This document contains recipes for 7 healthy meals and snacks: 1. Grilled chicken salad with grilled chicken breasts, mixed greens, vegetables and a lemon-olive oil dressing. 2. Veggie stir-fry with assorted vegetables stir-fried with olive oil, garlic, ginger and soy sauce then served over rice or quinoa. 3. Baked salmon with salmon fillets and assorted vegetables baked with olive oil and lemon then topped with herbs. 4. Stuffed peppers filled with quinoa, beans, corn and vegetables then baked. 5. Greek yogurt parfait layered with Greek yogurt, berries and honey or maple syrup then topped with granola.

1. Mise
en
Place

2. Zesty farm fresh toast
10 minutes • Makes 2 servings
INGREDIENTS
• 2 slices of bread (your choice of type)
• 1 ripe avocado
• Handful of fresh kale leaves
• 2 large eggs
• Pinch of red pepper flakes
• Drizzle of olive oil
• Salt and pepper to taste
TIP
Add a squeeze of fresh lemon
juice to the mashed avocado
before spreading it onto the
toast.
PREPARATION
Toast the bread slices and mash the avocado
with salt and pepper to taste.
Sauté the kale. Heat olive oil in a skillet and
sauté the kale until wilted and slightly crispy.
Season with salt and pepper.
Cook the eggs. In the same skillet, cook the
eggs sunny side up. Season with salt, pepper,
and a pinch of red pepper flakes.
Assemble the toast. Spread the mashed
avocado onto the toasted bread slices. Top
with the sautéed kale and place a sunny side
up egg on each slice. Sprinkle with additional
red pepper flakes for added flavor.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 1

3. Ahi mango & poke salad
10 minutes • Makes 4 servings
INGREDIENTS
• 1½ lbs. sushi grade ahi tuna, diced
• 5 oz salad greens
• 1 large carrot, grated
• ½ cucumber, sliced into thin half circles
• 1 avocado, peeled and diced
• 1 mango, peeled and diced
• 1 serrano or jalapeno pepper, seeded &
thinly sliced
• 2 green onions, sliced
• Sesame seeds
• 2 Tbsp soy sauce (or coconut aminos)
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp minced ginger
PREPARATION
In a small jar, shake together the soy sauce,
rice vinegar, sesame oil, and minced ginger.
Mix the tuna with 2 tbsp of the dressing and
let sit while preparing the rest of salad.
Toss salad greens, cucumber, and grated
carrot with remaining dressing. Arrange in
individual bowls and top with ahi, avocado,
and mango. Sprinkle with sesame seeds,
sliced serrano, and green onion.
TIP
Marinate the tuna with the
dressing for a few minutes
before assembling the
salad.
Calories 186; total fat 11.6g; saturated fat 1.6g; cholesterol 5.6mg; sodium 483mg; total carbohydrate 418.6g; dietary
fiber 5.5g; protein 5.6g 2

4. Grilled chicken salad
20 minutes • Makes 4 servings
INGREDIENTS
• 2 boneless, skinless chicken breasts
• Mixed salad greens
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Olive oil
• Lemon juice
• Salt and pepper to taste
TIP
Let the chicken rest for a few
minutes, then slice it into thin
strips.
PREPARATION
Preheat the grill to medium-high heat.
Season the chicken breasts with salt, pepper,
and a drizzle of olive oil.
Grill the chicken for about 6-8 minutes per
side, or until cooked through.
In a large bowl, combine the salad greens,
cherry tomatoes, cucumber, and red onion.
Drizzle with olive oil and lemon juice, and
season with salt and pepper.
Toss the salad gently to combine, then top
with the grilled chicken slices.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 3

5. Veggie stir-fry
15 minutes • Makes 6-8 servings
INGREDIENTS
• Assorted vegetables (such as bell
peppers, broccoli, carrots, snap peas)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• Low-sodium soy sauce or tamari
• Sesame oil (optional)
• Cooked brown rice or quinoa
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g
1
Heat the olive oil in a large
skillet or wok over medium-high
heat.
2
Add the vegetables to the skillet
and stir-fry for 5-7 minutes until
crisp-tender.
3
Drizzle soy sauce or tamari over
the vegetables and toss to coat
evenly. Serve the stir-fried
vegetables over cooked brown
rice or quinoa.
TIP
Chop veggies on a
sturdy cutting board
with a sharp knife.
4

6. Baked salmon & veggies
1 hour • Makes 6 servings
1
Preheat the oven to
400°F (200°C).
Place the salmon fillets
on a baking sheet lined
with parchment paper.
2
Arrange the vegetables
around the salmon on
the baking sheet.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
3
Sprinkle with dried
herbs, salt, and pepper.
Bake for 12-15 minutes,
or until the salmon is
cooked to your liking
and the vegetables are
tender.
TIP
Try with sweet potatoes,
zucchini, and bell peppers.
INGREDIENTS
• 2 salmon fillets
• Assorted vegetables
• Olive oil
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 5

7. Stuffed peppers
45 minutes • Makes 4 servings
TIP If desired, sprinkle shredded cheese on top of each pepper.
INGREDIENTS
• 4 bell peppers (any color)
• 1 cup cooked quinoa
• 1 can black beans, drained &
rinsed
• 1 cup corn kernels (fresh or
frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Shredded cheese (optional)
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g
1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell
peppers and remove the seeds
and membranes.
2
In a large skillet, sauté the
onion and garlic until
translucent.
Add the black beans, corn,
cooked quinoa, cumin, chili
powder, salt, and pepper to the
skillet. Stir well to combine.
3
Spoon the quinoa mixture into
the bell peppers, filling them to
the top.
4
Place the stuffed peppers on a
baking sheet and bake for 25-
30 minutes, or until the
peppers are tender.
6

8. Greek yogurt parfait
5 minutes • 1-2 servings
INGREDIENTS
• Greek yogurt
• Fresh berries (such as
strawberries, blueberries, or
raspberries)
• Honey or maple syrup
• Granola or crushed nuts
PREPARATION
1
In a glass or bowl, layer
Greek yogurt, fresh
berries, and a drizzle of
honey or maple syrup.
2
Repeat the layers until
you reach the desired
amount.
3
Top the parfait with a
sprinkle of granola or
crushed nuts for added
crunch.
4
Enjoy immediately or
refrigerate for a
refreshing and healthy
snack.
TIP Add a sprinkle of spirulina or bee pollen for a boost of
antioxidants.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 7

9. Appetizers

10. Grilled chicken salad
20 minutes • Makes 4 servings
INGREDIENTS
• 2 boneless, skinless chicken breasts
• Mixed salad greens
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Olive oil
• Lemon juice
• Salt and pepper to taste
TIP
Let the chicken rest for a few
minutes, then slice it into thin
strips.
PREPARATION
Preheat the grill to medium-high heat.
Season the chicken breasts with salt, pepper,
and a drizzle of olive oil.
Grill the chicken for about 6-8 minutes per
side, or until cooked through.
In a large bowl, combine the salad greens,
cherry tomatoes, cucumber, and red onion.
Drizzle with olive oil and lemon juice, and
season with salt and pepper.
Toss the salad gently to combine, then top
with the grilled chicken slices.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 9

11. Veggie stir-fry
15 minutes • Makes 6-8 servings
INGREDIENTS
• Assorted vegetables (such as bell
peppers, broccoli, carrots, snap peas)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• Low-sodium soy sauce or tamari
• Sesame oil (optional)
• Cooked brown rice or quinoa
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g
1
Heat the olive oil in a large
skillet or wok over medium-high
heat.
2
Add the vegetables to the skillet
and stir-fry for 5-7 minutes until
crisp-tender.
3
Drizzle soy sauce or tamari over
the vegetables and toss to coat
evenly. Serve the stir-fried
vegetables over cooked brown
rice or quinoa.
TIP
Chop veggies on a
sturdy cutting board
with a sharp knife.
10

12. Baked salmon & veggies
1 hour • Makes 6 servings
1
Preheat the oven to
400°F (200°C).
Place the salmon fillets
on a baking sheet lined
with parchment paper.
2
Arrange the vegetables
around the salmon on
the baking sheet.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
3
Sprinkle with dried
herbs, salt, and pepper.
Bake for 12-15 minutes,
or until the salmon is
cooked to your liking
and the vegetables are
tender.
TIP
Try with sweet potatoes,
zucchini, and bell peppers.
INGREDIENTS
• 2 salmon fillets
• Assorted vegetables
• Olive oil
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 11

13. Stuffed peppers
45 minutes • Makes 4 servings
TIP If desired, sprinkle shredded cheese on top of each pepper.
INGREDIENTS
• 4 bell peppers (any color)
• 1 cup cooked quinoa
• 1 can black beans, drained &
rinsed
• 1 cup corn kernels (fresh or
frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Shredded cheese (optional)
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g
1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell
peppers and remove the seeds
and membranes.
2
In a large skillet, sauté the
onion and garlic until
translucent.
Add the black beans, corn,
cooked quinoa, cumin, chili
powder, salt, and pepper to the
skillet. Stir well to combine.
3
Spoon the quinoa mixture into
the bell peppers, filling them to
the top.
4
Place the stuffed peppers on a
baking sheet and bake for 25-
30 minutes, or until the
peppers are tender.
12

14. Greek yogurt parfait
5 minutes • 1-2 servings
INGREDIENTS
• Greek yogurt
• Fresh berries (such as
strawberries, blueberries, or
raspberries)
• Honey or maple syrup
• Granola or crushed nuts
PREPARATION
1
In a glass or bowl, layer
Greek yogurt, fresh
berries, and a drizzle of
honey or maple syrup.
2
Repeat the layers until
you reach the desired
amount.
3
Top the parfait with a
sprinkle of granola or
crushed nuts for added
crunch.
4
Enjoy immediately or
refrigerate for a
refreshing and healthy
snack.
TIP Add a sprinkle of spirulina or bee pollen for a boost of
antioxidants.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 13

15. Entrees

16. Grilled chicken salad
20 minutes • Makes 4 servings
INGREDIENTS
• 2 boneless, skinless chicken breasts
• Mixed salad greens
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Olive oil
• Lemon juice
• Salt and pepper to taste
TIP
Let the chicken rest for a few
minutes, then slice it into thin
strips.
PREPARATION
Preheat the grill to medium-high heat.
Season the chicken breasts with salt, pepper,
and a drizzle of olive oil.
Grill the chicken for about 6-8 minutes per
side, or until cooked through.
In a large bowl, combine the salad greens,
cherry tomatoes, cucumber, and red onion.
Drizzle with olive oil and lemon juice, and
season with salt and pepper.
Toss the salad gently to combine, then top
with the grilled chicken slices.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 15

17. Veggie stir-fry
15 minutes • Makes 6-8 servings
INGREDIENTS
• Assorted vegetables (such as bell
peppers, broccoli, carrots, snap peas)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• Low-sodium soy sauce or tamari
• Sesame oil (optional)
• Cooked brown rice or quinoa
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g
1
Heat the olive oil in a large
skillet or wok over medium-high
heat.
2
Add the vegetables to the skillet
and stir-fry for 5-7 minutes until
crisp-tender.
3
Drizzle soy sauce or tamari over
the vegetables and toss to coat
evenly. Serve the stir-fried
vegetables over cooked brown
rice or quinoa.
TIP
Chop veggies on a
sturdy cutting board
with a sharp knife.
16

18. Baked salmon & veggies
1 hour • Makes 6 servings
1
Preheat the oven to
400°F (200°C).
Place the salmon fillets
on a baking sheet lined
with parchment paper.
2
Arrange the vegetables
around the salmon on
the baking sheet.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
3
Sprinkle with dried
herbs, salt, and pepper.
Bake for 12-15 minutes,
or until the salmon is
cooked to your liking
and the vegetables are
tender.
TIP
Try with sweet potatoes,
zucchini, and bell peppers.
INGREDIENTS
• 2 salmon fillets
• Assorted vegetables
• Olive oil
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 17

19. Stuffed peppers
45 minutes • Makes 4 servings
TIP If desired, sprinkle shredded cheese on top of each pepper.
INGREDIENTS
• 4 bell peppers (any color)
• 1 cup cooked quinoa
• 1 can black beans, drained &
rinsed
• 1 cup corn kernels (fresh or
frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Shredded cheese (optional)
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g
1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell
peppers and remove the seeds
and membranes.
2
In a large skillet, sauté the
onion and garlic until
translucent.
Add the black beans, corn,
cooked quinoa, cumin, chili
powder, salt, and pepper to the
skillet. Stir well to combine.
3
Spoon the quinoa mixture into
the bell peppers, filling them to
the top.
4
Place the stuffed peppers on a
baking sheet and bake for 25-
30 minutes, or until the
peppers are tender.
18

20. Greek yogurt parfait
5 minutes • 1-2 servings
INGREDIENTS
• Greek yogurt
• Fresh berries (such as
strawberries, blueberries, or
raspberries)
• Honey or maple syrup
• Granola or crushed nuts
PREPARATION
1
In a glass or bowl, layer
Greek yogurt, fresh
berries, and a drizzle of
honey or maple syrup.
2
Repeat the layers until
you reach the desired
amount.
3
Top the parfait with a
sprinkle of granola or
crushed nuts for added
crunch.
4
Enjoy immediately or
refrigerate for a
refreshing and healthy
snack.
TIP Add a sprinkle of spirulina or bee pollen for a boost of
antioxidants.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 19

21. Sides

22. Grilled chicken salad
20 minutes • Makes 4 servings
INGREDIENTS
• 2 boneless, skinless chicken breasts
• Mixed salad greens
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Olive oil
• Lemon juice
• Salt and pepper to taste
TIP
Let the chicken rest for a few
minutes, then slice it into thin
strips.
PREPARATION
Preheat the grill to medium-high heat.
Season the chicken breasts with salt, pepper,
and a drizzle of olive oil.
Grill the chicken for about 6-8 minutes per
side, or until cooked through.
In a large bowl, combine the salad greens,
cherry tomatoes, cucumber, and red onion.
Drizzle with olive oil and lemon juice, and
season with salt and pepper.
Toss the salad gently to combine, then top
with the grilled chicken slices.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 21

23. Veggie stir-fry
15 minutes • Makes 6-8 servings
INGREDIENTS
• Assorted vegetables (such as bell
peppers, broccoli, carrots, snap peas)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• Low-sodium soy sauce or tamari
• Sesame oil (optional)
• Cooked brown rice or quinoa
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g
1
Heat the olive oil in a large
skillet or wok over medium-high
heat.
2
Add the vegetables to the skillet
and stir-fry for 5-7 minutes until
crisp-tender.
3
Drizzle soy sauce or tamari over
the vegetables and toss to coat
evenly. Serve the stir-fried
vegetables over cooked brown
rice or quinoa.
TIP
Chop veggies on a
sturdy cutting board
with a sharp knife.
22

24. Baked salmon & veggies
1 hour • Makes 6 servings
1
Preheat the oven to
400°F (200°C).
Place the salmon fillets
on a baking sheet lined
with parchment paper.
2
Arrange the vegetables
around the salmon on
the baking sheet.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
3
Sprinkle with dried
herbs, salt, and pepper.
Bake for 12-15 minutes,
or until the salmon is
cooked to your liking
and the vegetables are
tender.
TIP
Try with sweet potatoes,
zucchini, and bell peppers.
INGREDIENTS
• 2 salmon fillets
• Assorted vegetables
• Olive oil
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 23

25. Stuffed peppers
45 minutes • Makes 4 servings
TIP If desired, sprinkle shredded cheese on top of each pepper.
INGREDIENTS
• 4 bell peppers (any color)
• 1 cup cooked quinoa
• 1 can black beans, drained &
rinsed
• 1 cup corn kernels (fresh or
frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Shredded cheese (optional)
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g
1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell
peppers and remove the seeds
and membranes.
2
In a large skillet, sauté the
onion and garlic until
translucent.
Add the black beans, corn,
cooked quinoa, cumin, chili
powder, salt, and pepper to the
skillet. Stir well to combine.
3
Spoon the quinoa mixture into
the bell peppers, filling them to
the top.
4
Place the stuffed peppers on a
baking sheet and bake for 25-
30 minutes, or until the
peppers are tender.
24

26. Greek yogurt parfait
5 minutes • 1-2 servings
INGREDIENTS
• Greek yogurt
• Fresh berries (such as
strawberries, blueberries, or
raspberries)
• Honey or maple syrup
• Granola or crushed nuts
PREPARATION
1
In a glass or bowl, layer
Greek yogurt, fresh
berries, and a drizzle of
honey or maple syrup.
2
Repeat the layers until
you reach the desired
amount.
3
Top the parfait with a
sprinkle of granola or
crushed nuts for added
crunch.
4
Enjoy immediately or
refrigerate for a
refreshing and healthy
snack.
TIP Add a sprinkle of spirulina or bee pollen for a boost of
antioxidants.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 25

27. Desserts

28. Grilled chicken salad
20 minutes • Makes 4 servings
INGREDIENTS
• 2 boneless, skinless chicken breasts
• Mixed salad greens
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Olive oil
• Lemon juice
• Salt and pepper to taste
TIP
Let the chicken rest for a few
minutes, then slice it into thin
strips.
PREPARATION
Preheat the grill to medium-high heat.
Season the chicken breasts with salt, pepper,
and a drizzle of olive oil.
Grill the chicken for about 6-8 minutes per
side, or until cooked through.
In a large bowl, combine the salad greens,
cherry tomatoes, cucumber, and red onion.
Drizzle with olive oil and lemon juice, and
season with salt and pepper.
Toss the salad gently to combine, then top
with the grilled chicken slices.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 27

29. Veggie stir-fry
15 minutes • Makes 6-8 servings
INGREDIENTS
• Assorted vegetables (such as bell
peppers, broccoli, carrots, snap peas)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• Low-sodium soy sauce or tamari
• Sesame oil (optional)
• Cooked brown rice or quinoa
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g
1
Heat the olive oil in a large
skillet or wok over medium-high
heat.
2
Add the vegetables to the skillet
and stir-fry for 5-7 minutes until
crisp-tender.
3
Drizzle soy sauce or tamari over
the vegetables and toss to coat
evenly. Serve the stir-fried
vegetables over cooked brown
rice or quinoa.
TIP
Chop veggies on a
sturdy cutting board
with a sharp knife.
28

30. Baked salmon & veggies
1 hour • Makes 6 servings
1
Preheat the oven to
400°F (200°C).
Place the salmon fillets
on a baking sheet lined
with parchment paper.
2
Arrange the vegetables
around the salmon on
the baking sheet.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
3
Sprinkle with dried
herbs, salt, and pepper.
Bake for 12-15 minutes,
or until the salmon is
cooked to your liking
and the vegetables are
tender.
TIP
Try with sweet potatoes,
zucchini, and bell peppers.
INGREDIENTS
• 2 salmon fillets
• Assorted vegetables
• Olive oil
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-
65g; dietary fiber 5.5g; protein 12g 29

31. Stuffed peppers
45 minutes • Makes 4 servings
TIP If desired, sprinkle shredded cheese on top of each pepper.
INGREDIENTS
• 4 bell peppers (any color)
• 1 cup cooked quinoa
• 1 can black beans, drained &
rinsed
• 1 cup corn kernels (fresh or
frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Shredded cheese (optional)
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g
1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell
peppers and remove the seeds
and membranes.
2
In a large skillet, sauté the
onion and garlic until
translucent.
Add the black beans, corn,
cooked quinoa, cumin, chili
powder, salt, and pepper to the
skillet. Stir well to combine.
3
Spoon the quinoa mixture into
the bell peppers, filling them to
the top.
4
Place the stuffed peppers on a
baking sheet and bake for 25-
30 minutes, or until the
peppers are tender.
30

32. Greek yogurt parfait
5 minutes • 1-2 servings
INGREDIENTS
• Greek yogurt
• Fresh berries (such as
strawberries, blueberries, or
raspberries)
• Honey or maple syrup
• Granola or crushed nuts
PREPARATION
1
In a glass or bowl, layer
Greek yogurt, fresh
berries, and a drizzle of
honey or maple syrup.
2
Repeat the layers until
you reach the desired
amount.
3
Top the parfait with a
sprinkle of granola or
crushed nuts for added
crunch.
4
Enjoy immediately or
refrigerate for a
refreshing and healthy
snack.
TIP Add a sprinkle of spirulina or bee pollen for a boost of
antioxidants.
Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 31

33. Contributors
Dr. Rene Magi, RDN
Chef Sara Steale
Chef Anu Parn

34. Recipes
By Dr. Rene Magi, RDN