Avocado Tuna Melts!

The Preparation

• 10 oz. Canned Tuna, drained
• 1/4 cup Mayonnaise
• 1 medium Avocado, cubed
• 1/4 cup Parmesan Cheese
• 1/3 cup Almond Flour
• 1/2 tsp. Garlic Powder
• 1/4 tsp. Onion Powder
• Salt and Pepper to Taste
• 1/2 cup Coconut Oil, for frying (~1/4 cup absorbed)

The Execution:

1. Drain a can of tuna and add it to a large container where you’ll be able to mix everything together.

2. Add mayonnaise, parmesan cheese, and spices to the tuna and mix together well.

3. Slice an avocado in half, remove the pit, and cube the inside.

4. Add avocado into the tuna mixture and fold together, trying to not mash the avocado into the mixture.

5. Form the tuna mixture into balls and roll into almond flour, covering completely. Set aside.

6. Heat coconut oil in a pan over medium heat. Once hot, add tuna balls and fry until crisp on all sides.

7. Remove from the pan and serve.

6. Heat coconut oil in a pan over medium heat. Once hot, add tuna balls and fry until crisp on all sides.

7. Remove from the pan and serve.

Breakfast Apple Cinnamon Oatmeal

Approx. Calories : 300
43.9% Carbohydrates (33.03g)
24.7% Protein (18.61g)
Ingredients.

• 1/4 cup Oats
• 1/2 tbsp Water
• 1 1/2 tsp Flaxseed oil
• 1/4 cup Apple sauce, unsweetened
• 1 tbsp Truestar  Protein Powder (truestar.com/drheather)
• 1/2 cup Water

Instructions

1. If you are gluten sensitive be sure to buy’ gluten free oats’ for this recipe.
Mix oats, cinnamon and protein powder together.
Boil the water and add to the dry mixture. As it thickens up add the apple sauce to make it the desired consistency.

Grilled Chicken and Broccoli

Ingredients

• 4 oz Raw boneless skinless chicken breast
• 1 cup Boiled chopped broccoli
• 2 1/2 tsp Extra-virgin olive oil
• 1 medium Boiled sweet potato

Instructions

1. Preheat grill and grill chicken until fully cooked.
2. Serve with broccoli and sweet potato.
3. Drizzle the chicken and broccoli with olive oil.

POPEYE’S SPINACH SALAD

Approximately 400 calories.
Ingredients:

• 3 cup Raw spinach
• 1/2 cup Sliced raw onion
• 1/2 tsp Extra-virgin olive oil
• 1 1/2 tbsp Progresso balsamic vinegar
• 2 large Omega-3 egg
• 1 oz Nonfat cheddar cheese or rice cheese ( optional)
• 1 tbsp Dry roasted pine nuts or walnuts
• 1 medium Mandarin oranges (medium)

Instructions

1. Mix spinach, onions, oil, vinegar, salt and pepper to taste in a bowl.
2. Top with slices of boiled egg, shredded cheese and nuts.
3. Enjoy with a side of fruit.

RAINBOW CHICKEN SALAD

Approximately 400 calories.
Ingredients:

• 4 oz Roasted skinless chicken breast
• 1/4 cup Chopped carrots
• 1/4 cup Chopped raw green pepper
• 1/4 cup Chopped raw sweet red pepper
• 1/4 cup Diced celery
• 1 onion(s) Raw spring onion
• 1 tbsp Chopped parsley
• 1 1/2 tsp Mustard (Featherweight)
• 2 tsp Mayonnaise  (Bennett’s)
• 1 tsp Lowfat plain yogurt (Greek or goat)
• 2 cup Romaine lettuce
• 2 1/2 slice(s) Wasa gluten-free and wheat-free corn crisp bread (Wasa)

Instructions:

1. Combine diced chicken with all vegetables in a bowl.
2. Combine mustard, mayonnaise and yogurt in another bowl for dressing.
3. Coat chicken and vegetables with dressing and scoop onto lettuce.
4. Serve with crispbread.

MEXICAN TURKEY AND BLACK BEAN SALAD

Approximately 400 calories. Make it your family favorite:)

Ingredients:

• 1/2 tsp Olive oil (Amore)
• 5 oz Lean ground turkey (Turkey Store)
  1/3 cup Chopped raw green pepper
  1/3 cup Chopped raw sweet red pepper
  1/4 cup Chopped onion
  1/2 tsp Minced garlic
  1/4 cup Canned black beans (Joan of Arc)
  1/4 cup Organic mild or medium salsa (Muir Glen)
  3 cup Leaf lettuce (Dole)
  1 oz Shredded lowfat cheddar or Colby cheese or Rice cheese (optional)

Instructions

1. Heat oil over medium-high heat in a nonstick skillet.
2. Sauté all veggies with garlic, a dash of cayenne pepper, 1/4 tbsp dried basil and garlic.
3. Add turkey and cook until it browns. Drain thoroughly. Add salsa and black beans and warm through.
4. Add salt, pepper and hot sauce, if desired.
5. Serve over mixed green salad.  (Optinal) Top with shredded cheese.

RED PEPPER AND SPINACH SALMON SALAD

Approximately 400 calories.

Ingredients:

• 3 cup Raw spinach
• 1 cup Sliced raw sweet red pepper
• 6 oz Canned pink salmon
• 1 tsp Olive oil (Bertolli)
• 1 tbsp Progresso balsamic vinegar (Progresso)
• 1 cup Blueberries

Instructions

1. Mix spinach and red peppers in a large bowl.
2. Top with salmon and oil and vinegar salad dressing.
3. Enjoy with fruit for dessert.

GRILLED CHICKEN WITH CAULIFLOWER AND SWEET POTATO MASH

400 calories
Ingredients:

• 5 oz Raw boneless skinless chicken breast
• 1 cup Cauliflower
• 3/4 cup Cubed raw sweet potato
• 2 tsp Extra-virgin olive oil (Amore)
• 1/4 tsp Ground nutmeg
• 1/2 tsp Ground cinnamon
• 1/4 cup Imagine- Organic Low Sodium Vegetable Broth (Vegan) (Imagine)

Instructions:

1. Preheat oven to 375F. Preheat grill and grill chicken until cooked through.
2. Chop up cauliflower and sweet potato into small pieces and coat with olive oil and spices. Roast in oven for 15-20 minutes, until tender.
3. Using a hand held blender or a regular blender mash roasted vegetables together, adding in vegetable broth just until consistency of mashed potatoes is reached.
4. Serve chicken with cauliflower and sweet potato mash.

Nick’s Nutty Cookies

Nicks Nutty Cookies

These are great healthy snack that were gluten free, grain free and dairy free!
Ingredients:

• 2 bananas smashed
• 1/3 C coconut flour
• 3/4 cup almond butter
• 1/2 tsp. baking soda
• 1 apple, finely diced
• 1/3 cup coconut milk
• 1 tsp. cinnamon

Cooking Instructions:

1. Preheat the over to 340F.
2. In a medium bowl, smash the bananas.
3. Add coconut flour, almond butter and baking soda and mix well.
4. Cut apple into small pieces.
5. Add apple , cinnamon  and coconut milk to the bowl and mix well.
6. Line a baking sheet with parchment paper. Spoon on a heaping tablespoon of cookie mix placing 2 inches apart.
7. Bake 25 minutes and enjoy!!

Spaghetti Squash with Marinara

If you are looking to add more healthy vegetables, vitamins and minerals into your diet…….. try using spaghetti squash in your favorite pasta dish:)

Ingredients:

• 1 large Spaghettti Squash
• 1 roasted garlic
• Salt and pepper to take
• Butter or EVOO for the squash
• 1 large tomato, diced or chopped
• 1/2 cup of chopped fresh basil
• 1/2 tsp. EVOO
• 1/2 tsp. mined garlic

Marinara sauce:

• 2 TBS. EVOO
• 2-3 garlic cloves, sliced and minced
• 1 medium finely chopped onion
• 20 oz. stewed tomatoes
• 1 Cup fresh Italian flat leaf parsley, chopped
• 1/2 Cup fresh basil leaves
• Salt and Pepper to taste

Directions:

1. Preheat over to 350F.
2. Cut spaghetti squash in half length-wise.
3. Plcae on baking sheet and bake 25-30 minutes, until tender.
4. Remove from the oven and shred the squash with a fork. It will look like spaghetti.
5. Add some roasted garlic, butter/EVOO and/or salt and pepper to taste.
6. In a separate bowl mix the chopped tomato, fresh basil, EVOO and minced garlic. Mix thoroughly  and add to the cooked squash.
7. In a medium sauce pan heat on high. Add the olive oil, garlic chad onions for the marinara sauce.
8. Cook till soft and then add the remaining ingredients.
9. Stir the sauce occasionally and reduce to a simmer or 10-15 minutes. Salt and pepper to taste.
10. Serve over the  spaghetti squash:)