Servings: 2, Serving Size: 1/2 omelette

Calories:  140 Protein: 9 g, Carbohydrate: 10 g, Fat: 7 g, Potassium: 533 mg, Sodium: 303 mg, Fiber: 4 g

Ingredients:

½ cup spinach, chopped

½ cup mushrooms, cooked

1/3 cup olives

¼ cup of cherry tomatoes, halved

2 eggs

1 tbsp skim milk

1/3 cup white onions, chopped

½ tsp rosemary

Salt and black pepper to taste

Directions:

In a small bowl, combine the eggs, milk, rosemary, and onions. Add a dash of salt and black pepper. Whisk together then set aside.

Spray an oven-safe skillet/ pan with cooking oil, place on low-medium heat, and then pour the eggs in. When the bottom starts to solidify, remove from the heat and add the rest of the toppings.

All things bright and beautiful, sums up this colorful, healthy dish

Servings: 7, Serving size: 1 cup

Calories:  215, Protein: 12.2 g, Carbohydrate: 28.6 g, Fat: 6.44 g, Fiber: 4.34 g, Sodium: 619 mg

Ingredients

1 cup red quinoa

2 cups vegetable stock

1 ½ cup baby bella mushrooms (or mushrooms of choice)

1 cup red cabbage, shredded

2 cups carrots, match stick, French cut

1 cup cherry tomatoes, halved

1 cup sweet corn, no added salt

4 green onions, chopped

12 oz shrimp, raw, deveined

2 tbsp olive oil

¼ tsp garlic powder

¼ tsp ginger powder

1  inch ginger root, chopped

½ tsp paprika

¼  tsp pink Himalayan salt (or table salt)

Directions:

Cook 1 cup of red quinoa in 2 cups of vegetable stock on medium heat until nice and fluffy and all the liquid is absorbed. Remove from heat and set aside when done.

In a wok or a non-stick skillet, heat olive oil on medium high heat, add the ginger root, ginger powder, garlic powder, paprika, and shrimp. Stir fry shrimp until well done.

Next, add the mushrooms, cabbage, carrots, cherry tomatoes, corn and green onions to the shrimp stir fry. Mix together and let cook for at least 5-7 minutes. Remove from heat.

Stir the cooked quinoa into the mixture of shrimp and veggies. Add salt to taste. Serve warm.

Tip: You can omit the meat for a perfect vegan/vegetarian dish or use whatever meat you prefer.

Soup and cold weather go hand in hand. Spice things up with this non-traditional hearty soup. You don’t even need to add salt. The combination of ingredients give the soup tons of flavor.

Servings: 5, Serving Size: 1 cup

Calories:  83, Protein: 2.38 g, Carbohydrate: 11.3 g, Fat: 3.64 g, Fiber: 3.16 g

Ingredients:

1 large eggplant, cut into chunks

1 cup celery, diced

1 cup mushrooms, chopped

1 can (10 oz) cream of mushroom  soup

2 cups vegetable stock

3 stalks of green onions, chopped

6 basil leaves, fresh, chopped

2 garlic cloves

½ tsp paprika

1 inch turmeric (optional)

½ tsp cayenne pepper (optional)

Directions:

Combine eggplant, vegetable stock, garlic and turmeric in a blender. Pulse until a chunky consistency is achieved.

Pour this mixture in a large pot. Mix in the cream of mushroom and the rest of the ingredients. Cook on medium high heat for at least 30 minutes. Remember to stir occasionally.

Tips: This soup would go incredibly well with our garlic bread. You may add some water / or extra vegetable stock to the soup, if you don’t want your soup consistency as thick.

You probably already know this by now but I really love simple yet nutritious meals.  I got inspired to re-create a one-pot pasta dish thanks to this post on A Beautiful Mess  I thought it was such a scrumptious idea that I had to put a spin on it and create my own Asian inspired version.  I am going to be using this method quite a bit in the future and I cannot wait to try different combinations of ingredients and flavors.

Servings: 4, Serving size: 1 cup

Calories:  246, Protein: 6.9 g, Carbohydrate: 35.4 g, Fat: 9.75 g, Fiber: 8.00 g

Ingredients:

3 large carrots, diced

1 large red bell pepper, sliced

4 green onion stalks, chopped

1 cup fresh cilantro, chopped

1 cup bean sprouts

½ tbsp of olive oil

1 cup bella baby mushrooms

3 fresh basil leaves, chopped

½ inch ginger root, chopped

1 garlic clove, chopped

1 can of coconut milk, light (14 ounces)

3 cups (or 4 oz) of spinach fettuccine pasta

Pink Himalayan sea salt (or table salt to taste)

Directions:

Combine all the ingredients with the exception of the salt in a large pot. Make sure the pasta is completely immersed in the coconut milk.

Cook pasta on medium heat until al dente. Stir often to ensure the pasta does not stick. Add salt to taste.

I garnished my pasta with some crushed peanuts (optional). I told you this was so easy. Enjoy, heartily.

A vegan take on a traditional Mexican dish.These are so filling I promise you won’t miss the cheese or the meat. And guess what?  It has no cholesterol.

Servings: 6 tortilla wedges, Serving Size: 2 tortilla wedges

Calories:  208, Protein: 7.6 g, Carbohydrate: 30.8 g, Fat: 7.26 g, Fiber: 8.56 g

Ingredients:

2 whole wheat tortillas

1 cup red cabbage, shredded

¼ cup red onion, chopped

¼ cup fresh cilantro, chopped

1 Haas Avocado

¾ cup black beans

1 garlic clove, chopped

1 tsp lime juice

1 tsp olive oil

Salt to taste

Directions:

Mash black beans and avocado (separately). To the beans, add a dash of salt, then stir. Add the lime juice to the avocado and then set aside.

Heat the olive oil on medium-high heat in a small skillet. Add in the onions and garlic and let cook until the onions start to become translucent. At this point, you will want to add the tomatoes and cilantro. Stir-fry for 2-3minutes and remove from the heat.

In a big skillet, heat 1 tortilla on medium heat.( Note that since you are going to be using 2 tortillas, you will want to use half of the ingredients in each one). Start with the mashed avocado as the base and spread on one half of the tortilla.  Top with black beans, and layer with the stir fry mixture of tomatoes, garlic, onion, cilantro and lastly red cabbage.

I did not stir fry the red cabbage because it gives the dish a nice crunch in its raw state. However, you can stir fry it with the tomatoes if this is your preference.

Fold the top half of the tortilla unto the bottom half. Let the bottom half of the tortilla brown, then flip unto the other side, so it can brown as well. Remove from heat, and then repeat with the second tortilla.

Cut each tortilla into 3 wedges. Enjoy warm with any dipping sauce of your choice.

I am currently obsessed with Kale, and no I am not just discovering it. I just happen to be falling in love with it over again. Kale is gaining a lot of popularity as of late and I am not surprised.  Not only is it versatile (you can add to soup, salads, smoothies, and eat raw). It is also very flavorful, and rich in antioxidants and phytonutrients.  I have been incorporating Kale into quite a bit of my recipes and once again, it is the star of the show today. This recipe is really, really stupid, ridiculous, simple. The great part about it is that it is also vegan/vegetarian friendly and perfect for meatless Mondays or what have you. I hope you enjoy this dish as much as I do. Be warned though, it packs a mighty flavorful punch.

Servings: 5 cup, Serving Size: 3/4 cup

Calories:  205, Protein: 5.51 g, Carbohydrate: 20.5 g, Fat: 12.21 g, Fiber: 1.0 g

Ingredients:

2 ½ cup dry pasta of choice

2 large garlic cloves

¼ cup peanuts, unsalted

3 tbsp olive oil (extra virgin)

2 cups of Kale, chopped

2 tsp parsley flakes

 Directions:

Cook pasta on medium high heat, according to directions on package. When pasta is almost al dente, remove from heat and set aside.

In a food processor, combine the remaining ingredients until a pasty consistency is achieved (You may need to add a tsp or 2 of water to get the right texture).

Add pesto to pasta and mix well until thoroughly combined.  Place pot back on the stove on low medium heat for 5-7 minutes, so that the pasta becomes fully immersed in the flavors of the pesto. Serve warm.

Tips: Add salt to taste, garnish with peanuts, or add a tsp of lemon juice for an extra zing. Use whole grain pasta to get in some extra fiber.