Ingredients:

4 eggs
One carton (16 oz) egg whites
1 bell pepper
5 large mushrooms
4 cups of kale
½ cup grated cheese (my preference is a 3-cheese mix of asiago, parmesan, and romano)
Salt & pepper to taste

Directions:

1.      Beat four eggs in medium large bowl.
2.      Add egg whites and beat together with eggs.
3.      Rinse and finely chop all vegetables.
4.      Combine vegetables with eggs and mix well.
5.      Pre-heat oven-safe pan on stovetop (medium high heat) with light coating of olive oil spray. (The pan is ready when I run water over my hand & shake into the pan and it sizzles but does not smoke.  The pan is too hot if it smokes.) 
6.      Pour mixture into pan, flatten the vegetables out, and sprinkle the cheese evenly over the top.  If you are using a softer cheese than the one recommended above (e.g., American, cheddar, Monterey Jack, etc.) do not add cheese yet.
7.      Add salt & pepper to taste, reduce heat to medium low, cover, and cook for 15 minutes.
8.      Preheat oven to 350 degrees while waiting for eggs to cook on stovetop.
9.      Remove cover from pan. If you have not yet added the softer cheese, do so now.  Transfer eggs to oven and cook for 5 minutes.  
10.  Remove from oven and let sit for 5 minutes before serving.  Makes 4 – 6 servings.

*This recipe is a guide.  You can put whatever vegetables you want into it.  I would recommend putting a little more vegetable than you think you need as the eggs/whites cook into them over time.  Also, I would recommend less cheese than you think you need as it melts nicely into the mixture.  

Ingredients:

2 Tbsp Olive oil
1 medium onion
3-4 cloves garlic         
3 medium carrots       
3 stalks celery
2 15oz. cans red kidney beans
1 28oz. can diced tomatoes
1 Tsp basil, oregano, rosemary and thyme
Salt & Pepper to taste
4 cups chicken stock
4 cups packed kale

Directions:

1. Dice vegetables and set aside
2. Remove stems from Kale and chop
3. In med. Stock pot heat oil over med/high heat
4. Add garlic, onion, herbs, salt and pepper cook 3-4 mins
5. Add carrots and celery cook additional 2-3 mins
6. Add tomatoes, beans, chicken stock and kale. Stir together and bring to a boil
7. Reduce heat to medium. Boil low until vegetables are tender approx. 25mins

This is healthy enough to have as a legitimate snack any time of day, but tastes like a real treat.

Ingredients:

2 cups oatmeal
1 ½ tsp baking soda
1 Tbsp cinnamon
1 tsp nutmeg
½ tsp ground cloves
½ teaspoon salt
1 Tbsp olive oil
½ cup molasses 
1 tsp vanilla
1 large egg
1 Tbsp fresh grated ginger (can substitute with ground ginger)
½ cup plain, fat free Greek yogurt
5-6 apples cut into ½ inch chunks, or briefly chopped in food processor
½ cup boiling water
1 cup walnuts or pecans

Directions:

1. Heat oven to 350 degrees 
2. Spray 13x9 pan lightly with olive oil
3. In small bowl, whisk dry ingredients together
4. In large bowl combine olive oil, molasses, vanilla, egg, ginger, yogurt, and boiling water.  Mix together.
5. Slowly stir dry ingredients into wet ingredients until just combined.  Let the mixture sit while chopping apples
6. Add apples and chopped nuts, folding in to disperse evenly throughout the mixture
7. Pour into prepared pan
8. Bake for 45 minutes (or until golden brown – let it pass toothpick test)
9. Cool for 10 minutes and enjoy!

Adapted from Happyolks (which was adapted from Real Simple)

Ingredients: 

One piece of fresh salmon (approximately ½ pound of fish for each person), fresh lemon, basil, parsley, salt & pepper
 
Directions:

1.      Pre-heat grill for 3-5 minutes and clean surface with a grill brush. 
2.      Rinse salmon and set aside.  Cut lemon(s) in half.
3.      Place salmon in the grill, skin side down. Squeeze lemon over the fish.
4.      Sprinkle freshly minced basil, parsley, salt, & pepper to taste over the top of the fish. (Dried herbs can also be used.)..
5.      Close grill cover and let fish cook over medium heat for approximately 10 minutes. 
Fish is done when it begins to split apart and is lightly browned on the top. Use a metal spatula to remove fish from the skin.  Squeeze additional lemon over fish to taste and enjoy! 

Ingredients: 

1 cup quinoa, 1 medium onion, 2-6 cloves garlic (depending on your taste),
10 oz. package of baby portabella mushrooms, 4 cups spinach, 1 cup grape or cherry tomatoes, 1 cup white wine, 2 TBS olive oil, 1 cup grated cheese (I really like the romano, asiago, parmesan mix), 2 chicken breasts.
 
Directions: 

Cook quinoa according to package directions. Grill chicken or bake at 350 for approximately 20 minutes or until cooked through. You can also use a pre-cooked rotisserie chicken to save time. Cut into bite-sized pieces. Chop onion, garlic, mushrooms, and sauté in olive oil on medium low heat until soft (approximately 5 min). Turn heat up to medium and add chopped spinach. Stir, cover and cook for approximately 5 more minutes. Slice tomatoes in half and add tomatoes, wine, chicken and cheese to mixture. Stir in quinoa or serve over the quinoa.

Ingredients: 

1 small banana or 1/2 medium/large banana
1/2 of an orange 
1 cup frozen fruit of your choice 
1 cup plain fat free yogurt or 1 scoop of vanilla protein powder
1 cup water (more or less depending on how thick you like your smoothies)


Directions:  

Put all ingredients into a blender. Cover and blend on high until desired consistency. Time will vary depending on the power of your blender. Pour into a glass and enjoy the super antioxidant health benefits of this great tasting drink that is a really convenient and healthy meal replacement!

If you're looking for an easy way to get more greens into your diet, consider a green smoothie.  A good one to start with:

1/2 orange
1/2 banana
2 cups baby spinach (packed)
1 cup plain fat free Greek yogurt, or 1 scoop protein powder
1 cup frozen strawberries
1 cup of water

Blend well and enjoy! The color takes some getting used to but they are an amazing way to cut calories while packing in great nutritional value.

Please note:  This is a meal replacement, or a snack.

Ingredients: 

1 pound ground turkey
1 egg
1 cup minced spinach
1 cup minced parsley
1 onion finely chopped 
2-6 cloves of garlic minced (more or less depending on how much you like garlic) 
1/3 cup of flax meal
1/2 cup shredded cheese (I like a fresh asiago, romano, parmesan mix)
salt and pepper to taste.

Directions: 

Pre-heat grill.  Add all ingredients into large mixing bowl.  Mix together until all ingredients are evenly distributed throughout the mix.  This is easier to do with your hands but a little bit gross.  Shape into patties (makes about six 1/4 pound burgers).  Place aluminum foil on grill and spray with olive oil or cooking spray. Place burgers on grill over medium heat.  Flip after approximately 5 minutes and cook for another 2-3 minutes. 

Enjoy with or without a whole grain bun.  I find the burger so flavorful that I eat them plain.

Ingredients: 

one 4 oz. jar of sundried tomatoes (I prefer the Italian style with a little olive oil) 
one 8 oz. can of chick peas 
5-10 cloves of garlic (depending on your taste)

Directions:  

Rinse chick peas with water and drain. Cut the ends and skin off the garlic cloves. 

Combine chick peas, garlic, and sundried tomatoes (with minimal oil) into a food processor.  Process for approximately 20 seconds and serve with vegtables or multi grain crackers.  

Caution: one serving of humus is 2 tablespoons. Overeating healthy foods is no longer healthy if we eat too much.  I personally can't stop at one serving but try to use moderation in all things. Enjoy!