This Egg Breakfast Salad is amazing and so quick and easy to make…the ingredients are always available and breakfast will be ready in no time. Add extra protein and turn the salad into a meal in a bowl:
 
• Add crumbled feta, goat cheese or blue cheese for a delicious tang.
• Add dry roasted unsalted sunflower seeds for a delicious and nutritious crunch.
 
Ingredients – Salad:
1 Cup of Butter Lettuce or Romaine Lettuce
1 Egg Soft Boiled or Hard Boiled
¼ Cup Cherry Tomatoes, sliced in halves
1 Small Avocado, thinly sliced
1 – 2 Tablespoons of Feta Cheese, crumbled
Ingredients – Dressing:
1 – 2 Teaspoons Extra-Virgin Olive Oil
1 – 2 Teaspoons of Lemon Juice or Balsamic Vinegar
Sea Salt, to taste
Ground Black Pepper, to taste
 
Preparation:
1) In a small pot, bring the water up to a boil, then lower it to a simmer. Add the egg to the pot, and then begin timing for seven minutes for a soft boiled egg and 10 minutes for a hard boiled egg. Remove the egg from the pot and place under running cool water for 30 seconds.
2) In a bowl, whisk oil, lemon juice or balsamic vinegar, salt and pepper.
3) Add dressing, lettuce and tomatoes and toss gently. Place on plate.
4) Sprinkle cheese, add avocado and egg. Serve immediately.
 
Serves: 1
Active Time: 5 minutes
Total Time: 10 minutes
Level: Easy

This bulgur recipe is the perfect side to any dish. It is so easy to make, so delicious and so good for you. To find out more about bulgur wheat and its amazing health benefits, checkout this article: Bulgur Wheat: The Better Wheat for Your Belly & More.
 
Ingredients:
1 Cup Bulgur
1 Can of Diced Tomatoes, petite-diced if available
1 Can of Chickpeas
2 Cups Vegetarian Broth or Water
3 Tablespoons Extra Virgin Olive Oil
1 Small Onion, chopped
3 Garlic Cloves, minced
Sea Salt, to taste
Ground Black Pepper, to taste
 
Preparation:
1) Heat the oil in a saucepan.
2) Add onions and garlic and sauté until onions are translucent.
3) Add the tomatoes, and simmer for about 2-3 minutes over medium heat to enhance the flavors.
4) Add chickpeas, bulgur, salt, pepper and vegetarian broth and bring to a boil.
5) Cover pot and turn heat to a very low simmer for about 20 minutes.
6) Turn off heat when all liquid is absorbed and fluff gently with a fork.
 
Serves: 4
Active Time: 10 minutes
Total Time: 30 minutes

Give your plain rice a makeover with this elegant turmeric rice pilaf recipe. It is very flavorful and the perfect side to any dish. The recipe includes turmeric which is really good for you…it has powerful anti-inflammatory effects and is a very strong antioxidant. Discover the 100 Awesome Health Benefits of Turmeric.
 
Ingredients:
1 Cup Rice
¼ Cup of Angel Hair Pasta, broken into small pieces about ½ inch
2 ½ Cups Vegetarian Broth, Chicken Broth or Water
3 Tablespoons Extra Virgin Olive Oil
1 ½ Teaspoon of Turmeric
Sea Salt, to taste
 
Preparation:
1) Heat the oil in a saucepan.
2) Add the pasta and sauté until golden brown.
3) Add the liquid, salt and rice and bring to a boil.
4) Cover pot and turn heat to a very low simmer for about 20 minutes.
5) Turn off heat when all liquid is absorbed and fluff gently with a fork.
 
Serves: 4
Active Time: 10 minutes
Total Time: 30 minutes

This delicious angel hair pasta dish is very easy to make with baby heirloom tomatoes, fresh basil and olive oil.
 
Ingredients:
½ Pound of Whole Grain (or Gluten Free) Capellini Pasta (Angel Hair)
3 Cups of Baby Heirloom or Cherry Tomatoes, sliced in halves
½ Cup of Fresh Basil, julienned
3 Garlic Cloves, minced
4 Tablespoons Extra-Virgin Olive Oil
Sea Salt, to taste
Freshly Ground Black Pepper, to taste
Parmesan Cheese
 
Preparation:
1) Cook pasta as directed on package.
2) Drain pasta and then return to pot, mix with one tablespoon olive oil.
3) In a large bowl, mix tomatoes, basil, garlic and olive oil. Season with salt and pepper to taste.
4) Place pasta on a plate and add tomato mixture.
4) Garnish with freshly grated parmesan cheese.
5) Serve immediately, warm or at room temperature.
 
Serves: 4
Active Time: 10 minutes
Total Time: 15 minutes

Enjoy this delicious vegetarian dish. Cook it whole if you are concerned about the okra being slimy…this okra dish will taste even better as a leftover. Serve with rice, pasta or as a side dish.
 
Ingredients:
2 Bags of Frozen Okra (about 12 ounces each), stemmed
1 Can of Diced Tomatoes, petite-diced if available
1 Cup Vegetarian Broth or Water
2 Tablespoons Extra Virgin Olive Oil
1 Small Onion, chopped
3 Garlic Cloves, minced
Sea Salt, to taste
Freshly Ground Black Pepper, to taste
Pinch of All Spice, if available
Pinch of Dried Pepper Flakes, if desired
 
Preparation:
1) Heat the oil in a skillet.
2) Add onions and garlic and sauté until onions are translucent.
3) Add the tomatoes, and simmer for about 2-3 minutes over medium heat to enhance the flavors.
4) Add salt, pepper, vegetarian broth or water and bring to a boil.
5) Turn down the heat to medium, and cook okra until tender for about 15 – 20 minutes.
6) Serve over rice or as a side dish.
 
Serves: 4
Active Time: 15 minutes
Total Time: 30 minutes

Enjoy these golden and crispy baked french fries that will melt in your mouth. Great as a side dish for just about anything: chicken, hamburgers, kebabs, etc.
 
Ingredients:
4 Golden Medium Size Potatoes
¼ Cup Extra Virgin Olive Oil
¼ Cup Freshly Grated Parmesan Cheese
Sea Salt
Ground Black Pepper
 
Preparation:
1) Preheat oven to 400 degrees F.
2) Prepare a baking sheet with aluminum foil.
3) Peel potatoes and cut into ½ inch thick slices lengthwise, then cut again into half.
4) Place the potatoes into a pot of cold water with 1 tablespoon of salt.
5) Remove the potatoes from the water as soon as it starts boiling.
6) Drain carefully and put in a bowl. Add olive oil, salt, black pepper. Toss well.
7) Spread the fries on the baking sheet, and bake until light golden brown, about 30 minutes.
8) Remove from oven and immediately sprinkle with freshly grated parmesan cheese.
9) Let cool for about 2 minutes and serve.
 
Serves: 4
Active Time: 15 minutes
Total Time: 35 minutes

Enjoy this delicious and light summer salad with blueberries and strawberries, paired with tangy feta cheese!  Add protein and turn the salad into a meal in a bowl:
 
– Add grilled chicken breast strips or shredded rotisserie chicken breasts for a delicious and healthy meal.
– Add dry roasted unsalted slivered almonds for a delicious and nutritious crunch.
 
Ingredients – Salad:
1 bag of mixed salad greens (5 ounces)
2 cups fresh blueberries
2 cups fresh strawberries, hulled and sliced thinly
½ cup crumbled feta, goat cheese or blue cheese
 
Ingredients – Dressing:
3 – 4 tablespoons extra-virgin olive oil
½ lemon juice or 2 -3 teaspoons balsamic vinegar
¼ teaspoon sea salt or to taste
¼ teaspoon ground black pepper or to taste
 
Preparation:
 
In a bowl, whisk oil, lemon juice or balsamic vinegar, salt and pepper.
Add greens and toss well. Place on plates.
Scatter feta cheese, blueberries and strawberries over each plate. Serve immediately.
 
Serves: 6
Active Time: 15 minutes
Total Time: 15 minutes
Nutrition Facts Per Serving: 120 Calories, 8g Carbohydrates, 11mg Cholesterol, 7g Fat, 125mg Potassium, 3g Protein, and 190mg Sodium

This baked salmon combined with the sweetness of the bell peppers and onions recipe is very delicious and nutritious and very quick and easy to make.

Ingredients:
• 1 medium thinly sliced onion
• 4 medium thinly sliced bell peppers (1 green, 1 orange, 1 red, and 1 yellow)
• 4 6 oz. salmon fillet
• 3 tablespoons extra-virgin olive oil
• 1 small lemon juice
• 1 teaspoon sea salt or to taste
• ½ teaspoon ground black pepper or to taste

Preparation:
• Heat oven to 450°F. Line a baking pan with foil, and cover thinly with olive oil.
• In a bowl, combine onions, bell peppers, 1 tablespoon olive oil, ½ teaspoon salt and ¼ black pepper.
• In a bowl, whisk lemon juice and remaining olive oil, salt and pepper.
• Place the fish in the baking pan, and drizzle the lemon juice mixture evenly over fish.
• Place onions and bell peppers evenly over fish.
• Bake at 450°F. for 10 to 12 minutes or until fish flakes easily with fork.
• Taste and add salt and/or pepper if necessary.
• Leftovers will keep refrigerated for 5 days.

Serves: 4
Active Time: 15 minutes
Total Time: 25 minutes
Nutrition Facts Per Serving: 422.50 Calories, 10.92g Carbohydrates, 20mg Cholesterol, 11.26g Fat, 420.50mg Potassium, 22.53g Protein, and 941mg Sodium

This simple dish of salmon combined with the freshness of the leeks and carrots is delicious and very nutritious. This salmon recipe is quick, easy and very elegant.

Ingredients:
• 1 medium thinly sliced leek (white and light green parts only)
• 4 medium peeled thinly sliced carrots (1 orange, 1 purple, 1 white and 1 yellow or all orange carrots)
• 4 6 oz. salmon fillet
• 3 tablespoons extra-virgin olive oil
• 1 small lemon juice
• 1 teaspoon sea salt or to taste
• ½ teaspoon ground black pepper or to taste

Preparation:
• Heat oven to 450°F. Line a baking pan with foil, and cover thinly with olive oil.
• In a bowl, combine leeks, carrots, 1 tablespoon olive oil, ½ teaspoon salt and ¼ black pepper.
• In a bowl, whisk lemon juice and remaining olive oil, salt and pepper.
• Place the fish in the baking pan, and drizzle the lemon juice mixture evenly over fish.
• Place leek and carrots evenly over fish.
• Bake at 450°F. for 10 to 12 minutes or until fish flakes easily with fork.
• Taste and add salt and/or pepper if necessary.
• Leftovers will keep refrigerated for 5 days.

Serves: 4
Active Time: 15 minutes
Total Time: 25 minutes
Nutrition Facts Per Serving: 408.50 Calories, 6.71g Carbohydrates, 20mg Cholesterol, 11.41g Fat, 365.75mg Potassium, 22.63g Protein, and 983.25mg Sodium

Couscous Salad pairs beautifully with fish, chicken or meat. It is very tasty and every easy to make. You can indulge without the guilt…it is perfect for picnics.

Ingredients – Salad:
• 1 cup whole wheat couscous
• 1½ cups of water
• 1 teaspoon extra-virgin olive oil
• ½ teaspoon sea salt or to taste
• 2 cups cherry tomatoes, sliced in halves
• ¼ cup thinly chopped radishes
• ¼ cup thinly chopped green onions
• ¼ cup chopped mint leaves
• ¼ cup chopped flat-leaf parsley
• ½ cup raisins
• ½ cup dry roasted hazelnuts
 
Ingredients – Dressing:
• 2 tablespoons extra-virgin olive oil
• 1 small lemon juice
• ½ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper or to taste
 
Preparation:
• In a small pot, bring boil 1½ cups of water to a boil over high heat. Add couscous, salt and olive oil. Pour the liquid over the couscous, salt and olive oil. Stir with a fork to separate any clumps. Cover with a lid, for about 5 minutes or until all the liquid is absorbed. Fluff the couscous with a fork.
• Set the couscous aside to cool. Fluff with a fork occasionally while it cools.
• In a bowl, whisk oil, lemon juice, salt and pepper.
• Add the couscous, tomatoes, radishes, green onions, mint leaves, parsley, raisins and hazelnuts.
• Serve cold or at room temperature.
• Taste and add salt and/or pepper if necessary.
• Leftovers will keep refrigerated for 5 days.
 
Serves: 4
Active Time: 5 minutes
Total Time: 15 minutes
Nutrition Facts Per Serving: 213.75 Calories, 22.47g Carbohydrates, 0mg Cholesterol, 13.97g Fat, 503.76mg Potassium, 4.18g Protein, and 302.25mg Sodium

This easy, healthy and tasty Saffron Shrimp Rice is a very simple and delicious meal in a bowl.
 
Ingredients:
• 3 tablespoons extra virgin olive oil
• 1 small chopped onion
• 2 chopped garlic cloves
• 1 cup rice
• 2 cups low sodium vegetable stock
• ½ cup frozen peas
• 1 cup water
• ½ teaspoon saffron or turmeric
• ½ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper or to taste
• 1 pound shrimp, peeled and deveined
 
Preparation:
• In a small pot, add rice, saffron and vegetable stock. Bring the rice to a boil for about 2 minutes. Cover and reduce heat to medium-low. Let simmer for about 15 – 18 minutes. Remove the lid and fluff the rice using a fork.
• In a small pot, add water and peas. Bring to a broil for about 2 minutes. Cover and reduce heat to medium-low. Let simmer for about 5 minutes. Drain the water from the peas.
• Prepare the shrimp and dry with paper towels.
• In a large deep skillet, heat 3 tablespoons of oil over high heat. Add onions and garlic and sauté until translucent about 3 – 4 minutes.
• Stir in salt and black pepper, sauté for one more minute.
• Add shrimp and cook for about 1 minute on each side.
• Remove shrimp from heat, stir in rice and peas.
• Taste and add salt and/or pepper if necessary.
• Leftovers will keep refrigerated for 5 days.

Serves: 4
Active Time: 10 minutes
Total Time: 30 minutes
Nutrition Facts Per Serving: 143.75 Calories, 17.85g Carbohydrates, 0mg Cholesterol, 6.95g Fat, 91mg Potassium, 2.33g Protein, and 360.88mg Sodium

Green Bean Casserole is a favorite and a must for a Thanksgiving dinner. Give your casserole a makeover and try this delicious and nutritious twist on your favorite recipe. You can indulge without the guilt…it is perfect side dish for any meal!
 
Ingredients:
• 2 pounds of frozen French cut green beans
• 1 medium onion
• 2 garlic cloves
• 2 tablespoons of extra virgin olive oil
• ¼ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper or to taste
• ¼ cup toasted slivered almonds
 
Preparation:
• In a large saucepan, heat olive oil. Add onions and garlic and sauté until translucent about 2 – 3 minutes.
• Reduce to low heat and add green beans. Mix well and cover saucepan. Cook for about 12 – 15 minutes mixing occasionally.
• Transfer green beans to a bowl and garnish with toasted slivered almonds.
• Serve with turkey, chicken, fish or steak.
• Leftovers will keep refrigerated for 5 days.
 
Serves: 8
Active Time: 15 minutes
Total Time: 20 minutes
Nutrition Facts Per Serving: 84.5 Calories, 6.9g Carbohydrates, 0mg Cholesterol, 5.4 Fat, 16.5mg Potassium, 1.1g Protein, and 323mg Sodium

Our easy to make homemade Chicken Soup is filled with vegetables and herbs. The recipe includes an abundance of antioxidants and natural goodness, it will make you feel warm and cozy during the cold Fall and Winter seasons!
 
Ingredients – Chicken:
• Chicken breast tenders (3 lbs)
• 2 tablespoons olive oil
• ½ teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
 
Ingredients – Soup:
• 1 large chopped onion
• 3 chopped garlic cloves
• 1 bag of frozen mixed vegetables (1 lb.)
• ½ teaspoon sea salt or to taste
• ½ teaspoon ground black pepper or to taste
• 5 cups low sodium chicken broth
• ½ teaspoon dried basil
• ½ teaspoon dried parsley
• ½ teaspoon finely chopped fresh or dried rosemary
• 3 bay leaves
 
Preparation – Chicken:
• Preheat oven at 450 degrees.
• In a large bowl, combine the chicken, olive oil, paprika, salt and pepper.
• Place foil in a large cooking pan, place chicken mixture in pan and cover with foil.
• Cook for about 40 – 45 minutes.
• Remove from oven and let cool for about 5 minutes. Make sure that you save the liquid broth.
• Dice the chicken into small bite-sized pieces.
 
Preparation – Soup:
• In a large pot, heat 2 tablespoons of oil over high heat. Add onions and garlic and sauté until golden about 3 – 4 minutes.
• Stir in salt and black pepper, sauté for one more minute.
• Add 5 cups of broth and bring to a boil.
• Add chicken and liquid from pan to pot. Cover pot and cook for about 3 – 5 minutes.
• Lower heat to a simmer and add mixed vegetables and simmer for about 2 – 3 minutes.
• Add basil, parsley, rosemary and bay leaves.
• Cover pot and simmer for about 1 – 2 minutes.
• Taste and add salt and/or pepper if necessary.
• Remove bay leaves.
• Ladle into bowls and serve.
• Leftovers will keep refrigerated for 5 days.
 
Serves: 4
Active Time: 60 minutes
Total Time: 20 minutes
Nutrition Facts Per Serving: 512.25 Calories, 19.9g Carbohydrates, 135mg Cholesterol, 15.74g Fat, 86.85mg Potassium, 2.22g Protein, and 1431.75mg Sodium

Potato Salad is a favorite summer dish but the traditional potato salad recipes contain a lot of fat and calories. Give your potato salad a makeover and try this delicious and nutritious twist on your favorite recipe. You can indulge without the guilt…it is perfect for picnics.

Ingredients – Salad:
• 1 ½ pounds of baby medley potatoes or small red potatoes
• 6 chopped mini bell peppers (2 red, 2 orange and 2 yellow)
• 1 jalapeño
• ¼ cup chopped flat-leaf parsley

Ingredients – Dressing:
• 1 small finely chopped red onion
• 3 tablespoons extra-virgin olive oil
• 1 small lemon juice
• ½ teaspoon sea salt or to taste
• ½ teaspoon ground black pepper or to taste

Preparation:
• Place the potatoes and 1 tablespoon of salt in a large pot of water. Bring the water to a boil, then lower the heat and simmer for 45 minutes or until the potatoes are tender when pierced with a knife. Drain the potatoes. Let the potatoes cool at room temperature and peel if desired. Cut potatoes in half or quarters depending on size.
• In a bowl, whisk onions, oil, lemon juice, salt and pepper.
• Add potatoes, bell peppers, jalapeño, and parsley and toss well.
• Cover and refrigerate for a few hours to allow the flavors to blend. Serve cold or at room temperature.

Serves: 4
Active Time: 15 minutes
Total Time: 1 hour and 15 minutes
Nutrition Facts Per Serving: 86 Calories, 6.2g Carbohydrates, 0mg Cholesterol, 6.8g Fat, 77mg Potassium, 1g Protein, and 1,323mg Sodium

Cucumber Yogurt is simple to make, delicious, very nutritious, and is a fantastic addition to a healthy diet. It makes a perfect dip or refreshing accompaniment to a main course:
 
– Serve as a dip with whole wheat pita chips or fresh veggies.
– Serve as a refreshing accompaniment to a main course of grilled chicken or meat.
 
Ingredients
• 1 garlic clove – minced
• 4 medium Persian cucumbers – diced
• 2 cups (16 ozs.) non-fat plain Greek yogurt
• 2 – 3 fresh mint leaves (2 tablespoons) or ¼ teaspoon dried mint
• ¼ teaspoon sea salt or to taste (optional)
• ¼ teaspoon ground black pepper or to taste (optional)
 
Preparation:
• Remove ends from cucumbers. Cut in half lengthwise, cut each half in half again lengthwise. Dice cucumber quarters thinly.
• In a bowl, add minced garlic clove, diced cucumber, yogurt, mint, salt and black pepper, and mix well.
• Serve immediately.
• Leftovers will keep refrigerated for about 2 – 3 days.
 
Serves: 4
Active Time: 15 minutes
Total Time: 15 minutes
Nutrition Facts Per Serving: 80 Calories, 8.7g Carbohydrates, 0mg Cholesterol, 0.01g Fat, 9.25mg Potassium, 10.09g Protein, and 188.25mg Sodium

Lentil soup is simple to make, delicious, very nutritious, and is a fantastic addition to a healthy diet. It is perfect for lunch or dinner. Add protein or grain and turn the soup into a meal in a bowl:
 
– Add whole-wheat pita chips for a delicious crunch.
– Add shredded rotisserie chicken breasts for a delicious and healthy meal.
 
Ingredients – Soup:
• 3 tablespoons olive oil
• 1 large chopped onion
• 2 chopped garlic cloves
• 1 large peeled and diced carrot
• 2 diced celery stalks
• ¼ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper or to taste
• 1 cup red lentils rinsed and drained
• 3 cups low sodium chicken or vegetable broth
• ½ teaspoon dried basil
• ½ teaspoon finely chopped fresh or dried rosemary
• 2 bay leaves
 
Ingredients – Garnish:
• 2 sliced and diced avocados
• 2 tablespoons lemon juice
• 2 tablespoons chopped flat-leaf parsley
 
Preparation – Soup:
• In a large pot, heat 3 tablespoons oil over high heat. Add onions and garlic and sauté until golden about 3 – 4 minutes.
• Add carrot and celery, sauté for another 2 minutes.
• Stir in salt and black pepper, sauté for one more minute.
• Add broth and lentils and bring to a simmer.
• Add basil, rosemary and by leaves.
• Lower to low heat and cover pot.
• Simmer until lentils are soft between 30 – 45 minutes.
• Taste and add salt and/or pepper if necessary.
• Remove bay leaves.
• Ladle into bowls and serve.
• Leftovers will keep refrigerated for 5 days.
 
Preparation – Garnish:
• Toss avocado, lemon juice and parsley
• Garnish mixture in the center of the bowl. Serve immediately.
 
Serves: 4
Active Time: 50 minutes
Total Time: 20 minutes
Nutrition Facts Per Serving: 212.5 Calories, 19.04g Carbohydrates, 0mg Cholesterol, 13.27g Fat, 275.92mg Potassium, 5.81g Protein, and 229.5mg Sodium

This traditional Greek salad is delicious and nutritious, and is a fantastic addition to a healthy diet. It is perfect for lunch and picnics. Add protein or grain and turn the salad into a meal in a bowl:
 
– Add whole wheat pita chips for a delicious crunch.
– Add grilled chicken breast strips or shredded rotisserie chicken breasts for a delicious and healthy meal.
 
Ingredients – Salad:
• 1 bag of romaine chopped lettuce (5 ounces)
• ½ cup crumbled feta cheese
• ½ cup pitted Kalamata olives
• 1 cup mixed heirloom cherry tomatoes cut into quarters
• 3 medium size thinly sliced Persian cucumbers
 
Ingredients – Dressing:
• 1 small finely chopped red onion
• 2 tablespoons extra-virgin olive oil
• ½ lemon juice
• ¼ teaspoon dry oregano
• ¼ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper or to taste
 
Preparation:
• Drain liquid from Kalamata olives.
• In a bowl, whisk onions, oil, lemon juice, oregano, salt and pepper.
• Add lettuce, tomatoes, cucumbers, and toss well.
• Scatter cheese and olives. Serve immediately.
 
Serves: 6
Active Time: 20 minutes
Total Time: 20 minutes
Nutrition Facts Per Serving: 78 Calories, 4.6g Carbohydrates, 3.34mg Cholesterol, 4.7g Fat, 147mg Potassium, 4.45g Protein, and 157.5mg Sodium

This terrific no-mayonnaise tuna salad is delicious, flaky and crunchy, and is a fantastic addition to a healthy diet. It is perfect for lunch, sandwiches, and picnics. Turn this salad into a sandwich, cut a whole-wheat pita pocket in half, toast and stuff with tuna mixture, lettuce and tomatoes and enjoy! Simply…terrific!
 
– Add dry roasted unsalted chopped walnuts for a delicious and nutritious crunch.
– Add a boiled egg per serving for extra protein.
 
Ingredients – Salad:
• 1 bag of butter lettuce or romaine lettuce (5 ounces)
• 2 7oz. cans of light tuna in water
• 4 chopped mini bell peppers (2 red, 1 orange and 1 yellow)
• 2 teaspoons chopped flat-leaf parsley
• 1 cup mixed heirloom cherry tomatoes cut into quarters
 
Ingredients – Dressing:
• 1 small finely chopped red onion
• 2 tablespoons extra-virgin olive oil
• ½ lemon juice
• ¼ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper or to taste
 
Preparation:
• Drain water from canned tuna.
• In a bowl, whisk onions, oil, lemon juice, salt and pepper.
• Add tuna, bell peppers, and parsley and toss well.
• Spread lettuce on plate and add tuna on top of the lettuce.
• Scatter tomatoes and walnuts. Serve immediately.
 
Serves: 6
Active Time: 15 minutes
Total Time: 15 minutes
Nutrition Facts Per Serving: 78 Calories, 4.6g Carbohydrates, 3.34mg Cholesterol, 4.7g Fat, 147mg Potassium, 4.45g Protein, and 157.5mg Sodium
 
3 Reasons to Eat Canned Tuna:
 
1) Weight Control: Tuna is very high in lean protein and can aid in weight loss.
 
2) Reduce Risk of Heart Disease: Tuna is a rich source of omega-3 fatty acids. Research uncovered that unsaturated fats improve blood vessel function, lower blood pressure and reduce the risk of cardiovascular disease.
 
3) Boost Metabolism: Tuna is an excellent source of vitamin B-3 (niacin). It also has vitamin B-1, vitamin B-6 and large amounts of folic acid, which helps prevent atherosclerosis. All B vitamins help the body convert carbohydrates into fuel, which is used to produce energy.

This scrumptious and filling salad of colorful greens, juicy pears and savory feta cheese is a delicious addition to a healthy diet. Add protein and turn the salad into a meal in a bowl:
 
– Add grilled chicken breast strips or shredded rotisserie chicken breasts for a delicious and healthy meal.
 
– Add dry roasted unsalted sunflower seeds or chopped walnuts for a delicious and nutritious crunch.
 
Ingredients – Salad:
1 bag of mixed salad greens (5 ounces)
2 medium size pears, sliced thinly
½ cup crumbled feta, goat cheese or blue cheese
 
Ingredients – Dressing:
3 – 4 tablespoons extra-virgin olive oil
1/2 lemon juice or 2 -3 teaspoons balsamic vinegar
¼ teaspoon sea salt or to taste
¼ teaspoon ground black pepper or to taste
 
Preparation:
 
In a bowl, whisk oil, lemon juice or balsamic vinegar, salt and pepper.
Add greens and toss well. Place on plates.
 
Scatter cheese and pears over each plate. Serve immediately.
 
Serves: 6
Active Time: 15 minutes
Total Time: 15 minutes
Nutrition Facts Per Serving: 120 Calories, 8g Carbohydrates, 11mg Cholesterol, 7g Fat, 125mg Potassium, 3g Protein, and 190mg Sodium
 
7 Reasons to Eat More Pears:
 
1) Weight Control
 
Pears are a delicious and filling snack, they contain enough sugar to satisfy your sugar needs and keep your weight in control.
 
2) Prevent Heart Disease
 
Pears contain soluble fiber, a nutrient that can reduces the absorption of LDL “bad’ cholesterol, a key contributor for plaque buildup on the walls of the arteries.
 
3) Boost Metabolism
 
Pears are packed with vitamin C, that helps burn body fat. They are also about 84% percent water and will keep you hydrated.
 
4) High in Antioxidants
 
Pears are loaded with antioxidants. Antioxidants prevent damage and repair damage to cells.
 
5) Hypoallergenic Fruit
 
Pears are hypoallergenic. Individuals who suffer from allergies can eat pears with no adverse side effect.
 
6) Colon Health:
 
Pears contain a large fiber content that is very helpful for maintaining colon health. The pectin content of pears can act as a mild laxative.
 
7) Reduce Inflammation:
 
Pears contain high flavonoid quercetin, which has been found to reduce inflammation. This combats inflammatory ailments such as the hardening of the arteries.

This salad of colorful greens, sweet grapes and savory feta cheese is a delicious addition to a healthy diet. Add protein and turn the salad into a meal in a bowl:
 
• Add grilled chicken breast strips or shredded rotisserie chicken breasts for a delicious and healthy meal.
• Add dry roasted unsalted slivered almonds or chopped walnuts for a delicious and nutritious crunch.
 
Ingredients – Salad:
• 1 bag of mixed salad greens (5 ounces)
• 1 ½ cups cherry tomatoes, sliced in halves
• ½ cup crumbled feta, goat cheese or blue cheese
 
Ingredients – Dressing:
• 4 tablespoons extra-virgin olive oil
• 1/2 lemon juice
• ¼ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper or to taste
 
Preparation:
• In a bowl, whisk oil, lemon juice, salt and pepper.
• Add greens and toss well. Place on plates.
• Scatter cheese and grapes over each plate. Serve immediately.
 
Serves: 6
Active Time: 15 minutes
Total Time: 15 minutes
Nutrition Facts Per Serving: 103 Calories, 8g Carbohydrates, 11mg Cholesterol, 7g Fat, 125mg Potassium, 3g Protein, and 190mg Sodium.
 
7 Reasons to Munch on a Bunch of Grapes:
 
1) Weight Control
 
Resveratrol, found in grapes, dramatically reduces cells’ ability to store fat by about 130 percent. They are a delicious and filling snack, they contain enough sugar to satisfy your sugar needs and keep your weight in control.
 
2) Prevent Heart Disease
 
Grapes improve the blood flow in the arteries. They also promote healthy arteries by helping prevent the oxidation of LDL “bad’ cholesterol, a key contributor for plaque buildup on the walls of the arteries.
 
3) Boost Metabolism
 
Grapes are packed with vitamin C, that helps burn body fat. They are also about 80% percent water and will keep you hydrated.
 
4) Prevent Cancer
 
Grapes are a rich source of resveratrol, and in a series of studies, resveratrol blocked the development of certain cancers at all three stages of the disease.
 
5) High in Antioxidants
 
Grapes contain a a natural mix of antioxidants. Antioxidants prevent damage and repair damage to cells.
 
6) Anti-Aging
 
Grapes purify and clean the entire body inside and out. The resveratrol from grape’s skin has numerous benefits including anti-aging. Massage your face with crushed grapes and rinse after 20 minutes. It will rejuvenate your skin and you’ll love the results.
 
7) Support Muscle Repair
 
High in antioxidants, grapes help remove the waste produced by physical exercise. Once removed, the body is better able to repair tissue for a faster muscle recovery.