Breakfast
Savory Banana-Walnut Oatmeal
Ingredients:
1/2 cup whole rolled oats
1 cup water
Banana
Cinnamon
Almond, soy or skim milk
Walnuts (can use whole and break into bite size pieces)
Honey or brown sugar
Whip it up:
Bring water to a boil. Add oats and cinnamon. Reduce heat and boil for about 5 minutes. Add chopped banana and bite size walnuts, stir. Pour into bowl and add splash of almond, soy or skim milk. Top with honey or brown sugar.
Lunch
Italian White Bean and Spinach Soup
Ingredients:- 1 (1-ounce) package dried shiitake mushrooms
- 2 cups boiling water
- 2 teaspoons olive oil
- 1 cup chopped yellow onion
- 2 garlic cloves, minced
- 4 cups chopped fresh spinach
- 1 teaspoon chopped fresh rosemary
- 1 teaspoon chopped fresh thyme
- 1/4 teaspoon freshly ground black pepper
- 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
- 1 (14-ounce) can organic vegetable broth (such as Swanson Certified Organic)
- Fresh thyme (optional)
- Crushed red pepper (optional)
Directions:
Combine mushrooms and 2 cups boiling water in a bowl; cover and let stand 15 minutes. Drain mushrooms in a colander over a bowl, reserving liquid. Chop mushrooms; set aside.Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic, and mushrooms to pan; sauté 5 minutes or until tender. Add the reserved mushroom liquid, spinach, and next 5 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Garnish with thyme and red pepper, if desired.
Combine mushrooms and 2 cups boiling water in a bowl; cover and let stand 15 minutes. Drain mushrooms in a colander over a bowl, reserving liquid. Chop mushrooms; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic, and mushrooms to pan; sauté 5 minutes or until tender. Add the reserved mushroom liquid, spinach, and next 5 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Garnish with thyme and red pepper, if desired.
Dinner
Vegetable Turkey Chili
Ingredients:
1 pound ground turkey
1 small onion
3 small-medium peppers (red/green/orange/yellow)
Taco seasoning mix (start with 5 tablespoons and adjust to taste)
1 can (15 oz) diced tomatoes
1 small (4-6 oz) can of tomato paste
1-2 can(s) beans (pinto/kidney/light kidney/garbanzo)
1 1/2 cups chicken broth
1 can diced green chiles (optional)
salt to taste
Directions:
Add turkey, onion, and peppers to pot and cook until turkey is no longer pink. Drain. Sprinkle in taco seasoning mix and stir. Add tomato paste, diced tomatoes, beans, green chiles, and chicken broth. Stir. Add more broth, if needed, to reach desired consistency. Simmer for about 15 minutes. Add salt to taste.
Want a topping? Add shredded cheese, chopped cilantro and or light sour cream.
Desserts
Healthy Pumpkin Spiced Cookies
Ingredients:
2 cups organic raw whole rolled oats
8 ounces (about 1 cup) organic mashed pumpkin (from a can is ok)
1 small ripe banana, chopped
1/3 cup sliced almonds
3 tbsp ground flax seeds
3 tbsp grade B maple syrup
1 ½ tsp pumpkin pie spice
¼ tsp fine sea salt
2 cups organic raw whole rolled oats
8 ounces (about 1 cup) organic mashed pumpkin (from a can is ok)
1 small ripe banana, chopped
1/3 cup sliced almonds
3 tbsp ground flax seeds
3 tbsp grade B maple syrup
1 ½ tsp pumpkin pie spice
¼ tsp fine sea salt
Directions:
Preheat the oven to 350. Lightly spray a baking sheet with a natural olive oil or canola oil cooking spray. Combine pumpkin, banana, maple syrup, pumpkin pie spice and salt in a large mixing bowl and mix on high with a hand mixer until mostly smooth, about two minutes. Fold in the oats, almonds and flax using a large wooded spoon until the mixture is uniform. Form 12 small cookies and bake for 11-13 minutes. They will stay soft but hold together well. Let cool 10 minutes before eating, and store in an airtight glass container in the refrigerator for up to 3 days.
Substitutes
Gluten Free, Grain Free Cauliflower Pizza Crust
Ingredients:
Large head of cauliflower
4 oz. garlic and herb chevre goat cheese
1 egg
About 1 tbsp olive oil
Directions:
Remove leaves and stems from cauliflower and chop into small chunks.
Add chunks of cauliflower to food processor and blend. You want a rice like consistency.
Preheat oven to 450 degrees.
Add cauliflower to boiling water. Steam for roughly 6-7 minutes.
Strain in a fine mesh strainer.
Let cool.
In large mixing bowl combine cauliflower, egg and goat cheese. Feel free to add fresh herbs such as oregano and basil.
Combine ingredients well and transfer to oiled baking sheet (can also use parchment paper).
Use your hands to form a thin even layer "crust".
Optional: You can brush top of crust with olive oil to help with browning
Bake for about 15-18 minutes.
Remove, add sauce, toppings and cook for another 5-8 minutes or until cheese is melted.
Remove, let cool, slice and enjoy!