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Yummy Egg Muffins

·      9 Eggs, beaten

·      ¼ C Unsweetened almond milk or water

·      ¾ Tsp Salt

·      1 Tsp Fresh or ½ tsp dry Oregano

·      Dash Pepper

·      8 oz Ground turkey, browned with onion (OPTIONAL)

·      1 C Finely chopped fresh cauliflower

·      ½ Finely chopped fresh bell pepper (any color)

·      10-15 Grape tomatoes, quartered

 

1.     Preheat oven to 350 degrees

2.     Beat eggs, almond milk or water by hand in large bowl.

3.     Add salt, pepper and oregano, beating lightly to mix

4.     Add ground turkey, if using, and vegetables

5.     Using either a standard muffin pan or jumbo muffin pan, spray pan with coconut or other oil lightly to prevent sticking and divide egg mixture into muffins cups (¼ C for standard or ½ C for jumbo usually works)

6.     Cook in 350 oven for 25 minutes

7.     Cool and remove from muffin pan

 

1 Jumbo Muffin or 2 Standard Muffins = 1 serving

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Kale Salad with Orange Vinaigrette

Makes 1 serving

Ingredients 

1 cup steamed kale

¼ cup canned chickpeas, rinsed and drained

1 cup thinly shaved fennel 

½ cup cooked quinoa

2 tablespoons Orange Vinaigrette (see below)

5-6 mint leaves, finely chopped

freshly ground pepper

Combine kale, chickpeas, fennel, and quinoa in a medium mixing bowl and toss with the orange vinaigrette; be sure to coat everything evenly. Add mint and parmesan, saving just a little bit of both for garnish, and toss gently, just to combine. Transfer to a plate or bowl, and garnish with the remaining parmesan and mint, plus freshly ground pepper, to taste.

Orange Vinaigrette

Juice of ½ large orange (about 2 tablespoons), strained

1/2 tablespoon apple cider vinegar

⅛ teaspoon kosher salt

1 tablespoon olive oil

1 garlic clove, crushed

In a small mixing bowl, combine orange juice, apple cider vinegar, and kosher salt. Slowly drizzle in the olive oil while vigorously whisking the mixture with a small whisk. Whisk for an additional 30 seconds after all of the oil has been added. Add crushed garlic.

Vinaigrette will keep for up to 3 days, refrigerated in an airtight container.

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Vegetarian Split Pea Soup

1 tablespoon extra virgin olive oil (13.5g fat, 0 Carb, 0 protein; 119 cal)

2 large onions, chopped (.4g fat, 28g carb, 3.2g protein; 120 cal)

1/2 teaspoon fine-grain sea salt

2 cups dried split green peas, picked over and rinsed (4g fat, 248g carb, 104g fat; 1360 calories)

5 cups water or vegetable stock

Juice of 1/2 lemon (reserve the zest) (0g fat, 2g carb, .1g protein; 8 cal)

A few pinches of smoked paprika

Add olive oil to a big pot over med-high heat. Stir in onions and salt and cook until the onions soften, just a minute or two. Add the split peas and water. Bring to a boil, dial down the heat, and simmer for 20 minutes, or until the peas are cooked through (but still a touch al dente). Using a large cup or mug ladle half of the soup into a bowl and set aside. Using a hand blender (or regular blender) puree the soup that is still remaining in the pot. Stir the reserved (still chunky) soup back into the puree - you should have a soup that is nicely textured. If you need to thin the soup out with more water (or stock) do so a bit at a time. Stir in the lemon juice and taste. If the soup needs more salt, add more a bit at a time until the flavor of the soup really pops.

Ladle into bowls or cups, and serve each with a good pinch of smoked paprika and a touch of lemon zest.

Serves 4 to 6: 4 servings = 4.5g Fat, 69.5g carb, 26.83g protein; 402 calories OR for 6 servings = 3g fat, 46.3g carb, 17.9g protein; 267.84 calories

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Dina's Vegetarian Chili

1 C Dry Black Beans, soaked or preferably sprouted

1/2 C Dry Small Red Beans, soaked or preferably sprouted

1/2 C Dry Small White Beans, soaked or preferably sprouted

1 Onion, diced

1 Bell pepper, diced

2-3 Cloves Garlic

1 tbs coconut or olive oil

1 Can diced tomatoes

Paprika, cumin, chili powder, salt to taste

Soak/sprout beans separately. Cook beans separately. This will avoid dying all the beans to one color and make a more attractive meal. This should take 1-2 hours at most.

Sauté onion, bell pepper and garlic in oil until onion is barely translucent.

Once beans are tender but not soft, drain excess water and combine all ingredients including spices and salt in a stock pot or crock pot and cook, stirring frequently, until chili is ready. If using a crock pot, high heat is fine. If using the stove top, cook on medium and stir frequently.

 

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Any Day Black Beans

1 lb. dry black beans 

1 lg onion

1 lg bell pepper

3-4 stalks celery

2-4 cloves garlic

1-2 tbs Liquid Smoke

Water to cover beans + 1-2”

Soak or preferably sprout beans. This improves their digestibility and, when sprouted, converts the protein into complete protein. When beans are ready to cook, mince or puree vegetables. Add water, Liquid Smoke and salt to taste. Bring to a boil. Cover and reduce heat. Simmer for several hours until beans are tender.  Stir frequently to prevent beans from sticking to the bottom of the pan. When beans are nearly finished, uncover and continue simmering until liquid is at your desired consistency.

I often double the onion and bell pepper, chopping the second half and adding them to the cooking process for more flavor and texture.

 

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Dina's Vegetarian Stuffed Bell Peppers

3 C Basic Pasta Sauce

1 C Cooked Quinoa

1 lb Cooked Lentils 

6 Bell Peppers, tops, seeds & membranes removed 

1/2 large onion

1/4 C chopped bell pepper (I use the tops from the above bell peppers)

4 cloves garlic minced

1 tbs olive oil

Using same recipe at “Basic Black Beans” or bulk version of Cooked Lentil recipe above, cook sprouted lentils. Drain any remaining liquid once lentils are cooked. Cook onion, bell pepper, and garlic in olive oil. Add vegetables and cooked quinoa to the lentils and mix well. Add 3 C basic pasta sauce (or enough to blend well with lentil mixture). Divide even and spoon into bell peppers*. Place peppers upright in a 9X12 baking pan. Bake in 350 oven for 15-20 minutes until hot through and peppers are cooked.

*You may need to cut bottoms of peppers level so they will stand up, ensuring not to cut open the bottoms.

Per stuffed bell pepper

329 calories; 3.12g fat; 54.9g carb; 18.8g protein; 8.5% calcium; 27.5% iron

 

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Black Bean Burgers

BLACK BEAN BURGERS

2 cans (14.5 Each) Seasoned Black Beans (or use equivalent amount of Basic Black Bean recipe for better health and flavor!)

1 cup roughly ground, rolled oats (F-7, C-64, P-14)

1/4 cup Grated White Onion

1 whole Egg (F-5, C-0, P-6)

1/2 teaspoon Chili Powder

Salt And Pepper

Drain, but do not rinse, the black beans. Place them in a bowl and use a fork to mash them. Keep mashing until they're mostly broken up, but still have some whole beans visible. Add the ground oats, onion, egg, chili powder, salt, pepper, and hot sauce. Stir until everything is combined, then let the mixture sit for 5 minutes. 

Heat a tablespoon or two of olive or coconut oil in a skillet over medium-low heat. Form the bean mixture into patties slightly larger than the buns you're using (the patties will not shrink when they cook.) Place the patties in the skillet and cook them about 5 minutes on the first side. Flip them to the other side and continue cooking them for another 5 minutes, or until the burgers are heated through. Top with lettuce and tomato, then serve hot!

Prep Time: 10 Minutes

 

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Any Day Cooked Lentils

1 TBS Olive Oil

1 Medium Shallot, finely minced

2 Garlic cloves, finely minced

1 TSP Paprika

1-1/2 C water

3/4 C Dry Lentils, rinsed

2 TBS Tamari, divided

1 TSP Apple cider vinegar

In medium saucepan with lid, heat oil over medium heat. Add minced shallot and garlic and cook, stirring frequently, until fragrant and starting to soften, about a minute. Add paprika, lentils, water, and 1 tablespoon tamarin. Bring mixture to a boil over high heat. Reduce the heat to low, cover the pot, and simmer the mixture, stirring occasionally, for 45-55 minutes, until the lentils are tender.

Remove pot from the heat and let the lentils sit, covered, for 10 minutes. Stir in the remaining 1 tablespoon tamarin and apple cider vinegar. 

Cool completely before storing leftovers. Lentils will keep for up to 5 days refrigerated in an airtight container.

NOTE: Spouting whole lentils for 1-3 days prior to cooking rather than using split lentils, makes proteins and other nutrients more available and absorbable to the body!! However, be sure to plan for increased cooking time in your meal prep.

 

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Cauliflower Steaks

1 Head of Cauliflower

1-2 TBS Olive or Coconut Oil

Salt and Pepper to taste

Preheat oven to 450 degrees. Remove stem from cauliflower. Place cauliflower head, stem side down, on cutting board and cut 2-4 1/2-1 inch slices from the center.  Cut up remaining cauliflower for roasting and save for another meal or snacks for later. Drizzle slices and cut pieces with preferred oil and place on a cookie sheet (lining the cookie sheet with parchment paper saves clean up time!) and roast in 450 degree oven until done, usually 15 minutes per side.  Serve with lentils or beans or other protein source for a healthy meal!!

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Overnight Oats

1/4 C Rolled oats

1 Svg Unflavored protein powder (optional*)

1 1/2 tsp Chia seeds

1/2 C Unsweetened Vanilla Almondmilk (Unsweetened Vanilla Cashew milk is also very nice)

Add 2-3 add-ins of choice: 1 tbs shredded coconut, 1/2 tbs sliced dry roasted almonds, 2 tbs fresh fruit, 1 tbs dried fruit, etc.

In single serving containers, measure out and mix all ingredients, pouring Almondmilk in last. Thoroughly stir the ingredients, ensuring the protein powder is well blended with the other ingredients. 

Place finished containers in the refrigerator overnight. They will keep for up to 4 days--3 if using fresh fruit. No cooking is necessary. The ingredients will absorb the nut milk and be ready the next morning. Dry ingredients can be prepped farther in advance and then add the nut milk and fresh fruit when you’re ready. 

*I use Collagen Peptides by Vital Proteins but VEGETARIANS will need an unflavored vegetable based protein like ProMix's Vegan Unflavored Protein or PlantFusion's Unflavored Protein. All are available on Amazon.

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Quinoa & Egg Muffins

4 eggs

1 cup cooked quinoa (I used vegetable stock to cook the quinoa for added flavor)

1 ½ cups of chopped vegetable (I used my food processor to mince broccoli & red bell pepper, but tomatoes, spinach or kale, onions and mushrooms would also be nice!)

Salt and pepper to taste

Instructions

Preheat oven to 350F and line muffin pan

In a bowl, beat eggs and add quinoa and chopped vegetable of your choice; stir until well combined

Divide egg mixture evenl into 6 large muffin cups--you can use liners or spray with coconut or olive oil

Bake for 20mins (mine took exactly 20 minutes; make sure the muffins are cooked through on the inside)

Serve immediately OR store and grab for a quick snack or breakfast on the run!

This is perhaps my fastest and easiest go-to recipe for snacks. Very little work goes into making this recipe and within 30 minutes, I'm done. Six muffins = 6 prepped snacks for the week! No fuss, no muss!

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Quinoa Patties

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Quinoa Patties

Quinoa Patties and Eggs.jpg

2 1/2 cups / 12 oz / 340 g cooked quinoa, at room temperature (cooking in vegetable stock adds a richer flavor)

4 eggs, beaten

1/2 teaspoon fine-grain sea salt

1/3 cup / .5 oz / 15 g finely chopped fresh chives*

1 yellow or white onion, finely chopped*

3 cloves garlic, finely chopped*

1 cup ground oats

1 tablespoon extra-virgin olive oil or coconut oil, divided in half

Combine the quinoa, eggs, and salt in a medium bowl. Stir in the chives, onion, and garlic. Add the ground oats which substitute for bread crumbs, stir, and let sit for a few minutes so that the oats can absorb some of the moisture. At this point, you should have a mixture you can easily form into twelve 1-inch / 2.5 cm thick patties. I err on the very moist side because it makes for a not-overly-dry patty, but you can add a more bread crumbs, a bit at a time, to firm up the mixture, if need be. Conversely, a bit more beaten egg or water can be used to moisten the mixture.

Heat the oil in a large, heavy skillet over medium-low heat, add 6 patties, if they'll fit with some room between each, cover, and cook for 7 to 10 minutes, until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties.

Alternatively, the quinoa mixture keeps nicely in the refrigerator for a few days; you can cook the patties to order, if you prefer.

Makes 12 little patties.

*The use of my food processor makes the task of finely chopping the onions and garlic far less painful (I am one of those souls cursed to be highly sensitive to onions and end up crying profusely whenever I need to chop them so finely chopped onions are terrifying to me :-)!! The food processor ends this problem AND speeds things up immensely). I then pre-chop the chives and add them to the food processor to blend them evenly with the onion and garlic before adding all to the quinoa and egg mixture.

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Basil Vinaigrette

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Basil Vinaigrette

3 tbs extra-virgin olive oil
2 tbs red wine vinegar
2 tbs balsamic vinegar
2 tbs fresh lemon juice
2 tbs grainy mustard
2 tsp minced garlic
1/4 cup finely chopped fresh basil

Add all ingredients to a dressing shaker and shake.  Serve over salad.

 

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Oats Only Muffins

Ingredients

  • 2 large eggs (140 calories)
  • 1 teaspoon vanilla extract
  • 2 cups applesauce, unsweetened (200 calories)
  • ½ cup or 1 banana, mashed (120 calories)
  • ½ cup honey (515 calories)
  • 3 ½ cups, Old Fashioned rolled oats (1330 calories)
  • 1 ½ cups steel cut oats (1020 calories)
  • 2 tablespoons flaxseed meal (80 calories)
  • 1 tablespoon ground cinnamon
  • 3 teaspoon baking powder
  • 1 teaspoon salt
  • 2 ½ cups water

Optional

  • ½ cup white raisins (218 calories)
  • ½ cup dried cranberries (260 calories)
  • ½ cup slivered almonds (312 calories)
  • ½ cup DARK chocolate chips (387 calories)

4,582 total calories per recipe/yield 30 muffins = 145 calories per muffin

Instructions

  1. Preheat oven to 350 degrees.
  2. Boil water and add to steel cut oats; soak oats until cool.
  3. Mix in eggs, vanilla, applesauce, banana and honey.
  4. Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.
  5. Add dried fruit, nuts, and chocolate chips or other add-ins as desired.
  6. Spray a 12 with cooking spray or use cupcake liners—I use 2” Teflon cupcake liners and drop ¼ c of mixture into muffin liners making 30 muffins. Muffins will NOT rise.
  7. Bake 25 minutes until a toothpick in center comes out clean.
  8. Cool and enjoy or freeze for later.
I've moved on to Teflon cupcake liners since I make these all the time!!

I've moved on to Teflon cupcake liners since I make these all the time!!


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Baked Oatmeal

2 1/2 C rolled oats
1/4 C oat bran
1/2 C steel cut oats
2 tsp baking powder
1/2 tsp salt
1 1/2 - 1 3/4 tsp cinnamon
(Mix together in large bowl)

1 egg slightly beaten
2 1/2 C water
+1/3 C unsweetened applesauce
1/4 C packed brown sugar
1/4 C vegetable oil
(Mix together in medium bowl)

2 C fresh fruit (I like berries!)
1/2 C chopped nuts (walnuts, pecans &/or almonds are good options)

Add egg and water mixture to oat mixture. Stir gently until all ingredients are well blended. Fold fruit and nuts into mixture. Allow to sit for 1-2 hours. Divide evenly into 12 - 6oz custard cups. Bake at 350 for 35 minutes.

Nutritional Information: 

Calories 205.24

Total fat 20.63

Sat. Fat .58g

Cholesterol 15.58mg

Sodium 105.66mg

Total Carbs 27.38g

Dietary fiber 5.33g

Sugar 7.5g

Protein 5.375g

Calcium     6.9%

Iron      8.5%

Vit C    6.2-8.6%

 

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