LUNCH
Tuna Salad Supreme
Ingredients
- 2 small cans of tuna packed in water
- ½ small onion, chopped
- 2 stalks celery, chopped
- 4 TBS pecans or almonds, chopped
- 2 TBS dried parsley
- 1 medium head romaine lettuce, chopped
- 2 tomatoes, chopped
- Salt and pepper to taste
- 3 TBS. Light Mayo
Directions
1. Mix all ingredients except lettuce and tomatoes. Add mayo and stir.
2. Serve on bed of chopped romaine lettuce with chopped tomato.
Nutritional Profile
Good source of vitamin C, omega-3 fatty acids (in the tuna), protein, vitamin D, iron, fiber, and magnesium.
Spicy Mexican Soup
Ingredients
- 1 onion, chopped finely
- 4 TBS. minced garlic
- 1 TBS red chili powder
- 3 ½ cups vegetable broth
- 1 medium zucchini, chopped
- 1 large can tomato pieces
- 1 small sweet green pepper, chopped
- 1 cup finely chopped fresh spinach
- 1 large can black beans, rinsed
- 1 small can green chili’s
- 1 can corn
- 2 tsp oregano
- 1 tsp cumin
- ¼ cup chopped sunflower seeds
- ¼ cup chopped fresh cilantro
- Salt and pepper to taste
Directions
1. In a large pot, heat 1 TBS of the broth and then add the garlic, onion and green peppers. Cook for about 5 minutes, stirring.
2. Then add chili powder, the remainder of the broth, zucchini, spinach and tomatoes. Cook for another 6 minutes, and then add beans, corn, oregano, cumin and the green chili.
3. Bring to a boil and then simmer for 10-15 minutes. Before serving, add cilantro, sunflower seeds and season with salt and pepper.
Nutritional Information
Loaded with vitamins A and C, fiber, iron, magnesium, and protein.
DINNER
Pan-Seared Salmon with Dill and Mustard Sauce
Ingredients
- 2 lbs salmon filet cut into 4 pieces (bones and skin removed)
- 2 TBS minced garlic
- 1 TBS Brown mustard
- 1/3 cup vegetable broth
- 3 TBS fresh lemon or lime juice
- 1 TBS organic honey
- 2 tsp dried, chopped dill
- Salt and pepper
Directions
1. Preheat a non-stick skillet on medium high heat for about 1 minute. Brush salmon with small amount of the lemon (or lime) juice and season with a little salt and pepper. When skillet is hot, place salmon skinned side up in the pan and cook for over medium heat for approximately 2-3 minutes. Turn and cook the other side for the same amount of time. Remove to plates.
2. Pour off any liquid left in the pan then add garlic, mustard and remaining lemon juice, broth, and honey. Turn heat to high and cook for a minute to a minute and a half. Remove from heat and add dill. Stir and pour over salmon pieces.
Nutritional Information
Great source of vitamin D and omega-3 fatty acids, protein, and magnesium.
Tuna with Sage
Ingredients
- 1 & 1/2 lbs fresh tuna cut into 4 pieces
- 2 TBS minced garlic
- 3 TBS grated lemon rind
- 3 TBS fresh lemon (or lime) juice
- 1/3 cup vegetable broth
- 2 TBS dried parsley
- 3 TBS dried sage
- Salt and pepper to taste
Directions
1. Brush tuna with some of the lemon (or lime) juice and sprinkle on salt and pepper.
2. Heat a non-stick skillet for about 1 minute (med. Heat), then sear pieces of tuna on each side for 1-2 minutes. Place on plates.
3. Combine the rest of the ingredients in the skillet and simmer for 1 to 2 minutes, pour over tuna and serve.
Nutritional Information
Excellent source of protein, magnesium and vitamin C.
DESSERT
Lemon-Orange Pie
Ingredients
- ¾ cup high-fiber cereal (crushed)
- ¾ cup finely chopped pecans (or walnuts)
- ¼ cup butter, melted
- 4 TBS sugar
- Filling: 8 oz. evaporated milk
- Water: 1 small can mandarin orange segments (drain, reserve syrup)+
1 package (3 oz.) lemon flavored gelatin
Directions
1. In small glass bowl, pour evaporated milk and put in freezer until you’re ready for it.
2. Combine fiber cereal, nuts, butter and sugar. Press mixture evenly on the bottom and sides of a 9-inch pie plate to form crust.
3. Bake at 400°F for 5 minutes (it should be lightly browned). Cool and then chill in the refrigerator.
4. In a small saucepan, add water to the reserved mandarin orange syrup until it measures 1 ¼ cups liquid. Stir in gelatin and let sit 5 minutes. Then bring mixture to boil. Remove from heat and put in large glass bowl, cool in refrigerator until it starts to thicken.
5. With electric beaters, whip gelatin until it gets frothy and then add mandarin oranges and whip for 1 minute. Remove mild from freezer and whip until it forms soft peaks, then add gelatin mixture, stirring to mix. Pour into crust and chill.
Nutritional Profile
Great source of fiber and magnesium.
Fresh Pineapple Cake
Ingredients
- 1 fresh, ripe pineapple, cut into slices or cubes
- ¼ cup water
- 1 cup high-fiber cereal
- 2 tsp cinnamon
- ½ cup whole wheat flour
- ¾ cup all-purpose flour
- 1 tsp baking soda
- ¼ tsp salt
- 3 TBS butter, softened
- 1/3 cup sugar
- 4 egg whites
- 1 cup low-fat pineapple-flavored yogurt
- 1 tsp vanilla
Directions
1. In a 10-inch iron skillet (or a 9-inch round cake pan) coated with cooking spray, place pineapple in bottom
2. In a bowl, mix fiber cereal, baking soda, flours, cinnamon and salt – set aside.
3. In another (larger) bowl, add butter and sugar, egg whites, vanilla, yogurt and then the water. Beat until mixed well. Next combine the flour mixture into the butter/sugar mixture. Then spread the batter over the pineapple. Bake at 350º F for about 30-35 minutes. Once out of the over, let cool for about 15 minutes before turning it onto a cake plate.
Nutritional Information
Good source of magnesium and calcium.
You don’t have to change everything at once. Start today making small changes like trying a healthier version of your favorite recipes. Add more vegetables and less meat to them, use good fats (such as olive oil) instead of bad fats (vegetable oils, margarine, shortening, lard) add more fiber (such as beans) and choose whole grain bread over white bread. Expand your range of healthy choices to include a wide variety of delicious whole foods and see how great you feel!