Tuna Salad
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Ingredients
2 cans tuna
½ bell pepper
½ red onion
½ cucumber
½ tomato
1 roasted red pepper
2 tbsp parsley
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Dressing Ingredients
1 lemon
2 tbsp Dijon mustard
3 tbsp olive oil
1 tsp Italian seasoning
1 tsp garlic powder
¼ cup pickle juice
½ tsp salt
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Instructions
1. Chop all vegetables.
2. Combine all ingredients.
Dressing Instructions
1. Juice lemon
2. Whisk all ingredients together.
3. Pour dressing on top of salad and mix.
4. Enjoy.
Adapted from Mediterranean Tuna Salad No Mayo. https://bitesofwellness.com/healthy-mediterranean-tuna-salad-no-mayo/
Quinoa Scramble
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Ingredients
¼ cup quinoa
1 tbsp Olive oil
2 Large eggs
1 cup fresh spinach
2 cloves garlic
1 pinch salt and pepper
2 tbsp Mozzarella
2 tbsp fresh basil
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Instructions
1. Cook quinoa.
2. Chop garlic.
3. Heat Olive oil in medium pan.
4. Add eggs.
5. Add spinach, garlic, salt, and pepper to eggs.
6. Add quinoa.
7. Mix thoroughly.
8. Remove from heat.
9. Add mozzarella and fresh basil.
10. Enjoy.
Adapted from 10 minute Quinoa and Egg Scramble. https://www.pinterest.com/pin/1196337391607370/
Peanut butter Oat bites
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Ingredients
¾ cup old fashioned oats
2 tbsp honey
2/3 cup creamy peanut butter, almond butter, or sun butter
¼ cup semi sweet chocolate chips
¼ cup almonds
¼ cup unsweetened coconut
½ cup ground flax seed
¼ tsp cinnamon
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Instructions
1. Combine all ingredients.
2. Mix.
3. Refrigerate for 30 minutes.
4. Roll into preferred size balls.
5. Enjoy.
Adapted from Chef Savvy: No bake Almond joy energy bites. https://chefsavvy.com/almond-joy-energy-bites/
Fig Salad
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Ingredients
3 Figs
3 cups Arugula/spinach mix
¼ cup Goat cheese
½ cup Pistachios
¼ cup Balsamic vinaigrette
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Instructions
1. Grill figs.
2. Top Arugula/spinach mix with goat cheese and pistachios.
3. Drizzle mix with Balsamic vinaigrette.
4. Top with grilled figs.
5. Enjoy.
Adapted from Grilled fig, Goat Cheese and Pistachio Salad. https://reciperunner.com/grilled-fig-goat-cheese-pistachio-salad/
Green Smoothie
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Ingredients
1 cup raw spinach
1 orange
1 frozen banana
1 cup frozen strawberries
¼ cup chia seeds
¼ cup water
½ cup ice
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Instructions
1. Blend all ingredients together.
2. Enjoy!
Adapted from Pastry and Beyond: https://pastryandbeyond.com/green-smoothie-rich-in-iron/
Fruit Smoothie
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Ingredients
1 banana
1 cup spinach
1 cup frozen blueberries
½ cup avocado
1 tbsp chia seeds
½ cup water
¼ cup ice
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Instructions
1. Blend all ingredients together.
2. Enjoy!
Adapted from: Germaine Healthy Living: https://livewellzone.com/smoothies-for-low-iron/
Oat bran cakes
Ingredients
½ cup rolled oats
½ cup whole bran cereal
1 ½ cups boiling water
1 cup white sugar
1 cup packed light brown sugar
½ cup shortening
2 eggs
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon salt
1 ½ cups all-purpose flour
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Instructions
1. Preheat oven to 350 degrees F.
2. Get a bowl and place rolled oats and whole bran cereal in it, then pour the boiling water into that bowel. Let this sit for 10 minutes.
3. While the oats and bran sit, get a different bowl and combine the rest of the ingredients.
4. Then add the oat bran mix into the bowl with the rest of the ingredients.
5. Pour the mixture into two 8 or 9 inch pans.
6. Place in the oven for 30 to 40 minutes. If making them into muffins then bake for 15 minutes, or until the toothpick you place in the center comes out clean.
7. Enjoy!
Adapted from Fabulous Oatmeal-Bran Cake. https://www.allrecipes.com/recipe/7359/fabulous-oatmeal-bran-cake/
Swiss Chard salad
Ingredients
3 tbsp currants
2 pounds Swiss chard, stemmed and washed in several changes of water, stems diced and set aside.
2 tbsp olive oil
2 garlic cloves, minced
3 tbsp toasted pine nuts
Pinch of salt and ground pepper
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Instructions
1. Fill a pot with water and bring to a boil. Once at a boil add the chard and let cook for 1 to 2 minutes. The chard should be tender.
2. While chard is cooking, put ice water in a bowl and set aside.
3. Once the chard is done cooking, place it in the ice water and wait for a few minutes.
4. After the chard has sat, drain and squeeze all the water out.
5. Chop the chard up coarsely.
6. Get a nonstick skillet and heat up the olive oil over medium heat.
7. In the skillet place the chard stems. Cook until tender which is around 3 to 5 minutes.
8. Add garlic to the skillet. Keep stirring until it's fragrant, roughly around 1 minute.
9. Place chopped greens, pine nuts, and currants in the skillet. Just cook until coated with oil and heated through.
10. Transfer to a bowl and season with salt and pepper.
11. Enjoy!
Adapted from Swiss Chard with Golden Raisins and Art of Food. https://www.pbs.org/food/recipes/swiss-chard-with-golden-raisins-and-pine-nuts/
Collard Greens
Ingredients
2 yellow onions, finely chopped
2 smoked ham hocks
2 tbsp olive oil
4 garlic cloves, minced
3 (32 ounce) containers chicken broth
3 (1 pound) packages collard greens, trimmed
â…“ cup apple cider vinegar
2 tbsp cane sugar
1 ½ tsp salt
¾ tsp ground pepper
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Instructions
1. Grab a stockpot and place the onion, ham hocks, garlic, and chicken broth inside.
2. Put the stockpot on medium heat and leave it cooking for about 2 hours. The meat should be falling off the bone.
3. Once the meat is falling off the bones place collard greens, vinegar, sugar, salt, and pepper into the stockpot.
4. Cook for about 2 more hours.
5. Enjoy!
Adapted from Southern Style Collard Greens. https://www.allrecipes.com/recipe/235931/southern-style-collard-greens/
Goji Berry Oatmeal
Ingredients
4 pitted whole dates
1 cup water
â…“ cup Bob’s Red Mill Oat Bran Hot Cereal
â…“ cup oatmilk
â…“ cup goji berries
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Instructions
1. Chop up the dates and add them to a mortar or blender.
2. Measure out the water and add a little to the mortar or blender.
3. Take the pestle and make the dates into a paste. If needed add more water to the mortar or blender.
4. During this time make Bob's Red Mill Oat Bran Hot Cereal by following the instructions on the package.
5. After the oatmeal is cooked, add in the oatmilk and let sit for a few minutes.
6. Place the oatmeal into a bowl and then add the date paste and goji berries on top.
7. Enjoy!
Adapted from Oatmeal With Dates and Goji Berries. https://rhelena.com/oatmeal-with-dates-and-goji-berries/
Chocolate orange chia pudding
Ingredients
1 cup unsweetened oatmilk
â…“ cup chia seeds
¼ cup cashews
5 tbsp cacao nibs, divided
1 tbsp maple syrup
1 tsp cacao powder
1 tsp vanilla extract
¼ tsp sea salt
4 oranges, peeled and separated
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Instructions
1. In a blender place the oatmilk, chia seeds, cashews, 2 tbsp cacao nibs, maple syrup, cacao powder, vanilla extract, and sea salt.
2. Blend until all the ingredients are well combined, about 1 minute.
3. Once done blending stir in 1 tbsp of cacao nibs.
4. After stirring in the cacao nibs, grab 4 smaller bowls and pour the mixture into them.
5. Cover each of the bowls and place in the refrigerator for at least 1 hour. For better results leave overnight.
6. After letting the mixture sit in the refrigerator, sprinkle the remaining cacao nibs on top and the orange slices.
7. Enjoy!
Adapted from Cacao Nib Chia Pudding. https://www.allrecipes.com/recipe/270618/cacao-nib-chia-pudding/
Berries and Nuts Granola
Ingredients
2 ½ cup old fashioned oats
¾ cup dried cranberries
½ cup pecans, chopped
1 cup raw pumpkin seeds
3 tbsp sesame seeds
1 tbsp cinnamon
½ cup maple syrup
½ cup avocado oil
1 tsp vanilla extract
½ tsp sea salt
1 cup coconut chips
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Instructions
1. Preheat oven to 350 F.
2. Get a baking sheet and line it with parchment paper.
3. Grab a large bowl and mix in oats, cranberries, pecans, pumpkin seeds, cinnamon, maple syrup, avocado oil, vanilla, and sea salt with a wooden spoon.
4. Pour the mixture onto the baking sheet and spread out evenly.
5. Bake for 20 to 25 minutes or until golden brown. Half way through add the coconut chips and stir.
6. After the granola is done cooking let it cool down.
7. Once the granola is cool break it up and store in an airtight container for 1-2 weeks.
Adapted from Pumpkin Seed Granola. https://www.qvc.com/recipes/pumpkin-seed-granola.html
Granola and Blueberry Parfait
Ingredients
3 cups vanilla yogurt or non dairy yogurt
1 cup fresh blueberries
1 cup of the berries and nut granola, see above for instructions
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Instructions
1. Get 4 tall glasses.
2. Put about a â…“ cup of yogurt at the bottom of each glass.
3. Then just alternate layers with the blueberries, granola, and yogurt until full.
Adapted from Yogurt and Fruit Parfaits. https://www.qvc.com/recipes/pumpkin-seed-granola.html
Soup of Many Beans
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Ingredients
1 pound of 10 bean variety bag
4 slices bacon
1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
1 tomatoes, chopped
1 tbsp garlic, minced
3 ½ quarts chicken stock
1 tsp dry basil
½ tsp black pepper
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Instructions
1. Place beans in a bowl and fill with water. Let them soak overnight.
2. Fry bacon slightly and add to a stockpot.
3. Chop up onion, celery, carrot, tomatoes, and garlic and add to the stockpot. Cook until onion is tender
4. Add beans to the stockpot.
5. Add chicken stock, black pepper, and basil.
6. Cover the stockpot and bring to a boil.
7. Uncover and simmer for 2 ½ hours. The beans should be tender.
8. Enjoy
Adapted from 10-Bean Soup. https://www.food.com/recipe/10-bean-soup-470575
