving):
Calories: 117
Total Fat: 4 g
Total Carbs: 20 g (Fiber: 4 g; Sugars: 16 g)
Protein: 3 g

Resource Library Banner

Barbequed Cauliflower Salad

Leave a comment

Cauliflower is a shape-shifting vegetable that can transform into “rice,” “steak,” or even pizza crust. I like to think of it as the crunchy superhero of healthy eating.

In fact, it’s a superfood loaded with vitamins C, K, a bunch of Bs, heart-healthy omega-3 fatty acids, and biotin, which promotes healthy skin and hair. In short, it’s a veggie that helps keep you healthy AND pretty. Cauliflower should wear a cape.

As if cauliflower weren’t versatile enough, it takes the place of chicken or tempeh in this recipe for a hearty barbecued salad that’s perfect for upcoming summer grill-outs or a bring-to-work lunch.

Chock-full of greens, fiber and protein, this barbecued cauliflower salad works as a stand-alone meal or as a side to a lean protein. More great news: This barbecued cauliflower salad is only 336 per serving, without compromising the smoke, zest, and crunchiness that are so essential.

bbq cauliflower salad recipe

Barbecued Cauliflower Salad

Total Time: 26 min.
Prep Time: 15 min.
Cooking Time: 11 min.
Yield: 2 servings

Ingredients:
½ medium cauliflower, cut into florets (or 3 cups florets)
½ tsp. olive oil
¼ cup barbecue sauce, reduced-sugar
3 cups coarsely chopped romaine lettuce
½ cup canned black beans, drained, rinsed
½ cup corn kernels
¼ medium red onion, chopped
1 medium carrot, shredded
½ medium avocado, sliced

Preparation:
1. Preheat oven to 350º F.
2. Place cauliflower on a large baking sheet.
3. Drizzle with oil. Toss to blend. Bake for 5 to 7 minutes.
4. Brush cauliflower evenly with barbeque sauce. Bake for an additional 3 to 4 minutes, or until tender-crisp. Set aside to cool.
5. Combine lettuce, beans, corn, onion, and carrot in a medium serving bowl; toss gently to blend.
6. Top with cool cauliflower and avocado. Serve immediately.

Tips:
Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

Nutrition Facts (per serving):
Calories: 336
Total Fat: 12g
Total Carbs: 51g (Fiber: 15g; Sugars: 18g)
Protein: 14g

Want to stay updated & receive more fitness guides, tips, & healthy recipes? Sign up here for my monthly newsletter!