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Shrimp Jambalaya

Serves 4 Ingredients: ½ cup chopped onion ½ cup chopped green pepper 1 clove minced garlic 1 (16 oz) can stewed tomatoes ½ cup water 2 bay leaves ½ tsp thyme ¼ tsp basil ¼ tsp red pepper Dash pepper 1 lb deshelled shrimp 2 cups cooked brown rice Pam cooking spray Instructions: In a saucepan coated with Pam, cook onion, pepper and garlic until tender.  Stir in stewed tomatoes, water, bay leaves, th ...[Read More]

St. Patty’s Green Smoothie

Ingredients 1-½ cups of water 1 head organic romaine lettuce ½ head large organic spinach 3-4 organic celery stalks 1 organic Fuji apple, cored and chopped 1 organic pear, pealed and chopped 1 organic banana Directions Add water and chopped head of romaine and spinach to blender. Blend on low speed until smooth. Gradually increase blender speed and add celery, apple, pear and banana. Blend until s ...[Read More]

No time for breakfast smoothie

1  scoop protein powder 1/4  cup dry oatmeal 1  tbsp ground flax seeds 1  tbsp natural almond or peanut butter or 6-8 raw almonds ½  frozen banana 1 cup soy, rice, almond or skim milk Place all ingredients together in a blender and blend at high speed until smooth.

Blackened Chicken with cilantro lime quinoa

Ingredients (Serves 2-3) 2 Boneless Skinless Chicken Breasts ½ Teaspoon of Paprika ¼ Teaspoon of Salt ¼ Teaspoon of Pepper ¼ Teaspoon of Cayenne Pepper ¼ Teaspoon of Onion Powder ¼ Teaspoon of Cumin 1 Teaspoon of Olive Oil 2 Cups of Low Sodium Chicken Stock 1 Cup of Quinoa Juice and Zest from Two Limes A Dash of Salt and Pepper 2 Tablespoons of Cilantro, chopped Directions Combine all the dry seas ...[Read More]

Protein Green Smoothie

Ingredients 1-½ cups of water 2 large handfuls of organic spinach 3-4 organic celery stalks 1 organic Fuji apple, cored and chopped 1 organic pear, pealed and chopped 1 organic banana 1-2 scoops of plain all natural protein powder (I use Sun Warrior or ALLMAX) Directions Add water and spinach to blender. Blend on low speed until smooth. Gradually increase blender speed and add celery, apple, pear, ...[Read More]

Roasted Black Bean & Guacamole Chicken Wings

Servings: Serves 6 Ingredients 6 whole wheat tortillas 2 roasted chicken breasts, diced and set aside 4 to 5 cups arugula Black Bean & Mango Salsa Guacamole Directions To warm tortillas: Place a tortilla on a gas stove, warming each side for approximately 20 seconds. Repeat for each wrap as it is being assembled. Or, preheat oven to 325°. Wrap the tortillas in foil and heat for 15 minutes. Tur ...[Read More]

Super food salad

Serves 5 Ingredients: 1/2 cup dry quinoa 1/3 cup red onion, chopped 1 orange, peeled and segments chopped 1 avocado, chopped 1 cup canned black beans, rinsed and drained 1-cup pomegranate arils (about 1 pomegranate worth) 1 cup frozen corn, thawed 1/3-cup cilantro, chopped Salt & pepper For the Lemon Vinaigrette: 2 lemons, juiced (need 1/4 cup juice) 2 garlic cloves, finely minced Dash of swee ...[Read More]

Butternut Squash & Pear Soup

Ingredients: 2 tsp olive oil 1 cup finely chopped onion 1 tbsp curry powder 1 pound butternut squash (about half a medium squash), cut into 1-inch pieces 2 ripe medium Bartlett pears, peeled, cored and cut into 1-inch pieces 3 1/2 cups fat-free, low-sodium chicken or vegetable broth Preparation: Heat oil on medium heat in Dutch oven or soup pot. Gently sauté onions until softened—about 5 minutes. ...[Read More]

Wheat-berry, Kale and Cranberry Salad

Makes 6 Servings Nutrition: ▪    286 calories ▪    6 protein ▪    40 carbohydrates ▪    13 fat ▪    6 fibre ▪    220 sodium Ingredients: ▪    1 cup dried wheat berries ▪    1/2 cup dried cranberries ▪    1/3 cup extra-virgin olive oil ▪    3 tbsp balsamic vinegar ▪    1/2 tsp salt ▪    5 cups chopped kale, ▪    1/2 cup diced red onion ▪    1 yellow pepper Directions Rinse wheat berries. Combine wi ...[Read More]

Roasted Salmon with Ginger

INGREDIENTS For the fish: Four 6–7 ounce salmon fillets Fine sea salt and freshly ground black pepper, to taste 2 tablespoons olive oil For the sauce: 2 large shallots, peeled and minced (about ¼ cup minced) 1 tablespoon ginger root, peeled and grated 1 teaspoon chile-infused oil ¼ cup Spanish sherry vinegar 2 tablespoons low-sodium soy sauce DIRECTIONS For the fish: Preheat your oven to 350 degre ...[Read More]

Squash…One of Fall’s Healthy Favourites!

As a low calorie, high fiber, nutrient dense food, squash ranks as one of the healthiest and most favorite foods of fall! The winter squash group includes pumpkin, acorn, butternut and spaghetti squash. Winter squash is rich in nutrients and provides an excellent source of vitamin A, vitamin C, folic acid & fibre. What is great is that it is so easy to prepare. I enjoy roasting it with fresh g ...[Read More]

Super Bowl Favorites All Cleaned Up!

We all know that Super Bowl Sunday is not just about the game—it’s really ALL about the food! Trying to keep in the eating game all while trying to keep snacks healthy and clean can be a challenge.  Before you know it by Monday morning your suit buttons are popping and you feel over stuffed after indulging in store bought snacks loaded with fat and sodium.  Over the next few days I will share with ...[Read More]