Afternoon Snack Hummus & Veggies

Approx. Calories : 200

• 37.6% Carbohydrates (19.56g)
• 29.4% Protein (15.28g)
• 33% Fat (7.61g)

Ingredients

• 1/2 cup Sliced raw sweet red pepper
• 1/2 cup Peeled and sliced cucumber
• 2 stalk(s) Celery stalk
• 1/3 cup Hummus
• 1/2 cup Cauliflower
• 2 large Egg whites (large)
• 1/2 tsp Flaxseed oil

Instructions

1. Cut up vegetables as desired, boil eggs and remove yolks from whites.
2. Mix flaxseed oil into hummus and enjoy!

Afternoon Snack Celery Log Snack

Approx. Calories : 100
22.5% Carbohydrates (11.87g)
11.8% Protein (6.21g)
65.7% Fat (15.38g)
Ingredients

• 3-4 stalk(s) Celery stalk
• 2 tbsp Sunflower seed butter

Instructions

1. Fill celery sticks with sunflower seed butter and enjoy as a quick and easy snack.

*Please note that any other nut or seed butter can be used in replacement of sunflower seed butter.*

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.

Refreshingly Green Smoothie

Smoothies are a great way to get energy on the run!!

This is one of my favorite smoothies and a fantastic way to get your veggies in:)

Ingredients:

• 1 cup water
• 2 Roma tomatoes, halved
• 1 lime, peeled, halved
• 1 cup fresh pineapple chunks, core included
• ¼ cucumber, peeled, diced
• 2 cups fresh spinach, washed\1/4 avocado, pitted, peeled
• 2 celery stalks, halved
• 8 sprigs parsley
• 2 carrots, halved
• 1 cup ice cubes

Directions:

• Place all ingredients into the Vitamix or blender in the order listed and secure lid.
• Select Variable 1.
• Turn machine on and quickly increase speed to Variable 10, then to high.
• Blend for 45 seconds or until desired consistency is reached and ENJOY!

Healthy Winter Cabbage Soup

I cannot say enough about this soup!  Every bite is a treat, every spoonful contains a little different combinations of flavor teasing you into the next bit and the next bite!!!!!!!! This is a fabulously healthy soup

Ingredients

• 1 large diced onions
• 1 head Nappa green cabbage, coarsely sliced and chopped
• 4 cloves of garlic
• 6 stalks of celery
• 3 large carrots sliced
• 1 medium yellow squash diced
• 1 lb brussel sprouts
• 1/2 head chopped cauliflower
• 1/4 cup olive or grape seed oil
• tablespoon of sea salt
• lots of black pepper
• 1-28oz can organic whole tomato
• 1-28oz can organic diced tomatoes
• 1-28oz can organic tomato puree
• 1/2c mined fresh parsley
• 1/2c minced fresh basil
• 1/2c minced fresh chives

Directions

1. Get out the 8 quart pot.
2. Boil 1 quarts of water in a kettle.
3. Dice onions and garlic
4. Add celery, carrots and squash
5. Cover the bottom of the pot with olive or grape seed oil and stir-fry the above veggies. Add at least a tablespoon of sea salt and lots of black pepper. When hot, not tender, pour in the boiling water and boil another kettle of water.
6. Add to the soup and boil: tomatoes and puree,
7. Slice a whole cabbage as small as you’ll be comfortable eating, and to avoid really bad slurping noises. Put it in the pot as you go .
8. Add fresh parsley,basil and chives.
9. Cover the pot and boil the heck out of it. It’s done when the celery is no longer hard and the thick bits of cabbage are a bit translucent. The pot can cool overnight on the counter before you store it in the fridge.

EAT AND ENJOY:)

Vegetable Super Juice

This juice is a popular one for breakfast as it gives your energy levels a boost, wakens your digestive system whilst giving your body a nutrition, yet gentle start to the day. 8 oz. mixed with 8 oz. of distilled water is usually enough to keep you going until lunchtime. If you are keen to get ’6-a-Day’ this is a pretty good start!

Ingredients:

• 1 whole cucumber
• 4 sticks of celery
• 2-4 handfuls of spinach
• 8 lettuce leaves
• Any other greens!
• Optional boosters: parsley and fresh alfalfa sprouts

Directions:
Juice all ingredients and mix 50/50 with distilled water. Add optional lemon juice to taste.

Leafy Green and Ginger Stir Fry

Ingredients

• ½ a squash, seeds scooped out and cut into 1/2 inch pieces (if using a squash with a thick skin then peel the skin first)
• 1 onion, finely sliced
• 1/2-1 inch piece of ginger, peeled and chopped
• 2-3 garlic cloves, peeled and chopped
• A few handfuls of chopped leafy greens (spinach, chard or green cabbage)
• 1 red or green chilli, finely chopped
• 2 tbsp extra virgin olive oil or coconut oil
• Fresh juice of ½ a lemon
• Himalayan crystal salt or celtic sea salt
• Freshly ground pepper

Instructions:

1. Heat the oil in a large frying pan or a Wok pan and gently fry the onion for a few minutes.
2. Add the ginger, chilli and garlic. Cook for a minute or so, but be careful that the garlic does not get burnt as it gets bitter otherwise.
3. Add the squash and a pinch of salt. Gently fry until the squash is just tender.
4. Toss in your leafy greens and add in a bit of lemon juice.
5. Season with pepper to taste.

A great side to any any time. Enjoy!

Sweet Potato Soup

Sweet potatoes do not only taste good but are SOOO good for you. They are pack with string antioxidants like A ad C and also know to help to lower blood pressure and stabilize blood sugar.

Ingredients

• 2 cloves garlic
• 1 onion, sliced
• Two pinches of ground ginger
• Two pinches of dried chilli flakes
• 2 tbsp extra virgin olive oil
• 1 lb. sweet potatoes, peeled and cut into cubes
• 1 cup hot yeast-free/organic vegetable stock
• 1 cup coconut cream
• 3 Tbsp. fresh coriander leaves, chopped
• Himalayan Crystal Salt or Celtic Sea Salt
• Freshly ground black pepper
• 2 Tbsp. spinach leaves, to garnish

Instructions

1. Heat the oil in a saucepan over a medium heat. Add the garlic and onion and fry for 3-4 minutes, until golden and softened.
2. Add the chili flakes and ground ginger and fry for one minute, then add the sweet potato and cook for 2-3 minutes.
3. Add the stock and coconut milk. Bring to the boil then reduce the heat to simmer for 8-10 minutes, then add the coriander.

Garlic-Herb Mushrooms

Ingredients:

• 3  cloves garlic, minced
• 3  shallots, peeled and cut into thin wedges
• 2  Tbs. EVOO
• 1 1/4  pounds maitake, shiitake, oyster, or white button mushrooms, broken into clusters or sliced (about 8 cups)
• 1/4  c nipped fresh mixed herbs such as tarragon, rosemary, basil, oregano, and/or parsley
• 1/4  tsp.coarse salt or sea salt
• 1/4  tsp. cracked black pepper

Directions:

1. In a large skillet cook garlic and shallots in hot oil over medium-high heat for 2 minutes.
2. Add maitake mushrooms.
3. Cook, carefully stirring occasionally, for 10 to 12 minutes until tender. (Button and oyster mushrooms will take a total of 6 to 8 minutes; shiitake mushrooms need only 4 minutes.)
4. Stir in herbs, salt, and cracked pepper.
5. Serve

Loaded with antioxidant and great dish to serve with chicken, steak or veal.

Dairy Free Baked Pumpkin Pudding

Ingredients:

• 1  c. canned pumpkin
• 1/2  cup fat-free milk, or almond or coconut milk
• 1/3  c. packed brown sugar
• 2  egg whites, lightly beaten
• 1/2  tsp.pumpkin pie spice
• 3  tsp. milled flax
• 1  tsp. toasted pumpkin seeds, or coarsely chopped pecans or pistachios
• 2  tsp. packed brown sugar
• 1  tsp. butter or Ghee, softened
• Toasted pumpkin seeds (optional)
• Nonstick cooking spray

Directions:

1. Preheat oven to 350°F.
2. Lightly coat four 6-ounce custard cups or ramekins with nonstick cooking spray.
3. Place ramekins in a 2-quart square baking dish; set aside.
4. In a medium bowl, stir together pumpkin, milk, 1/3 cup brown sugar, egg whites, and pumpkin pie spice.
5. Divide pumpkin mixture among ramekins.
6. In a small bowl, stir together flax, 1 tbs. pumpkin seeds, 2 tsp. brown sugar, and butter with a fork until crumbly.
7. Sprinkle flax mixture evenly over pumpkin mixture.
8. Place baking dish on oven rack. Pour boiling water into the baking dish around ramekins to a depth of 1 inch.
9. Bake for 40 to 45 minutes or until a knife inserted near the center of each pudding comes out clean.
10. Carefully remove ramekins from water.
11. Cool on a wire rack at least 15 minutes before serving.
12. Or after cooling up to 1 hour, cover and chill up to 24 hours.
13. If desired, sprinkle with additional pumpkin seeds before serving.