Tuscan Spinach Chicken

INGREDIENTS
4 chicken breasts
4 oz. mozzarella cheese
2 oz. romano cheese
8 oz. baby spinach
½ cup chopped
mushrooms
2 cloves minced garlic
2 tsp. oregano
¼ cup olive oil
Salt and pepper

DIRECTIONS
1. Tenderize chicken breasts. Marinade breasts in olive oil with
salt and pepper. Grill.
2. Sautee spinach over medium heat with olive oil, minced garlic,
chopped mushrooms, and oregano.
3. Layer sautéed spinach over chicken breast and sprinkle on
mozzarella and romano cheeses. Bake 3 minutes.

Lasagna Stuffed Portobello Mushrooms

INGREDIENTS

Portobello Mushroom Caps 4 Caps
Morningstar Breakfast Sausage Links 8 Links
Frozen Spinach 2 Cups (thawed)
Spaghetti Sauce 1 Cup
Parmasean 1/2 Cup
Egg 1/4 Cup
Ricotta 1 Cup
Crushed Garlic 1 TBL
Mozzarella Cheese 4 TBL

RECIPE

Remove the stems and gills from the Portobellos.

Next spray both sides of the caps with Olive Oil Spray and then rub down the inside of the caps
with Minced Garlic.

Pop caps in the oven for about 5 minutes Gill side up at 400 Degrees.

After 5 minutes take caps out and flip them Gill side down and pop in the oven for another
5 minutes. Doing this will make the mushroom less watery.

Pop your Morningstar Sausage Links in the microwave to thaw out.
Chop into crumbles.

Combine your Sauce and Sausage Link Crumbles in a bowl.

Mix the Ricotta Cheese, Parmasean, Egg and Spinach in a bowl.

Now let's start stuffing those Caps!

First drop down a layer of your Ricotta mixture on each Cap.

Next spoon down some of your Sauce.

Finally sprinkle down some Mozzarella.

Place your Caps in a 350 degree oven for 15 minutes.

Now put your Caps in the oven for about 25 to 30 minutes. 

http://rockybarragan.blogspot.com/2012/03/lasagna-stuffed-portobello-mushrooms.html

Pineapple Tofu Rice

I have always loved pineapple...right down to the core. I mean, I eat the core as well as the flesh that is usually consumed. My grandfather used to swear that the core gave you energy, but research shows that it gives you a whole lot more than that.

A 2007 study showed that  an enzyme extracted from pineapple stems helps fight cancer better than any drug in use today. (http://www.kipnews.org/2012/04/22/pineapple-enzyme-kills-cancer-without-killing-you) On top of that, it tastes so good.

You could eat the fruit raw or juice it or blend it into a smoothie. Or, you could mix it into a more substantial Thai-inspired dish like this one. The key to getting more of the good-for-you foods is to get them into as many dishes as you can. (As much as I love sweets, I think something like Pineapple Upside-down Cake might be a less desirable healthful option because of all the sugar.)

Pineapple Tofu Rice

3 cups of cold, cooked rice
3 tablespoons of oil
8 ounces of firm tofu, rinsed, patted dry, and cut into 1 inch chunks
2 eggs, beaten
1 large shallot, diced (about ¼ cup)
1 medium carrot, diced
1 tablespoon of minced ginger
1 clove of garlic, minced
1 cup of fresh pineapple chunks (include as much of the core as you can)
½ cup of frozen peas
2 tablespoons of tamari
Freshly ground black pepper
Lime wedges, chopped green onions and red chili sauce, for garnish 

• Cook the rice according to the package directions and then chill it.
• Heat 2 tablespoons of the oil in a wok or large skillet on high heat.
• Add the tofu and brown it on all sides, using tongs to turn.  Remove it from wok.
• Add the eggs to the wok and scramble them until they're cooked.  Remove those from wok.
• Add the remaining tablespoon of oil to the wok along with the shallot, the carrot, the ginger and the garlic.  Stir-fry these veggies for 2 minutes.  Keep the veggies on high heat and push them around the wok the whole time.
• Put the rice back in the wok with the veggies and stir-fry them another 2 to 3 minutes. Press the rice down into the wok so it gets browned on the outside.
• Put the tofu and eggs back into the wok, along with the pineapple and the peas.  Stir-fry another for one more minute, then drizzle the whole lot with the tamari and a generous dose of freshly ground black pepper.
• Plate the whole dish and add your choice of the garnishes.

http://vegetarianonabudget.blogspot.com/2012/04/pineapple-for-flavor-and.html

Almond Butter is SO easy to make!

• 1 cup toasted almonds (use the almonds right after your roast them so they are still warm)
• 2 teaspoons olive oil
• 
  
• •Put the almonds in your food processor.
• •Blend them on high for about 5 to 7 minutes.
• •Drizzle the olive oil over the nuts and blend them for another 3 or 4 minutes, stopping to scrape down the sides.
• •The heat from the spinning blades will help make this more buttery so don't worry if it gets a little warm.

Green Lentil Salad

Sometimes I like to eat lentils for breakfast if I have them left over from the night before. It never occurred to me to prepare them as a cold salad for the evening meal, but I recently met someone who told me that it is quite common to eat them that way in some North African countries. Hmmmm. Why not?

With about 30% of their calories from protein, lentils have the third-highest level of protein, by weight, of any legume or nut, after soybeans and hemp. They also have a lot of iron (which most of us don't get enough of in our daily diet), folate, vitamin B₁, and minerals.

Green lentils have a lot more fiber than the other varieties if you have a choice.

According to lots of the recent research, lentils pack a lot of bang for your nutritional buck so they make a perfect meal if you're packing a lunch. This salad is perfect for a picnic as it travels well and doesn't need to be re-heated.

Cold Lentil Salad

1 cup green lentils, rinsed
1/2 cup of green onions
1 can of black beans, drained and rinsed
1 cup of peeled and diced carrots
1 teaspoon of dried dill
2 tablespoons of olive oil

1 tablespoon of balsamic vinegar

• Bring 3 cups of water and the lentils to boil. Reduce heat to medium-low and cook until lentils are tender (about half an hour).
• Stir the lentils, the green onions, the black beans, the carrots and the dried dill together.
• Stir in vinegar and the oil.
• Put the salad in the fridge for an hour (or overnight).

http://vegetarianonabudget.blogspot.com/2012/04/some-like-it-hotbut-not-always.html

13 Killer Foods for Weight Loss

Looking slender and beautiful is a dream many people strive to achieve. Having normal food habits does not contribute to one’s weight loss. But if you attempt to make wise choices in food consumption then you can achieve your goals.
You can mix any of following foods for fat loss mentioned below along with the regular exercise regime or diet program you are following, and you will be amazed by the results. This is because these 13 killer foods for fat loss will keep you full thereby boosting your metabolism, your energy and simultaneously helping the digestive system as well.

Oats: This is one of the best among the 13 killer foods for fat loss since it contains complex carbohydrates that consume a lot of time to split. This leaves your feeling fuller for a longer time providing you with energy as well. It is also said to reduce cholesterol levels.

Almonds: To suppress the hunger, almond is the ideal choice that contains fiber and protein in high levels.


Avocado: It is a myth that avocado contains high levels of fat. But in truth it has monounsaturated fat that is great for raising the metabolism.

Spinach: This veggie has low calories and is rich in iron, fiber, and beta-carotene.
Asparagus: This killer fat loss food removes unwanted fat and flushes it from the system.

Walnuts: This nut helps you overcome overeating and give you vitamin E, fiber, and the omega-3 fatty acid that lessens bad cholesterol.

Apples: It is the sweetest among these foods and delicious too. They help in keeping you full and give you rich sources of vitamins.

Green Tea: It aids in burning the calories due to the presence of EGCG chemical.

Broccoli: This vegetable contains a lot of fiber so it will keep you feeling full. It also has other essential vitamins.

Pineapple: This is rich in Vitamin C, fiber, and has a protein digesting enzyme called bromelain, which aids in processing the protein quickly thereby giving more energy.

Grapefruit: This fruit consists of galacturonic acid that breaks down fat. The fiber presence in them, keeps you full.

Beans: Beans make you full for a longer time and are packaged with fiber and protein.

Salmon: Fish is extremely nutritious and contains omega-3 fatty acids that reduce the hormone called leptin and burn more calories.

http://www.itrainharder.com/13-killer-foods-for-fat-loss/

Chocolate Raspberry Smoothie

Eating raspberries can help you maintain a healthy weight in several ways. This fruit is rich in insoluble fiber which provides a sense of fullness, and helps prevent you from overeating.  The carbohydrates in this fruit are slowly released, which prevents sudden increases and decreases in blood-sugar levels, which helps you control hunger and cravings. Raspberries are also low in calories and are naturally fat free. One cup of raw raspberries has only 64 calories, but it is packed with 8 g of fiber.

Ingredients:

• 1/2 Cup Fat Free Vanilla Greek Yogurt
• 1/2 Cup Unsweetened Vanilla Almond Milk
• 1 Cup Raspberries frozen
• 1 Tbsp.  Unsweetened Cocoa Powder
•  Stevia for extra sweetener to taste (optional)

Directions:

• Place all ingredients in blender or food processor
• Blend until smooth and add more milk if too thick.
• Add optional ingredients if it’s not sweet enough.

Nutritional Facts:  

• 212 Calories
• 3g Fat
• 9g Carbs
• 17g Protein

Original Cauliflower Mac and Cheese Casserole

The Stella family absolutely love macaroni and cheese. But who doesn't? This version features cauliflower to give it a little health boost. 

 

Ingredients
Serves 8
Kosher salt, as needed, plus 1/2 teaspoon
Vegetable oil spray
1 large head cauliflower, cut into small florets
3/4 cup heavy cream
2 ounces cream cheese, cut into small pieces
1 1/2 teaspoons Dijon mustard
1 1/2 cups shredded sharp Cheddar cheese, plus ½ cup for topping the casserole
1/4 teaspoon black pepper
1/8 teaspoon garlic powder

Directions
Preheat the oven to 375°F.  Bring a large pot of water to a boil, seasoning the water with salt.  Spray an 8x8 baking dish with vegetable oil spray.

Cook the cut cauliflower in the boiling water until crisp-tender, about 5 minutes.

Drain well and pat between several layers of paper towels to dry.  Transfer the cauliflower to the baking dish and set aside.

Bring the cream to a simmer in a small saucepan and then whisk in the cream cheese and mustard, continuously whisking until smooth.

Stir in the 1 1/2 cups of cheese, salt, pepper, and garlic powder, and whisk just until the cheese melts, about 2 minutes.  Remove the sauce from the heat, pour over the cauliflower, and stir all to combine.

Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 to 20 minutes.  Let cool 5 minutes before serving.

Helpful Hints
To save on paper towels, we’ve found that you can place the cauliflower in a colander and drain the excess water by pressing down on the florets with a heavy bowl.

Nutrition Information
Calories: 190
Fat: 15g
Protein: 7g
Fiber: 3g
Net Carbs: 4g

Recipe by George Stella, from the book George Stella’s Still Livin' Low Carb; A lifetime of Low Carb Recipes. For more information, go to http://stellastyle.com

 

Egg and Cheese Muffin

This belly-blasting breakfast is loaded with monounsaturated fatty acids that reduce inflammation in the body and help decrease fat storage around your stomach. Also, tomato is a natural diuretic, so it’ll help relieve any extra bloating you might have. 

 

Ingredients
Makes 1 serving

1 toasted whole grain English muffin
2 tsp olive oil
1/4 ripe avocado
1 slice tomato
1 egg, poached
1 slice Swiss cheese
Freshly ground pepper to taste

Directions
Drizzle the English muffin with a little olive oil, then spread 1/4 ripe avocado on it. Top it off with the slice of tomato, Swiss cheese, poached egg and the pepper to taste. Enjoy!

 

Tex Mex Salad

This salad is loaded with healthy fats and proteins that can help you lose weight. And the decadent sour cream topping is a nice source for diary. Substituting dairy for other heavier foods in your diet can help you lose weight in your upper body – but don’t overdo it. Make sure to keep a reasonable daily calorie amount. 

 

Ingredients
Makes 1 serving

3 cups baby spinach
1/2 cup corn (frozen/defrosted or canned)
1/2 cup black beans
1/4 cup red onions, sliced into half moons
1/4 avocado, cut cross wise into thin slices
1/2 cup salsa
1 tbsp low-fat sour cream

Directions
Combine and mix all ingredients except the sour cream in a bowl, then top it off with the sour cream.

 

Reduced-Fat and Calorie Coleslaw

 

 

Chef Todd Wilbur’s recreates this popular barbeque side dish by replacing the mayonnaise with light mayonnaise and the whole milk with low-fat milk. This version tastes just as good as the original, but with half the fat and almost half the calories of the slaw you’re used to. 

 

Ingredients
Serves 10

1/2 cup light mayonnaise
1/4 cup low-fat milk
1/4 cup reduced-fat buttermilk
2 tbsp plus 1 tsp granulated sugar
2 tbsp white vinegar
1 tbsp lemon juice
1 tsp apple cider vinegar
1/2 tsp salt
1/8 tsp ground black pepper
8 cups finely minced cabbage (approximately 1 head)
1/4 cup carrot, shredded then finely minced
2 tbsp finely minced onion

Directions
Combine mayonnaise, milk, buttermilk, sugar, vinegars, lemon juice, salt and pepper in a large bowl. Whisk well until the sugar is dissolved.

Add cabbage, carrot and onion, and toss well. Be sure cabbage, carrot and onion are chopped into very small pieces, about the size of rice.
Cover and chill for at least two hours before serving. Overnight is even better.
 

Pumpkin Vanilla Sugar-Free Smoothie

Nutrition Facts
Servings: 1* Calories: 222* Fat: 7.1g* Fiber: 8.4g* Carbs: 32.2g* Protein: 11.9g* Points+:6 Old Points: 4
Ingredients

• 2 tbsp flax seed, ground
• 1/4 c. cottage cheese, low-fat or vanilla greek yogurt
• 1/2 banana
• 1/2 c. almond milk (or any milk you like)
• 1/4 c. pumpkin, canned
• 1/4 tsp. cinnamon
• 1 tsp. vanilla extract
• 1/4 c. unsweetened applesauce
• (optional) SweetLeaf Stevia, vanilla creme to taste
• 1/2 c. ice

Directions
Toss all ingredients together in blender and process until smooth!
This recipe is shared at Slightly Indulgent Tuesday, Tasty Tuesday, Comfy in The Kitchen, and Make Ahead Meals for Busy Mom’s.

Better-Than-Fried Mozzarella Sticks

Comfort foods are named that for a reason! Chef George Duran is as avid a comfort food fan as anyone, but knows they’re not the healthiest choice. This recipe for mozzarella sticks is one of many that he’s adapted to make healthy – all without losing the comforting taste. Try these lightened up mozzarella sticks next time you get a fried food craving!

Added to Recipes on Wed 04/25/2012

Ingredients
Makes 4-6 Servings

12 sticks part-skim mozzarella string cheese
3 tbsp flour
2 egg whites, lightly beaten
1 tbsp water
2 cups panko bread crumbs
1 tsp garlic powder
2 tsp dried oregano
1/4 tsp ground pepper
1/8 tsp chili powder
Non-stick cooking spray
1 cup marinara sauce, warmed

Directions
Remove string cheese from individual packaging and freeze for one hour.

Set oven rack to lower third and preheat broiler on high.

Place flour in a shallow bowl. Beat egg whites and water and place in a shallow bowl. Mix panko with the rest of the dry ingredients and place into a third shallow bowl. Remove string cheese from freezer and coat with flour, then dip in egg whites, and finally coat with the panko crumb mixture. Carefully place them on a dish or cutting board and spray with the non-stick spray. Place on an ungreased baking sheet and broil for 2-3 minutes until browned. Using tongs to flip each mozzarella stick carefully and broil for 1-2 minutes until browned. Remove from oven onto a plate and allow the pan to rest for 2-3 minutes before serving with warm marinara sauce.

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Oven-Fried Fish and Chips

Fish & Chips is a British classic. But with so much fried food in the dish, it’s not the best choice if you’re trying to lose weight. George Duran’s lightened up version is baked, not fried, so you get the same great crunch and flavor without the extra calories. 

 

Ingredients
Makes 2 serving

For Fish
1/2 cup low fat mayonnaise
1 tsp Old Bay seasoning
1/4 tsp cayenne pepper (optional)
1 tsp lemon juice
1 tbsp water
1/2 cup flour
2 (6 oz.) cod filets, cut into 1-inch strips
1 cup Panko style breadcrumbs
Non-stick cooking spray

For Chips
1 large baking potato (like a Russet)
1/2 tbsp olive oil
1 tsp dried thyme
1 tbsp garlic powder
1 tsp cornstarch
1 tsp kosher salt

Directions
Position racks onto the upper and lower third of the oven and preheat to 450°F. Cover one baking sheet with aluminum foil and place on lower rack so it heats up.
Slice potato into 1/4-inch thick rounds and toss with olive oil. Mix thyme, garlic powder, salt and cornstarch together and toss evenly with potatoes. Place on hot baking sheet and on the bottom rack in the oven. Cook for 30 min, flipping the potato slices half way through.

For Fish: Mix mayo, Old Bay, cayenne pepper, lemon juice and water in a small bowl. Add more water, one teaspoon at a time, until you have a smooth and lightly thickened consistency. Place the flour and the panko breadcrumbs in separate shallow bowls and dip cod strips into flour, removing excess flour.  Then dip into the mayonnaise mixture and finally in the breadcrumbs, making sure to press the panko into the fish so that it adheres.

Place fish strips on a baking sheet lined with parchment paper and spray with PAM non-stick spray. Place on the top rack of the oven and cook for 6-10 minutes, depending on the thickness of the fish, until fully cooked. If needed, broil for 1 minute so that the fish are browned.

Remove fish and chips from oven and serve immediately.


 

Fat-Burning Chickpea Muffins

Is stubborn belly fat one of your most bothersome body problems? You can beat the bulge in just 7 days by adding one cup of beans to every meal! Beans, like chickpeas, contain soluble fiber, which works to lower the inflammation that causes belly fat. Start your day off right with this belly fat-blasting breakfast muffin.

Ingredients

1 can or 2 cups boiled chickpeas
2 grated carrots
2 tsp nutritional yeast
2 tsp poppy seeds
1 tsp olive oil
Salt and pepper to taste

Directions
In a large bowl, mix all of the ingredients, except the poppy seeds, until you get a doughy consistency. Evenly drop spoonfuls of dough into muffin pan. Top with poppy seeds and bake for 30 minutes at 350°F.

Alton Brown’s Food Lists for Weight Loss

Chef Alton Brown is no stranger to food. In fact, as host of The Next Iron Chef and Good Eats, he’s a well-respected authority on all things that go on in the kitchen. That’s why, when he decided it was time to lose some weight, he came up with four food lists that were instrumental in helping him drop a whopping 50 lbs, a weight loss that he’s been able to maintain for over two years.

List 1: Foods to Eat Daily

• Dark leafy greens
• Nuts
• Carrots
• Green tea
• Whole grains
• Fruits

These foods should be a part of your daily diet. Whole grains, like oats, are rich in fiber so they fill you up and keep you satiated for longer. Also, soluble fiber keeps your cholesterol levels in check and lowers your risk of heart disease. And fruits, especially purple ones like blueberries, blackberries and Concord grapes are rich in antioxidants and resveratrol, known to promote longevity. To get these foods in every day, Brown freezes the berries into pre-portioned packets and either uses them in smoothies or just eats them as is. Additionally, nuts are a good source of protein and you can fit them in easily every day by eating a handful about 15 minutes before a big meal to help curb overeating.

List 2: Foods to Eat Three Times a Week

• Yogurt
• Cauliflower
• Broccoli
• Sweet potato
• Avocado
• Oily fish
• Tofu

These foods are healthy for you in moderation. For example, sardines are high in protein, and omega-3 fatty acids, which are very good for your heart; plus, the tiny bones contain calcium. Additionally, tofu makes a great low-calorie meat substitute that actually has more protein per calorie than ground beef. Brown frequently uses tofu in pasta sauces, tacos and stir-fry dishes. Cauliflower and broccoli are cruciferous vegetables that have been praised for their cancer-fighting properties, like antioxidants that help rid your body of toxins that might damage cells.

List 3: Foods to Eat Once a Week

• Red meat
• White starch
• Desserts
• Alcohol

These are foods you should only indulge in every once in a while. With alcohol, for instance, Brown’s motto is, “If you’re going to have one drink a week, make it count.” So choose a drink or dessert you really enjoy and savor it, rather than going for something that you might drink more of, but not like as much.

List 4: Foods to Never Eat / Foods to Avoid at All Times

• Soda
• Processed meals
• Canned soups
• “Diet” anything

These are foods you should cut out completely. Brown found that when he drank diet soda or ate processed foods, he would crave and eat sweet and processed things more often, contributing to his weight gain. And artificial sweeteners may be to blame. Studies have shown that artificial sweeteners can be addictive and put taste receptors into overdrive, causing the body to release more insulin – a hormone instrumental in storing body fat. So, instead, he stopped incorporating these foods into his diet altogether.



http://www.doctoroz.com/videos/alton-brown-food-lists-weight-loss

Avocado Supreme

Ingredients:

• 2 Avocadoes cut in half
• 1 cup cooked chickpeas
• ¼ Purple onion
• ½ Yellow pepper
• 2 Tomatoes
• Cilantro
• Fresh Mint Leaves
• 1 tbsp extra virgin olive oil
• Lemon
• Black Olives
• Sea salt
• Pepper

Instructions:

   Finely mince cilantro, mint, and onion. Dice tomatoes and yellow pepper. Combine chickpeas with tomatoes, yellow peppers, cilantro, mint, and onion. Add olives and garnish with olive oil, salt and pepper. Scoop mixture on avocado halves. Squeeze lemon on top and serve. 

Indulge yourself and surprise your loved ones with this fantastic alkaline dish. Celebrate and protect your health at the same time.

Wendy's Chili Recipe

Rich and meaty chili. Low in fat and high in fiber.
Ingredients 2 lbs. ground beef 1 (29-oz.) can tomato sauce 1 1/2 cup water 1 (29-oz.) can pinto beans, undrained 1 (29-oz.) can kidney beans, undrained 1 cup diced onion 1/2 cup diced green chili 1/2 cup diced celery 3 medium tomatoes, chopped 1 1/2 teaspoons ground cumin 3 tablespoons chili powder 1 1/2 teaspoons black pepper
dash garlic powder
Directions 1. In large skillet, over medium-high heat, brown meat; drain fat. Using a fork, crumble meat. Transfer to crockpot. 2. Add remaining ingredients to crockpot; cook high for 3 hours.

Five Travel Snacks To Stop You From Eating Junk Food On The Road {from Snack Girl}

Cereal Bar Recipe
(makes 12 or 24)

1/2 cup peanut butter or other nut butter
2 bananas, mashed
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp vanilla (optional)
Pinch cinnamon (optional)

1/4 cup pumpkin or sunflower seeds (optional)

Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for 5 days.

For one granola bite (12 in recipe) = 190 calories, 8.4 g fat, 26.7 g carbohydrates, 5.4 g protein, 3.1 g fiber, 52 mg sodium, 5 PointsPlus

No-Bake Brownie Balls
(15 balls)
1 cup roasted almonds (no salt added)
15 pitted dates
2/3 cup unsweetened cocoa powder (plus extra for dusting)
1 tablespoon honey, maple syrup, or agave syrup
2 tablespoons water
confectioner’s sugar (optional)


Add almonds to food processor and pulse until ground. Add dates, cocoa powder, honey, and water. Mix until it just forms a sticky mass. Wash hands and attempt to make a ball with the dough (it may need a few drops more water to get to the perfect consistency). Put a tablespoon of cocoa or confectioner’s sugar on a plate. Roll balls in your hand and then roll in sugar or cocoa (or both). Eat! These can be store in the fridge for a week.

For one brownie bite: 109 calories, 6.8 g fat, 12.2 g carbohydrates, 3.6 g protein, 3.5 g fiber, 3 PointsPlus

Crispy Rice Treat Recipe
(makes 12)
2 tablespoons coconut oil or butter
2 cups miniature marshmallows or 20 large marshmallows
2 1/2 cups crispy rice or other healthy cereal
1/2 cup raisins or dried cranberries
1/2 chopped nuts (almonds, walnuts, peanuts, etc.)
1/2 cup dark chocolate chips


Spray non-stick spray on 8×8 inch square pan (or equivalent). Melt coconut oil in large saucepan over low heat and add marshmallows. Stir CONSTANTLY until melted and mix in cereal and whatever else you choose to add in. Press into prepared pan. Cool for 10 minutes and cut into squares.

For one treat: 128 calories, 5.6 g fat, 17.4 g carbohydrates, 1.7 g protein, 0.7 g fiber, 57 mg sodium, 3 PointsPlus

Parmesan Pepper Popcorn Recipe
(makes 1 serving)
2 cups air popped popcorn
2 tablespoons grated parmesan cheese
ground pepper to taste


Mix popcorn and cheese in bowl. Grind pepper to taste and enjoy!

One serving = 104 calories, 3.5 g fat, 12.9 g carbohydrates, 5.8 g protein, 2.4 g fiber, 154 mg sodium, 3 PointsPlus

Oatmeal Raisin Cookie Recipe
(makes 20 cookies)
4 tablespoons unsalted butter
1/4 cup sugar
1 egg
3/4 cup whole wheat flour
1 cup rolled oats
1/2 teaspoon cinnamon
1 teaspoon baking powder
1/4 cup milk
1/2 teaspoon vanilla
1/4 cup raisins


Soften butter in microwave (or leave out of the fridge if you remember). Mix butter, sugar, and egg in a large bowl. Add the rest of the ingredients and mix until combined. Place cookies in ice cube tray and freeze (about 5 hours). When frozen, take out of tray and put in freezer bag.

Preheat oven to 375 F. Place frozen cookie on ungreased baking sheet. Bake for 12-15 minutes or until light brown. Enjoy!

For one cookie = 73 calories, 2.9 g fat, 10.6 g carbohydrates, 1.5 g protein, 0.7 g fiber, 21 mg sodium, 2 PointsPlus

 http://www.skinnymomskitchen.com/2012/04/26/five-travel-snacks-to-stop-you-from-eating-junk-food-on-the-road-guest-post-from-snack-girl/

7 Ways to Lose Weight Naturally

Losing weight naturally is something we all want to do, but many of us lack the knowledge and discipline in order to accomplish this task. When someone first thinks of weight loss, they think of diet pills and trying to become a weekend hero at the gym. This is not going to help you accomplish anything except killing yourself fast, possibly injuring some muscles, putting yourself in the bed for the entire weekend, and setting yourself up to gain the weight back after you have possibly lost some weight from diet pills. It’s best to try and lose weight naturally whenever you start to diet.

1. Juice Fasting For Natural Weight Loss

Juice Fasting may be one of the oldest ways and tricks in the book to lose weight, but it still works today. There is really only one downfall to trying juice fasting and that is paying a lot of money for fruit. Juicers are fairly inexpensive today, so no large cost or out-of-pocket expense will be there. A few different ingredients that you can consider using for your juice fasting should be cabbage, asparagus, cucumbers, celery, tomatoes, grapefruit, oranges, lemons, cranberries, carrot’s and some honey.

Use these many different fruit and vegetable combinations to create some excellent and tasty juices for you in order to lose weight. You can get started on this immediately by visiting Wal-Mart and picking up a few different groups you enjoy and a $49 juicer.

2. Drink Water In The Morning First Thing

Your body is dehydrated when it first wakes up in the morning, so make sure you drink water whenever you first wake up. This will immediately start the metabolism of the body to help burn some fat. Since your stomach will be empty, burning fat and increasing your metabolism will basically happen on its own.

In case you want to skip drinking water because you don’t like the taste, you can consider some green tea without any sugar. Green tea is an excellent fat burner and will help you lose weight, which you can drink all throughout the day, but especially in the morning in order to help jump-start your metabolism.

3. Do 15 Minutes Of Cardio First Thing In The Morning

If you do 15 minutes of light to medium cardio workout in the morning when you first wake up, you’re going to jumpstart your metabolism even more whenever you combine it with drinking 16 ounces of water. This is one of the best ways that has proven to help burn belly fat and get weight off quickly. It is also a great way to increase your heart rate and keep your body healthy at the same time while you lose weight. So do yourself a favor and put on your favorite song, grab your favorite workout video or enjoy a morning walk for 15 minutes to get your heart rate going.

4. Use Herbs That Help Burn Fat Naturally

There are many different herbs that you can consider using to help you lose weight quickly. These are all natural herbs that are proven to help reduce belly fat and cellulite. Some herbs to consider our cinnamon, flax seeds, red pepper, turmeric, partially, dandelion root extract and cayenne. Many of these herbs are available at your local grocery store or supermarket for $2-$4, which is one of the cheapest ways that you can make your food tasty and help lose weight naturally at the same time.

5. Eat Healthy Snacks For Weight Loss

A great way to naturally lose weight is to eat foods that are high in fiber and low in carbohydrates. This way, the body is getting the exact food at once without all of the fat and sugar. On top of this, your body and stomach will feel the sensation of being full, which means you won’t even feel hungry. Some great snacks to consider are grapes, a little bit of almonds or non-salted cashews, Apples, low-fat yogurt, popcorn and even a few high protein bars.

6. Drink Tea, A lot Of It

Green tea, black tea, to long tea, Ginger tea, and dandelion tea and many other types of tea’s have been proven to help lose weight immediately whenever you drink. The fact is that whenever you drink tea, the fact oxidation process starts within your body. It increases your metabolism and helps the fat to burn naturally. Tea also helps with the digestion process, which aids in weight loss.

7. Eats LOTS of Fiber

Eating a lot of fiber in your diet will help you maintain a healthy and regular bowel movement. This is very important in losing weight since you do not want your colon clogged up with nasty stuff. Going to the bathroom and having regular bowel movements on a regular basis has been proven to help with weight loss. Some great ways to get some extra fiber are eagle out of wheat, whole grains, and fruits such as pears that are very high in dietary fiber.

2 Alkaline Juicing Recipes

Juicing is a fantastic way of getting much more nutrients from fruits and vegetables into our diet in a tasty and refreshing way. Juicing offers many benefits including the fact that it requires hardly any digestion, so the nutrients get absorbed faster in your system. It is also a great way to detox. That's why we are including not one, but two Alkaline Drinks recipes below. Hope you enjoy them!

Green drink

Ingredients:

3 large kale leaves2 sticks of celery
1 cucumber
1 banana
¼ Cantaloupe
1 tbsp flax seed
1 Lemon
Distilled water
 

Instructions:

Blend flax seed alone until powdery. Add 1 cup of distilled water, celery, and kale chopped in small pieces. Blend. Add cucumber, banana, and cantaloupe and more water if you like your drink thinner; blend until smooth. Squeeze the lemon juice and enjoy.


Red Drink

Ingredients:

1 Beet
1 Red Apple
1 Carrot
1 Cup of water
Lemon to taste

Instructions: 

Thoroughly wash the produce. Cut in large pieces the beet, apple, and carrot (with skin), and blend in water. Add freshly squeezed lemon for a more refreshing taste.

Remember that beet is a natural detoxifier, liver cleanser, and blood purifier. Beet has been found to protect against coronary artery disease and stroke, lower cholesterol levels, and has anti-aging effects. 

Both these drinks work as alkalizers in our body, and provide us with dense quantities of phytonutrients and antioxidants that empower our bodies to fight disease and live longer, healthier lives.

Losing Weight with Food Combining

Sometimes in order to lose weight all you need to do is rearrange your daily menu and create healthy food combinations for your diet meals.

Balance among foods is the basis of any proper healthy weight loss diet. Along with including a wide range of whole unprocessed foods into your daily diet, it is also wise to emphasize on vegetables and fresh fruits. They are delicious, easy to prepare and full of essential nutrients. But it is also wise to know what to serve together with those fruits and veggies to create a perfect synergy.

It is useless to choose nourishing foods if they are not combined correctly. The wrong combination of foods alters the digestive process, weighting us down and thus ‘poisoning’ our bodies, while the proper food combination prevents these problems.

Healthy Eating Guide Highlights

    Eat regular meals (breakfast, lunch, dinner, few snacks in between)

    Avoid eating large meals in between

    Eat slowly

    Do not overdo alcoholic beverages

    Eat in moderation

    Do not into the temptations from your taste buds, and if you do, do not overindulge

    Drink lots of good quality water throughout the day

   Add fiber to your diet

   Do not skip meals

Food Combinations To Avoid

Starchy Foods With Proteins

Digestion of starches that have been cooked (e.g., pasta, rice, bread) starts in the mouth with certain saliva enzyme - ptyalin, which in order to accomplish this, is produced in great quantities. Production of hydrochloric acid in the stomach is inhibited to permit the ptyalin to continue the digestive process. If meat is added, digestion of starches is suspended, since they absorb the gastric juices needed to digest the meat.

Proteins From Different Types Of Sources

It is important to avoid combining milk and meat. In fact, in the stomach milk forms clots which surround the meat, keeping the gastric juices from carrying on the digestive process, which can resume only after the milk has curdled.

Simple Sugars With Proteins And Starches

Simple sugars (candy, fruit, jam, white sugar) if eaten between meals can easily be digested, but if eaten following a big meal consisting mainly of starches and meat, they can begin fermenting.

Fats And Proteins

Fats do not help gastric secretion; therefore it is not appropriate to combine cheese with meat, or butter with cream because the digestion will be retarded.

Correct Food Combinations

There are foods which can be combined without fear of indigestion. Those are:

    Complex carbohydrates (pasta, rice) and vegetables

    Legumes and vegetables

    Meat and vegetables

    Cheese and vegetables

    Fruit and meats

    Bread and olives

    Bread and fleshy fruit

    Milk and acidic fruit

    Yogurt and fruit

    Cheese And Fruit

Having already undergone preliminary digestion as a result of rising, bread – unlike pasta – can be combined with cheese, meat, and protein rich foods in general.

Try to plan your healthy diet following the above healthy eating guide. Always strive for the proper balance between what you eat and what you burn up, without imposing harsh restrictions on yourself. Instead aim to find the best possible healthy diet plan for yourself.

Cucumber Avocado Salad

ucumber Avocado Salad

1 cucumber, seeds removed, sliced in half to create half moon shape
1 avocado cubed
1 handful of fresh parsley
Mustard Dressing
1 tsp. Dijon style mustard
1 Tbsp. apple cider vinegar
3 Tbsp Olive Oil
Mix together and pour over the salad. Enjoy, this is really cool and soothing.

Ultimate Rice Bowl

This recipe is for a single serving of a very filling meal. If you want to make a smaller or bigger batch, feel free to adjust the ingredients proportionally.

Here’s how to make it…

Ingredients

• 1-2 cups cooked brown rice, depending on how hungry you are (make according to instructions in How to Cook Brown Rice)
• 1/3 cup diced cucumber (I prefer English cucumbers)
• 1 small tomato, diced (I normally use a roma tomato)
• 4-5 sun dried tomatoes, each cut into 6-8 pieces (The best are Mediterranean Organic Sundried Tomatoes)
• 1/4 – 1/2 avocado, diced
• 2-4 tbsp minced green onion
• 1-2 tsp toasted sesame oil (I use Spectrum Naturals Organic Sesame Oil)
• tamari to taste (a few splashes with a shaker bottle)
• 1 tbsp sesame seeds (raw or toasted)

Instructions

1. Put the rice in a bowl.
2. Add sesame oil, tamari, and sesame seeds. Use a fork to mix.
3. Add cucumber, tomato, sun dried tomatoes, avocado, and green onion. Mix again.
4. Enjoy!

Variations

• Add 1 tsp mirin for a sweeter flavor (when you add the sesame oil, tamari, and sesame seeds)
• Add 1/3 cup bok choy, chopped
• Substitute regular soy sauce or shoyu for tamari
• If you like a strong onion flavor, try using minced white, brown, or red onion instead of green onion

You can certainly make this with leftover rice, but I suggest heating the rice first since this dish is best served warm.

How to Cook Brown Rice

Many people have trouble cooking brown rice and having it turn out decently, since it can be more temperamental than white rice. There are also many different ways to prepare it. Here’s the most efficient way I found to cook brown rice on a stove. It takes about 35 minutes from when you start to when you’re eating (which is pretty good for brown rice). This method works for both short grain and long grain brown rice. I prefer long grain. I’ve eaten hundreds of batches of brown rice using this method over the past 10 years. Here are the instructions: Put brown rice and water together in a pot with a lid. Use the ratio of 1.5 cups water to 1 cup rice. I normally make 3c rice with 4.5c water for a single batch. Set the heat to maximum, and bring the rice/water to a boil uncovered. Then put the lid on the pot, and reduce the heat to low/simmer. If your lid has a steam valve, keep it closed. Let the rice simmer for 20 minutes. Turn off the heat, and let the rice sit in the covered pot for another 10 minutes. It’s OK if you let the rice sit longer than 10 minutes (20 or 30 minutes is fine too), but don’t let it go any less. I prefer my rice to be slightly chewy, not mushy, so I usually remove the lid after 10 minutes. Eat and enjoy. Be careful when you remove the lid, since a lot of steam may escape when you do. After the rice is cooked, I normally scoop some into a bowl, and mix it with a little tamari and 1-2 tablespoons of sesame seeds. The sesame seeds add a lot of flavor to the rice. Sometimes I’ll eat it with steamed veggies and blackened tempeh, both of which can be prepared while the rice is cooking.

Why you should soak your nuts and seeds, before eating

The main reason soaking nuts and seeds is so important is because they contain enzyme inhibitors.

The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing.

Nature allowed the inhibitors and toxic substances to be easily removed when the conditions (enough rain and sun) were met.

In nature, when it rains the nut gets enough moisture so it can germinate and produce a plant. The plant then continues to grow with the sunlight.

By soaking nuts and seeds, you release these toxic enzyme inhibitors AND increase the life and vitality contained within them!

The Benefits of Soaking Nuts and Seeds

• Enzyme inhibitors get neutralized.
• The amount of vitamins your body can absorb increases.
• Gluten breaks down so digestion is much easier.
• Phytic acid, which inhibits the absorption of vital minerals, is reduced.

Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature.

Here is the link to find out the soaking times of various seeds and nuts
http://www.raw-food-living.com/soaking-nuts.html

OLD-FASHIONED VEGETABLE SOUP

Ingredients:

1 tablespoon olive oil
2 medium-size carrots, chopped
1 medium-size yellow onion, chopped
1 celery rib, chopped
2 small red potatoes, left unpeeled and diced
1/2 small red bell pepper, seeded and chopped
4 ounces green beans, ends trimmed and cut into 1-inch pieces
1 large garlic clove, minced
6 cups vegetable stock
15.5 oz can navy or other small white beans, drained and rinsed
1/2 cup fresh or frozen green peas
salt and freshly ground black pepper
2 tablespoons chopped fresh parsley leaves

Preparation:

1. Place the oil, carrots, onion, and celery in a 6-quart slow cooker, cover, and cook on High to soften slightly while you assemble the remaining ingredients.

2. Once prepped, add the potatoes, bell pepper, green beans, garlic, and stock to the cooker; cover, and cook on Low for 8 hours.

3. About 30 minutes before you’re ready to serve, add the beans and peas and season with salt and pepper. Just before serving, stir in the parsley and taste to adjust the seasonings. Serve hot.

JerseyNE’s TIP:
To make the soup more hearty and a meal on its own, I added ditalini pasta (cooked separately) to the soup when serving it. It makes for a great cold-weather dinner, and a great comfort meal.

SERVES 4 to 6

TAKEN FROM:

“Fresh from the Vegetarian Slow Cooker” by Robin Robertson

RAW VEGGIE BURGERS

1 cup soaked almond

½ cup grated carrots

½ cup chopped celery

3 tablespoons ground flax seeds

2 tablespoons parsley or cilantro

½ chopped onions

1-2 cloves garlic

1 teaspoon Italian Spices (basil, thyme, oregano)

2 teaspoons Nama Shoyu

1/2 teaspoon Celtic sea salt

2/3 cup water

Soak almonds overnight and drain.

Blend all of the ingredients in a food processor.

Form into 3” patties about ¼” thick on a teflex sheet, parchment paper or other non-stick surface. The thinner they are, the quicker they will dry.

Dehydrate for aprox 8 hrs at 105 degrees. Leave for as many hours as it takes to get to desired hardness.

Flip burgers every few hours. Once dry, store in refrigerator.

Recipe taken from

http://www.whole-body-detox-diet.com/veggie-burgers.html

1. 

What should i buy organic?

When not grown organically, the following plant foods receive high levels of pesticides n tend to carry the greatest amount of pesticide residue .

• Apples
• Cabbages
• Cantaloupe
• Carrots
• Celery
• Cucumbers
• Dates
• Grapes
• Lemons
• Nectarines
• Peaches
• Peanuts
• Pears
• Peppers (bell peppers n others)
• Spinach
• Strawberries
• String beans
• Sweet potatoes
• Tomatoes
• Winter Squash

The following plants foods receive the least amount of pesticide treatment n tend to be relatively free of pesticide residue .

• Avocados
• Corn
• Figs
• Garlic
• Nuts (except peanuts which may have pesticide residue)
• Papayas
• Watermelon

POWER FOOD OF THE WEEK: AVOCADO

vocados are rich in vitamin E,B complex,beta carotene, potassium (2 or 3 times more potassium than bananas),fluorine ,copper n lecithin.A single avocado has about 300 cal.About 75% of an avocados calories come from fat, most of which is monounsaturated fat.This type of fat, help maintain levels of good cholesterol in the body.

Avocados, nourishes the blood, lubricates the lungs and large intestines,balances the liver function n soothes the bladder.

Avocados are a great remedy for erectile dysfunction, constipation,nervousness,and insomnia.Also great remedy for ulcers, n colitis.

Try avocados in salads, shakes,as topping of ur fav chili recipe or in desserts.

PUTTANESCA PASTA SAUCE

2 TBSP canola or olive oil

1 TBSP minced garlic

1 tsp fresh thyme or 1/2 tsp of dried thyme

1 TBSP chopped fresh basil or 1 tsp of dried basil

1/2 tsp red pepper flakes

1 cup basic tomato sauce

or prepared tomato sauce

6 cups diced tomatoes fresh or canned

3/4 cups pitted kalamata olives quartered

2 TBSP capers

1/2 cup chopped fresh parsley

Heat the oil in a saucepan over medium heat and add the garlic, dried herbs, and crushed red peppers.(Fresh herbs will be added later.)Do not brown the garlic.

When the garlic mixture is hot, add the tomato sauce and the tomatoes.If using fresh tomatoes, add 1 cup of water .Cook the sauce,stirring often,just until it bubbles.Add the olives,capers,parsley,and fresh herbs and reduce the heat to low.Allow the sauce to cook for 10 to 15 minutes longer for the flavors to develop.

Makes enough sauce for 1 pound of pasta,or 8 servings.

Recipe taken from “The Complete Vegan Kitchen” by Jannequin Bennett

KINDA RAW AVOCADO SOUP

2 ripe avocados

1 1/2 cups plain soy milk warmed to room temperature

1 can green chilies 4oz

1 medium onion chopped

salt and pepper to taste

2 tsp lemon juice

Chopped chilies or fresh parsley to garnish

Cut the avocados and remove the pits.Spoon the avocado into a mixer and puree.Add the remaining ingredients except the garnish and puree until creamy.Garnish and serve immediately.

Recipe by Sir Paul McCartney

VITALITY SOUP

2 big handfuls of spinach

1 big kale leaf

1/4 red bell pepper,chopped

1 TBSP dark miso

1tsp soy sauce

1 lemon wedge,juiced

pinch of salt

1/2 tsp cayenne (optional)

1 to 1 1/2 cups of water

In a blender, blend the greens with a few splashes of water until smooth.

Add the rest of the ingredients.Blend until smooth.

Top with extra red pepper and arugula and a dash of cayenne.

Detox Soup Recipe

1 large onion, chopped small
1 clove garlic, minced
2 turnips or 1 sweet potato, peeled & chopped small
4 cups vegetable stock (from 1 vegetable stock cube)
1″ piece of ginger, minced
2 large zucchinis, chopped small
2 cups minced curly kale
large handful of spinach, coarsely chopped
juice of 1 lemon
fresh chopped parsley, flax oil & black pepper for garnish (optional)

Saute the onion and garlic in a sauce pan with a little water for a few minutes. Add the turnip or sweet potato and saute until they just begin to soften. Stir in the stock and ginger and simmer for 10 minutes.
Add zucchini and kale and cook over medium-low heat for half an hour, covered. At the end, stir in spinach and lemon juice, letting the spinach wilt. Puree the soup in a blender or using a hand blender and serve with a drizzle of flax oil and generous scatter of parsley and fresh pepper.

Recipe taken from meatoutmondays.org

KRIS CARR’S BUDDHA BOWL

Buddha Bowls are basically veggie scrap bowls with grain, seasoning and avocado. They’re an awesome way to use up all your RAW green pals before they go bad.

Here are some examples:
-millet or quinoa (both quick to cook and great for you!)

Plus any combo of veggies:
-broccoli or cauliflower (cut in tiny florets)
-finely chopped greens (kale, romaine, arugula, spinach, etc)
-onion or scallions
-grated carrot
-chopped celery
-1 – 2 cloves fresh garlic
-Ground flax seeds
-1-1 1/2 avocados (for 2 people)
-olive oil or flax oil to dress (1 – 2 teaspoon)
-sea salt or Braggs
-dash of cayenne

Recipe by Kris Carr

Mint Chocolate Chip Smoothie

Thick, sweet and delicious, this mint chocolate chip smoothie has no extracts or artificial flavors. Using spinach, (kale, or collards) as the main ingredient, are all fantastic at supporting our bodies through detoxification, and you will NEVER TASTE THE SPINACH! Green smoothies can help to improve digestion, increase energy, lower inflammation, regulate metabolism, boost our vitamin and mineral intake and just make us feel good.

Ingredients:

• 1/2 Cup boiling water
• 1 Peppermint Tea Bag
• 1 Cup Silk Or Almond Breeze Unsweetened Vanilla Almond Milk
• 2 Cups Spinach
• 1/3 Cup Fat Free Greek Vanilla Yogurt
• 1 Scoop Vanilla Whey Protein
• 6 Ice Cubes
• 1 1/2 Tbsp. Mini Chocolate Chips, divided
• Spirulina Powder an be added as well (optional)

Directions:

• Steep the tea in the 1/2 cup boiling water until ready to use in the smoothie so that it’s really concentrated. Wait until the water has cooled, about 30 minutes. (You can just make the tea at night and let it cool overnight if you want.)
• Place all ingredients but chocolate chips in your blender in the order of the ingredients listed.
• Blend for 30 seconds or until smooth & creamy.
• Drop in half of the chocolate chips and pulse quickly.
• Pour into a cup and top with leftover chocolate.

Nutrition Facts:

239 Calories

4g Fat

Sexy Crazy Diet Meal Plan

Morning:

Lemon and Cayenne Pepper Water

• 8oz of purified water
• add lemon
• add dash cayenne pepper

After drinking your water have a cup or two of green tea, white tea, or Yerba Mate

Green Smoothie

• 1 avocado
• 5-8 romaine leaves
• 1 cucumber
• 1 cup purified water (I buy bottled water)
• 1 cored green apple or pear
• Stevia to taste

Add ingredients to blender and whip.

Green Juice

You will need a Juicer for the green juice recipe.

• 2 cucumbers
• 5 stalks kale
• 5 romaine leaves
• 2 big broccoli stems
• 1-2 pears
• 1″ piece ginger root

Lunch:

• 2 cups romaine lettuce
• 1/2 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 1/2 cup chickpeas
• 2 TBSP. balsamic vinegar
• 3 brown rice cakes

Or

• 1/4 cup brown rice cooked
• 1/4 cup canned black beans and salsa
• 1/2 cup raw carrots sliced
• 1/2 cup yellow squash
• 1/2 cup avocado
• 1 TBSP. balsamic vinegar
• 1 tsp. olive oil

Or

• 1 cup vegetarian vegetable soup

• 2 cups baby spinach
• 1/4 cup firm tofu
• 1/4 cup bell pepper
• 1/4 cup red onion

Afternoon:

• Either 16 oz. fresh green smoothie or green juice

Note: See green smoothie/green juice recipe above.

Dinner:

• 1 veggie burger. Top with salsa or mustard to taste
• 1 baked sweet potato
• 2 cups mixed green salad
• 2 tsp. red wine vinegar
• 2 tsp. extra virgin olive oil
• 1/2 cup grapes

Or

• 1 frozen vegan entree, such as Amy’s Black Bean Vegetable Burrito
• 1/2 cup steamed broccoli
• 1 tsp. extra virgin olive oil
• 1 cup shredded cabbage
• 1/2 diced pear
• 1 tsp. walnuts
• 2 TBSP. lemon juice

Or

• 3 oz. firm tofu
• 2 cups raw sliced veggies
• 2 tsp. extra virgin olive oil
• 2 TBSP. lite soy sauce
• 1 cup brown rice cooked

Note: Stir-fry tofu and veggies in oil soy sauce.

There you have it “Healthy things to eat“. Choose one daily.