I love simple, yet healthy dishes and with only 2 main ingredients, this recipe is a gem.  Not only is it nutritious, it is also a vegan/vegetarian friendly dish.

Servings 2: Serving  Size: ½

Calories:  229, Protein: 2.18 g, Carbohydrate: 18.8 g, Fat: 17 g, Fiber: 3.6 g

Ingredients:

1 large sweet potato (with the skin on)

2 cups red cabbage

½ tsp black pepper

2 ½ tbsp olive oil

Directions:

Set your oven to 375 degrees F. While waiting for your oven to get warm, thoroughly rinse your sweet potato and pat dry with a paper towel.

Cut potato into 2 inch thick circles, place in a baking dish and spread the olive oil and black pepper onto the surface.

Bake potatoes for 35 minutes, after which you add the red cabbage on top. Bake for another 4- 5 minutes and your dish is ready. Enjoy.

I love Quinoa because of its nutty flavor, and it also works as a great substitute for rice which is my favorite starch.  Feel free to be as creative as you want with this recipe, by adding in your own combination of favorite veggies.

Servings: 5, Serving Size: 1 cup

Calories:  198, Protein: 5.96 g, Carbohydrate: 27 g, Fat: 7.76 g, Sodium: 264 mg, Fiber: 4.03 g

Ingredients

1 cup quinoa

3 celery stalks, chopped

1/3 cup green onions (only the green part)

½ cup red onions, chopped

1 cup cherry tomatoes, halved

1 cup chopped fresh parsley (optional)

2 garlic cloves, chopped

1 tsp ginger root, chopped

½ tsp salt

½ tsp curry

2 tbsp olive oil

Directions

Cook quinoa according to directions on package.  Add salt and bring to a boil until nice and fluffy.

In a wok or frying pan, stir fry the onions, celery, tomatoes, garlic and ginger in olive oil for about 5 minutes on medium heat.

Next, add in quinoa, curry and parsley. Mix together and let cook for an additional 5 minutes. Serve warm.

Black Bean Burgers

Servings: 8, Serving Size: 1 patty

Calories:  158, Protein: 6.95 g, Carbohydrate: 31.3 g, Fat: 1.91 g, Fiber: 4.91 g,Sodium: 372.6 mg

Ingredients:

1 can (15 ounce) reduced sodium black beans, rinsed

1 can (15 ounce) of corn

1 1/3 cup Panko crispy bread crumbs

½ green bell pepper, diced

2/3 cup onion, chopped

½ cup mushrooms

1 egg, whisked

1/3 cup Anaheim pepper, chopped (optional)

1 tsp garlic

1 tsp knorr beef bouillon powder (you can substitute with 1/4 tsp of salt)

½ tsp curry powder

Directions:

Preheat oven to 375 degrees F. If grilling, preheat outdoor grill.

Rinse black beans and drain excess water.

Blend together corn, onions, peppers, mushrooms and black beans. You may add up to ½ cup of water if needed for blending.

When all the ingredients have been blended, pour into a sieve to remove excess liquid. Use a spoon to press the excess liquid out by adding a bit of pressure to the pureed mixture.

Add garlic, knorr seasoning, and curry, to drained pureed mixture.

In a small bowl, whisk egg, and combine with bread crumbs. Add this to the puree beans and mix thoroughly.

Line a baking sheet with parchment paper, and using a ¼ cup scoop, scoop out puree beans and form into patties (you should get 8 patties). Place in the oven for about 20-22 minutes.

If grilling, place patties on a lightly oiled foil sheet and grill each side for 10 minutes.

Serve on whole wheat bun and other fixin’s. You can be creative and use chickpeas or soy beans instead of black beans. You can also use your own unique blend of seasonings.

Servings: 4, Serving Size: ½ sweet potato

Calories:  82, Protein: 1.17 g, Carbohydrate: 12.3 g, Fat: 3.45 g, Potassium: 237 mg

Ingredients:

2 large sweet potatoes, peeled and sliced into 1/4 wide inch strips

½ tsp garlic powder

½ tsp black pepper

½ tsp paprika

1 tbsp olive oil

Directions:

Preheat oven to 425 degrees F.

Line a baking sheet with parchment paper.

In a large bowl, toss sweet potatoes with garlic powder, black pepper, paprika and olive oil.

Spread sweet potatoes on the baking sheet without overcrowding. Bake for 35 minutes or until golden brown.

If you are using a grill, place sweet potatoes on aluminum foil, lightly coated with cooking spray or oil. The cooking time will be shorter, therefore pay attention so that they are not overcooked.

Sprinkle salt to taste.

Serving size: 4 fish fillets, Serving: 1 fish fillet, ¾ cup of stew

Calories: 258, Protein: 25.0 g, Carbohydrate: 7.31 g, Fat: 15.4 g, Sodium: 371.2 mg, Potassium: 665.4 mg,  Fiber:  2.86 g

Ingredients:

4 tilapia fillets

2 garlic cloves

1 tsp cumin

1 ½  tbsp curry

½ tsp cayenne pepper

1 tsp parsley flakes

½ tsp salt

1 cup chopped collard greens (or spinach)

½ green bell pepper

1 celery stalk

1 cup diced tomato

2 tbsp extra virgin olive oil

1 can Thai kitchen Lite coconut milk

Directions:

Pre-heat the oven to 375 degrees F

Arrange the 4 slices of tilapia flat in a baking dish. Top with 2 cloves of minced garlic, and coat with the cumin, curry, cayenne pepper, parsley and salt.

Next, layer the green bell pepper, celery stalk, diced tomato on top. Coat with 2 tbsp of olive oil, and 1 can of lite coconut milk. Cover with  foil paper and set in the oven to bake for 45 mins.

When the dish is ready, you can eat as is or pair with rice/crusty bread. Enjoy!

Servings: 6, Serving Size: 1/6

Calories: 131.2, Protein: 1.30 g, Carbohydrate: 28.9 g, Fat: 2.62 g,Potassium: 464.7 mg,Sodium: 102.0 mg, Fiber: 2.24 g

Ingredients:

3 ripe plantains

1 tbsp olive oil

1/4 tsp salt

½ tsp garlic powder

2 tbsp parsley flakes

½ tsp paprika

Pam cooking spray

Directions:

Preheat oven to 400 degrees F.

In a medium sized bowl, mix olive oil, salt, garlic and parsley flakes together. Set aside.Cut the plantains 1-1.5 inches thick and coat with seasoned oil mixture.

Grease baking dish with cooking spray. Place plantains in the dish, and lightly spray a coat of cooking oil over the plantains.Let plantains bake for about 20 mins.

After 20 minutes, take out the plantains and place on parchment paper. Mash using a potato masher.

Place back into the baking dish, spray another coat of cooking oil, and sprinkle parsley over them.Bake in the oven for an additional 20 minutes (or more depending on how crisp you like them).Add salt to taste if needed.

Serve as an appetizer with the cucumber, guacamole dipping sauce or as a side dish with beans or rice.

Cucumber Guacamole Dip

Servings: 6, Serving Size: ¼ cup

Calories: 15.7, Protein: 0.39 g, Carbohydrate: 2.11 g, Fat: 0.08 g, Potassium: 95.9mg, Sodium: 28.5 mg, Fiber: 2.24 g

Ingredients:

1 Haas Avocado

1 medium tomato, diced

¼ cup white onion, diced

½ cup cucumber, diced

½ tsp lemon-pepper seasoning

Directions:

Mash the avocado, and add the rest of the ingredients.Mix well and garnish with parsley. Serve with the plantains.