Healthy Lifestyle Tips

Asian-Inspired BBQ Chicken

INGREDIENTS
¼ cup plus 2 tablespoons dark brown sugar, packed
¼ cup plus 2 tablespoons soy sauce
3 tablespoons fresh lime juice, from 2-3 limes
1½ tablespoons vegetable oil
½ teaspoon Asian sesame oil
¾ teaspoon Garam Masala (substitute curry powder if you can't find it)
3 cloves garlic, minced
1½ teaspoons fresh grated ginger
½ teaspoon cayenne pepper (use less if you don't like heat)
8 skinless, boneless chicken thighs
2 scallions light and dark green parts only, thinly sliced

INSTRUCTIONS

In a medium bowl, mix together all of the ingredients except for the chicken and scallions. Set ¼ cup of the marinade aside and cover (you'll use this later for the sauce), then place the rest in a zip-lock freezer bag with the chicken thighs. Be sure the chicken is evenly coated with the marinade, then place the bag in the refrigerator (in a bowl in case of leakage); let marinate for 3-4 hours.

Preheat grill to high heat.

Grease the grill. (Lightly dip a wad of paper towels in vegetable oil; then, using tongs, carefully rub the towels over the grates several times until glossy and coated.) Place the chicken on the grill; cover and cook 3-5 minutes on each side, or until nicely browned and done. Transfer the chicken to a serving platter, then top with the reserved marinade and sliced scallions.

Soft & Chewy Avocado, Apple, Banana, & Oatmeal Cookie

Ingredients:

1 cup old-fashioned oats
½ cup whole wheat flour + 2 Tbsp.
1 tsp. ground cinnamon
½ tsp. baking soda
¼ tsp. salt
½ ripe, fresh avocado, halved, pitted, and peeled
½ cup mashed ripe banana (from 1½ medium bananas)
1 large egg, beaten
1 tsp. vanilla extract
2/3 cup finely chopped peeled sweet red apple (such as Gala, Fuji, or Honey Crisp)

Instructions
Preheat the oven to 350F. Line a baking sheet with parchment paper or a silicone baking sheet and set aside.

Place the oats, flour, cinnamon, baking soda, and salt in a large bowl and whisk until well combined.

Place the avocado in a medium-size bowl, and mash until smooth. Add the banana, egg, and vanilla and whisk until well combined.

Pour the wet mixture into the dry ingredients and stir until just combined. Fold in the chopped apple.

Drop dough onto the prepared baking sheet using a spoon, and gently flatten until round and about ½-inch thick. Bake until slightly brown and firm around the edges, 10 to 12 minutes. Transfer to a wire rack and cool before serving.

Air Fryer Avocado Black Bean Taquitos

Ingredients:

1 ripe, fresh avocado, halved, pitted, peeled, and mashed
½ cup canned black beans, rinsed
½ Tbsp. cumin
1 tsp. garlic powder
½ tsp. salt
10 (6-inch) corn tortillas
1 cup rainbow cherry tomatoes, chopped
½ cup red or yellow bell peppers, seeded and diced
1 Tbsp. fresh jalapeño, seeded and minced
1 Tbsp. onion, minced
1 Tbsp. fresh lime juice
2 Tbsp fresh cilantro leaves, chopped
4 oz. plain Greek yogurt

Instructions
Using a fork, mash the avocado and black beans together in bowl. Stir in cumin, garlic powder and salt.

Spread approximately 2 Tbsp. of the mixture onto a corn tortilla, dividing equally between 10 tortillas. Roll tightly to form 10 taquitos.

Place taquitos into air fryer at 400°F degrees for 5 minutes. When timer goes off, flip and put back into air fryer for 5 more minutes. Depending on air fryer you may need to decrease time to 3 to 4 minutes per side.

While taquitos are cooking, combine cherry tomatoes, bell peppers, jalapeño, onion, cilantro, and lime juice in a small bowl to make fresh pico de gallo.

Once taquitos are golden brown and crispy, remove from air fryer and top with fresh pico de gallo and Greek yogurt.

Hearty Winter Farro

Ingredients:
1 medium butternut squash, peeled and cut in ½-inch cubes (about 3 ½ cups)
1 sweet onion, rough chopped
1 tablespoon avocado oil
1 teaspoon sea salt, divided
1 teaspoon ground black pepper, divided
1 cup farro, rinsed
3 cups water
1 cup finely chopped kale, stems removed
1 tablespoon white balsamic vinegar
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh parsley

Instructions
Preheat oven to 400°. Line a rimmed baking sheet with parchment paper.

In a medium bowl, combine cubed squash, chopped onion, avocado oil, sea salt, and black pepper and toss. Spread evenly on prepared pan. Bake until tender, about 30 minutes. Set aside.

In medium saucepan, bring 3 cups water and farro to a boil. Reduce heat to medium-low, and simmer until farro is cooked through, about 20 minutes. Drain excess water.

Stir in roasted squash, roasted onions, chopped kale, sea salt, pepper, vinegar, thyme, and parsley.

RED, WHITE, AND BLUE (BERRY) GREEN SALAD

INGREDIENTS
2 cups mixed salad greens
1⁄4 cup crumbled feta cheese
2 tablespoons candied or toasted walnuts
4 strawberries, sliced
1⁄4 cup blueberries
raspberry vinaigrette dressing

DIRECTIONS
1. Lay the greens on the plate.
2. Pile the feta and walnuts in the middle of the greens.
3. Scatter the strawberries and blueberries on top.
4. Serve with the dressing on the side, and not until ready to eat (it wilts the salad).

Chicken Salad Keto Lettuce Wraps

INGREDIENTS
1/4 cup full-fat Greek yogurt
1/3-1/2 cup blue cheese crumbles
juice of 1/2 lemon
2 cooked chicken breasts, shredded (feel free to use chicken thighs or rotisserie chicken instead)
8 large, sturdy romaine lettuce leaves
2-3 tablespoons walnuts, toasted and crumbled
8 raspberries, split in half
2 teaspoon chives, sliced into 1/4-inch pieces

DIRECTIONS
In a large bowl, combine yogurt and blue cheese. Season with lemon juice to taste. Stir in chicken until fully coated. Adjust with more yogurt, blue cheese, and/or lemon if needed.

Spoon shredded chicken onto center ribs of romaine lettuce leaves, dividing meat equally between them. Place on a cutting board or rimmed baking sheet. Set them upright next to each other to prevent leaves from falling over.

Evenly sprinkle walnut pieces, raspberry halves, and chives between lettuce leaves. Serve immediately.

Broccoli Cheddar Soup

INGREDIENTS
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth.
Kosher salt and freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
2 scallions, thinly sliced

DIRECTIONS
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.

Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.

Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

Seared Romaine and Chicken Caesar Salad

INGREDIENTS
Chicken Marinade
1 Tbsp. extra-virgin olive oil
1 Tbsp. lemon juice
1 garlic clove, minced
1/2 tsp. dried oregano
1/4 tsp. kosher salt
A few pinches black pepper
1 pound chicken tenders

Salad
3 tsp. extra-virgin olive oil, divided
2 romaine hearts, sliced in half lengthwise
A few generous pinches kosher salt and ground black pepper
4 small tomatoes, each cut into 4 wedges
1 cup thinly sliced English cucumber (~ 1/2 English cucumber)
1 Tbsp. Caesar salad dressing
4 lemon wedges, optional
1/4 cup grated Parmesan cheese, optional

DIRECTIONS
For marinade, place olive oil, lemon juice, garlic, oregano, salt and pepper in small bowl and stir to combine. Place chicken in large, resealable plastic bag. Pour marinade over chicken. Remove air from bag and seal. Place in refrigerator and allow chicken to marinate for a minimum of 1 hour or as long as overnight.

To sear chicken, heat 1 teaspoon of oil in large nonstick skillet over medium heat. Cook chicken until cooked through and golden on the outside, 3 to 4 minutes per side. (Adjust cook time for thicker pieces.) Remove to a plate and cover lightly with aluminum foil.

Brush remaining 2 teaspoons oil over both sides of each romaine heart. Sprinkle with salt and pepper.

In the same large nonstick skillet, cook two romaine halves over medium heat until lightly charred, 1 to 2 minutes per side. Transfer to large serving platter. Repeat with remaining romaine. Arrange chicken, tomatoes and cucumber around charred romaine. Drizzle dressing over lettuce and serve with lemon wedges and Parmesan cheese, if desired.

Grilled Veggie Skewers

Ingredients:
1 fresh pineapple, cut into chunks
2 medium zucchinis, cut into 1-inch slices
2 medium yellow squash, cut into 1-inch slices
½ pound whole fresh mushrooms
1 medium red onion, cut into chunks
12 cherry tomatoes
1 medium red bell pepper, cut into chunks
8 bamboo skewers, soaked in water for 20 minutes
⅓ cup olive oil
1 ½ teaspoons dried basil
¾ teaspoon dried oregano
½ teaspoon salt
⅛ teaspoon ground black pepper

Directions:
Preheat a grill for medium heat and lightly oil the grate. Alternately thread pineapple chunks, zucchini slices, yellow squash slices, mushrooms, onion chunks, tomatoes, and bell pepper chunks onto skewers.

Whisk olive oil, basil, oregano, salt, and black pepper in a bowl; brush some of the mixture over vegetables.

Cook skewers on the preheated grill until vegetables are tender, turning and basting vegetables with remaining olive oil mixture occasionally, 10 to 15 minutes.

Greek Shrimp & Orzo

Ingredients
2lb shrimp, peeled & deveined
1/2 cup fresh lemon juice
3/4 lb orzo pasta, uncooked
1/2 cup scallions, sliced
3/4 cup fresh parsley, chopped
3/4 cup fresh dill, chopped
1 cup feta crumbles
1 tsp salt
4 T olive oil

Directions:
Cook orzo pasta according to package directions.

Heat large sauté pan over med-high heat and add 2 T olive oil.

Add shrimp to pan.

Sauté shrimp until pink and season with a pinch of salt.

Once shrimp is pink, remove from heat.

Create dressing by whisking together 2 T olive oil, lemon juice and a teaspoon of salt.

Add orzo, herbs & feta cheese to the pan with shrimp and toss.

Add dressing and toss until all ingredients are well combined.

Serve immediately and enjoy!

Caramel ice cream
Ingredients
- 4 eggs
- 2 cups heavy cream
- ½ cup powdered sugar
- Pinch of salt
- 1 cup sugar
- 1 tsp vanilla extract
- 1 cup hot water

Preparation
Heat sugar and cup water for 5 minutes in a big skillet on medium high heat until the sugar melts and boils, stirring occasionally. Boil for about 5 minutes until the mixture becomes dark brown in color; remove from heat. Gradually stir in remaining cup water. Cool to room temperature and set aside. Beat eggs for 3 minutes in a medium bowl until thick and light yellow; gradually beat in powdered sugar. Stir in cream, salt and vanilla.

Add caramel mixture, gently stir until smooth. Cover and chill for at least 4 hours or overnight.

Pour the mixture into an ice cream machine and churn until frozen.

Transfer to plastic container and place in the freezer for an hour before serving, take it out for 5-10 minutes before serving, or longer, so it comes to the right scooping temperature. Easy suggestion: ice cream is best served in chilled glass or porcelain bowls. Scoop it with a hot, but dry, ice-cream spoon (soak it in boiling water, then wipe dry).

Zucchini Pizza Boats
Ingredients
- 3 zucchini
- Olive oil, enough to brush on the boats
- 1-2 tsp. garlic, minced
- 15 grape tomatoes, halved
- Bread crumbs
- 1-2 cups mozzarella cheese, shredded
- Chopped fresh or dried basil, enough to sprinkle on top
- Parmesan cheese, enough to sprinkle on top
- Salt and pepper, to taste

Preparation
Preheat the oven to 350 F.

Cut the zucchinis in half lengthwise. If necessary, trim a little off the bottom so it will sit still in a baking dish.

With a spoon, scoop out some of the center where the seeds are to make a little groove in the zucchini boats.

Place zucchini in a baking dish and brush the boats with olive oil, spread the minced garlic and add salt and pepper to taste.

Arrange the halved tomatoes on the boats and sprinkle with bread crumbs.

Bake for about 30 minutes.

Remove from oven, turn on the broiler, place mozzarella and basil in between the tomatoes, and put them back in the oven to broil for a few minutes until golden and bubbling.

Remove from the oven and sprinkle on some parmesan cheese.

Blueberry Raspberry Pie
Ingredients
- 1 cup All Purpose Flour
- 1 tablespoon apple cider vinegar
- 4 cups fresh blueberries
- 1/4 cup corn starch
- 1 egg white, beaten
- 1 tablespoon fresh lemon juice
- 2 cups fresh raspberries
- 1/2 teaspoon Salt
- 3/4 cup sugar
- 1/2 cup (1 stick) chilled, unsalted butter cut into cubes
- 5 tablespoons iced water

Preparation
Crust: In a food processor combine the flour, salt and sugar. Pulse a couple of times to combine.

Add butter, pulsing to cut in until butter is in small clumps.

Coastal Avocado Salad with Grapes and Shrimp
Ingredients
- 1 pound large pink bay shrimp
- 1 cup seedless California grapes, quartered
- 1/2 cup chopped celery
- 1/2 cup chopped water chestnuts
- 2 each green onions, sliced, white and green parts kept separate
- 2 tablespoons mayonnaise
- 2 tablespoons dry sherry
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Few drops toasted sesame oil
- Pinch dry mustard
- 1 tablespoon sesame seeds

Preparation
In a medium bowl, combine the shrimp, grapes, celery, water chestnuts and the sliced whites of the green onion. In a small bowl, combine the mayonnaise, sherry, salt, pepper, sesame oil and dry mustard. Gently mix with shrimp and grape mixture.

Sprinkle with the sliced green part of the onion and the sesame seeds. Refrigerate until ready to serve.

Rose Petal, Milk and Honey Agar Agar
Ingredients
- 1 teaspoon agar-agar
- 1 tablespoon clear honey
- 1 cup milk
- Pink food colour- optional
- Rose petals (untreated, and washed) for scattering- optional
- 1 1/2 teaspoons rosewater
- Sugar, coarsely sifted
- 2 tablespoons water

Preparation
Combine the ingredients for the first (milk) layer while the milk is cold, and then gently heat until the milk is just under boiling point.

Remove from the heat and pour into your serving dish, glass or cup. Allow to set and proceed with the second layer.

Combine the ingredients for the second (rosewater) layer while the water is cold, and then heat it until it is just under boiling point.

Pour this mixture over the first (milk) layer and again, allow it to set.Repeat step 1 for the third (milk layer).Repeat step 2 for the fourth (rosewater layer).

Shrimp With Scallop Pasta
Ingredients
- 12 pieces of medium shrimp, deveined and peeled
- Salt and Pepper (I use ground black pepper)
- 1 can diced tomatoes (with juice)
- 1/2 cup of cherry tomatoes
- 1 packet of linguine (or ½ for 2 persons)- Follow package instructions, cook until al dente
- 1/2 cup fresh basil leaves, torn into small pieces
- 2 garlic cloves, minced
- 4 teaspoons of olive oil
- 4 pieces of scallop, washed and patted dry

Preparation
Season shrimp and scallop with salt and pepper (separate bowls), put aside.

Heat deep large pan with olive oil, add shrimp and cook until opaque for about 3 minutes.

Transfer to bowl, set aside.

Re-using the same pan, add 1 teaspoon of oil and garlic, cook over medium fire until golden brown.

Add canned tomatoes and juice, and 1-1.5 cups of water, bring to boil. Reduce heat, simmer and stir occasionally until tomatoes soften and saucy.

Remove sauce from heat and add in cherry tomatoes, stir.

Mango Salsa
Ingredients
- a handful of cherry tomatoes
- 1/2 green bell pepper
- 1 tablespoon of lime juice
- 2 Large Mangoes
- A few scent leaves or mint leaves
- 1/2 red bell pepper
- 2 handfuls of chopped red onions
- A pinch of sugar

Preparation
Peel and chop your mango into small cubes

Cube your bell peppers and onions as well and mix in with the mangoes.

Add the cherry tomatoes and mix in.sprinkle your sugar and lime juice over it.Chop your scent/mint leaves and mix in and refrigerate.

Serve cool as a side dish.

Lasagna - Spinach Rolls
Ingredients
- 2 tablespoons butter
- 1 can mushrooms
- 2 (15 oz.) cans tomato sauce
- 2 cups curd cottage cheese
- 1 (16 oz.) pkg. Ronzoni curly edge lasagna
- 2 eggs, slightly beaten
- 1 teaspoon garlic powder
- 2 teaspoons marjoram leaves
- 3/4 pound mozzarella cheese
- 1/2 cup onion, chopped
- 1/2 cup grated Parmesan cheese
- pepper
- 2/3 cup red pepper, chopped
- 2 (10 oz.) pkgs. chopped spinach, thawed

Preparation
Cook noodles as directed, omitting salt; drain and pat dry.

Sauté red pepper, mushrooms and onion in butter until tender.

Combine cottage cheese, spinach, eggs, 4 tablespoons of the Parmesan cheese, the sauteed vegetables and pepper; mix well.

Spread 1/3 cup filling on each noodle.

Roll up, place in greased 13 x 9 inch baking dish.

Heat tomato sauce, marjoram, sugar and garlic powder 5 minutes; pour over lasagna rolls.

Sprinkle with Mozzarella cheese and remaining Parmesan cheese. Cover and bake at 350 degrees for 40 minutes. Makes 12 rolls.

Green Salad With Fresh Orange Juice Dressing

Ingredients
- 1/2 cup shredded carrot
- 2 hard boiled eggs
- 1 tablespoon granulated sugar
- 1 green apple,wash and diced
- 1 teaspoon ground white pepper
- 1/2 cup jicama
- 1 lime
- 4 tablespoons olive oil
- 2 fresh oranges
- 1 head romaine lettuce
- 1 tablespoon sea salt
- 1 tomato

Preparation
Wash and cut all fruits and vegetables, drain and set aside.Wash and cut fresh oranges and lime into halve, squish into a small bowl, then mix with sea salt, sugar, olive oil and ground white pepper.

Mix well ,check the seasoning then drizzle the orange juice mixture over your green salad.

Add hard boiled egg over the salad and serve.

Acai Bowl

Ingredients
2 unsweetened acai packets
1 frozen banana, in chunks
¼ cup non-dairy milk, (almond or oat)
½ cup frozen mixed berries
1 Tablespoon peanut butter, (or nut butter of choice)
1 scoop vanilla or chocolate protein powder, (optional)
toppings of choice: a drizzle of nut butter, granola, berries, banana slices, kiwi, chia seeds etc.

Directions:
Let frozen acai packets sit out at room temperature for a couple minutes, just enough for the packaging to loosen. Remove from package and cut or break the frozen pack into pieces.

Add acai, milk, banana chunks, berries, peanut butter and protein powder into your blender.

Pop the lid on your blender and begin on low, slowly increasing speed as everything starts to combine. Use the tamper on your blender to push things around. This might take a bit just because everything is frozen and the smoothie bowl will be thick.

Once everything is combined and smooth, scoop your blended smoothie into a bowl and top with granola, banana slices, fresh fruit and an extra drizzle of peanut butter.

English Muffin Pizza

Ingredients
4 whole wheat English muffins split
1/2 tablespoon extra virgin olive oil
3/4 cup prepared pizza sauce tomato, pesto, or alfredo; whichever your family likes! (We use tomato)
Tiny Pinch kosher salt
Pinch black pepper
1 cup shredded part-skim mozzarella cheese or cheddar cheese, provolone, or any cheese you like
1/2 teaspoon Italian seasoning
Toppings of choice such as mini pepperonis (or regular pepperonis, quartered), or sautéed veggies, such as spinach or mushrooms
Thinly sliced fresh basil optional for serving

Directions:
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Arrange the English muffin halves cut side up onto a baking sheet. Lightly drizzle with olive oil. Place in the oven and toast until barely golden, about 4 minutes.

Spoon 1 1/2 tablespoons pizza sauce over each one, using the back of a spoon to spread it evenly. Sprinkle with salt and pepper. Top with mozzarella cheese and Italian seasoning. Add any desired toppings.

Bake for 10 minutes, until the cheese is melted and the muffins are browned on the edges. Top with fresh basil.

Garlic Butter Chicken Bites with Lemon Asparagus

Ingredients
1.2 lb (545g) chicken breasts - boneless, skinless
1 tsp garlic powder
Sea salt and ground black pepper - to taste
1/4 cup (31g) plain flour
2 large eggs - beaten
1 1/4 cup (70g) panko breadcrumbs
2 tbsp (30g) butter
1 tbsp olive oil

For the Lemon Asparagus:
14-16 spears asparagus - 1 large bunch, ends trimmed
1 tbsp butter - melted
1 lemon - juiced (or 2 tbsp fresh lemon juice)
1/2 tbsp lemon zest - or zest of 1/2 lemon
sea salt and ground pepper - to taste

Optional garnishes:
1/2 lemon - cut into wedges
curly parsley - chopped, for garnish

Directions:
Preheat the oven to 400°F.

Cut the chicken into large bite-sized cubes, then sprinkle with garlic powder, sea salt, and ground black pepper.

Prepare 3 bowls: one with flour, one with beaten eggs, and a third with panko breadcrumbs.

Add one plate next to the bowls to hold the coated chicken.

Lightly coat each piece of chicken with flour, then dip into the beaten eggs, then into the panko breadcrumbs, gently pressing to adhere breadcrumbs to all sides. Repeat with all chicken pieces and set aside on the prepared plate.

Heat a large oven-proof skillet over medium heat.

Add butter and olive oil, and once hot carefully place the coated chicken bites into the skillet.

Fry the chicken, turning to brown all sides, for 3-5 minutes, until a crisp crust forms. You don't need to fully cook the chicken bites at this stage, as we will finish them in the oven. You might also have to cook them in 2 batches, so you don't overcrowd the pan.

Once all the chicken bites are nicely golden, bring them to the side of the pan.

Place the asparagus into the pan next to the chicken.

Drizzle the melted butter and lemon juice over, then sprinkle with lemon zest, salt, and pepper.

Transfer the pan to the preheated oven and bake until the chicken is golden brown and fully cooked, and the asparagus is crisp-tender, about 10-12 minutes.

Add garnishes of choice and serve

Fruit Pizza

Ingredients
4 medium tortilla, whole wheat
1/2 cup Greek yogurt, plain
1 teaspoon honey
1/2 teaspoon vanilla extract
3/4 tablespoon orange juice

Toppings
1/4 cup strawberries
1/4 cup kiwi
1/4 cup mandarin oranges, canned in juice
1/4 cup blackberries
1/4 cup grapes, green

Instructions
Using a small cookie cutter or drinking glass, cut circles into tortillas. Set aside.

In a small mixing bowl, blend together yogurt, honey, vanilla and orange juice until fully blended. Slice strawberries; peel kiwi and slice; drain oranges and slice into smaller pieces; slice blackberries and grapes into quarters.

Spread yogurt mixture onto tortillas and top with fruit.

Healthy Sriracha Shredded Chicken Tacos

Ingredients
2 thinly sliced chicken breasts
2 Tbsp Sriracha
6 corn tortillas
1 cup chopped red cabbage
1/2 cup chopped peppers
1/4 cup feta cheese
1 lime

Directions:
Preheat oven to 375 degrees.

Place the chicken breasts on a baking sheet and top with Sriracha. Bake for 30 minutes (or until they're fully cooked).

While the chicken is baking, heat the tortillas up (optional).

Top each tortilla with chopped red cabbage and chopped peppers.

When the chicken has finished baking, shred it and place in the tortillas.

Top each taco with feta cheese and a drizzle of lime.

Oven-Roasted Salmon with Charred Lemon Vinaigrette

INGREDIENTS
1 lemon
2 bulbs fennel, thinly sliced
2 small red onions, thinly sliced
2 1/2 tbsp. olive oil, divided
Kosher salt and pepper
1 1/4 lb. skin-on salmon fillet
1 tsp. stone-ground mustard
3 c. baby arugula

DIRECTIONS
Heat broiler. Cut pointed ends off lemon, halve crosswise, and place on a rimmed baking sheet, center cut sides up. Broil on top rack until charred, 5 minutes; transfer to a plate and set aside.

Reduce oven temperature to 400°F. On rimmed baking sheet, toss fennel and onions with 1 1/2 Tbsp oil and 1/4 tsp each salt and pepper; arrange around edges of sheet. Place salmon in center of sheet and season with 1/4 tsp each salt and pepper. Roast until vegetables are tender and salmon is opaque throughout, 17 to 20 minutes.

Juice charred lemon halves into a small bowl and whisk in mustard and remaining Tbsp oil. Remove baking sheet from oven and fold arugula into vegetables. Drizzle charred lemon vinaigrette over fish and vegetables and gently toss vegetables.

Spiced Grilled Eggplant With Fresh Tomato Salad

Ingredients
2 medium eggplants (about 1 lb each), sliced lengthwise 1⁄2 inch thick
4 tbsp. olive oil
1 tsp. ground coriander
1 tsp. cayenne Kosher salt
2 tbsp. fresh lemon juice
2 tbsp. vinegar
1 1/2 c. multicolored cherry
or grape tomatoes, halved
2 small Fresno chiles or other hot chiles, finely chopped
1/4 c. packed fresh mint leaves, finely chopped, plus more for serving
1/4 c. low-fat Greek yogurt
2 tbsp. low-fat milk

Directions
Heat grill to medium. Brush eggplant with 3 Tbsp oil, then season with coriander, cayenne, and 1⁄4 tsp salt. Grill until tender, 10 to 12 minutes.

Meanwhile, in a medium bowl, whisk together lemon juice, vinegar, remaining Tbsp oil, and 1⁄2 tsp salt; fold in tomatoes, chiles, and mint.

Arrange eggplant on a large platter; top with tomato salad. Whisk together yogurt and milk and drizzle over vegetables. Sprinkle with mint leaves if desired.

Sweet Potato Salad

Ingredients
•4 medium sweet potatoes, peeled and chopped (2 lb before peeling)
•1 onion, diced
•1/2 tsp salt, and optional pepper
•3 tbsp oil, or spray (for fat-free option)
•2 tsp minced garlic
•2 tbsp lime juice
•1 red bell pepper, diced
•1 can black beans, or 1 1/2 cups cooked
•optional 1 cup canned or cooked corn
•3/4 cup fresh cilantro, chopped (omit if desired)

Directions
•Toss sweet potatoes and onions with 1 1/2 tbsp oil (or spray) and the garlic, sprinkle with salt and optional pepper, and arrange in a single layer on two parchment-lined baking sheets. Place in a non-preheated oven on the center rack, then turn the oven to 450 F. Bake 35 minutes, or until potatoes are soft. Add all remaining ingredients to a large bowl, then toss with the sweet potatoes. Serve hot or cold.

Breakfast Porridge

Ingredients
- 1/4 cup brown sugar
- 1/2 teaspoon cinnamon
- 1/4 cup dark molasses
- 4 eggs
- 1/4 pound golden raisins
- 1/2 tablespoon ground ginger
- Lightly-sweetened whipped cream or
- 3 tablespoons maple syrup
- 1 tablespoon milk
- 3/4 teaspoon nutmeg
- 2 cups old-fashioned oatmeal
- 1/2 teaspoon Salt
- vanilla yogurt for accompaniment
- 1/4 cup chopped walnuts
- 2 tablespoons water

Directions:
Heat water and salt until boiling.

Add oatmeal and cook for 5 minutes. Cool.

Combine next 10 ingredients and add to oatmeal.

Pour into a greased 9-inch square baking pan and bake, uncovered, in preheated 350 degree oven for 2 hours.

Serve hot topped with a dollop of whipped cream or vanilla yogurt.

Greek Chicken Salad

Ingredients
For The Chicken
1 cup Greek yogurt
Juice of 1 large lemon
2 tablespoon extra virgin olive oil more for later
2 tablespoon vinegar
3 garlic cloves minced
Kosher salt generous pinch to taste
Black pepper generous pinch to taste
1 tablespoon oregano
1 teaspoon sweet paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
pinch cayenne pepper optional
1.5 lb Chicken tenders

For The Salad
Homemade Greek dressing,
8 oz hearts of Romaine lettuce, chopped
10 oz cherry or grape tomatoes,
1 bell pepper any color, cored and chopped
1 English cucumber sliced into rounds, diced
2 shallots, thinly sliced
Pitted Kalamata olives, to your liking
Quality Greek feta blocks, to your liking

Greek Salad Dressing
Persian Cucumber
Plain Greek Yogurt
Lemon Juice, Garlic, Salt + Black Pepper, Extra Virgin Olive Oil
Fresh Dill + Mint

Instructions
Season and marinate the chicken tenders. In a large bowl, mix together the yogurt, olive oil, lemon juice, vinegar, garlic, salt, and spices. Add the chicken tenders and mix to make sure chicken is well coated with the marinade. Cover and refrigerate for 30 minutes (or refrigerate overnight, if you like)

Prepare Dressing
Grate the cucumber on a kitchen towel and gently squeeze out the excess water.

In a mixing bowl, whisk together Greek yogurt, grated cucumber, lemon juice, garlic, salt, pepper, dill, mint, and olive oil.

Add water, 1 tablespoon at a time, to thin to your desired consistency. Adjust seasoning and refrigerate until ready to use.

Prepare the salad.
In a large bowl, combine the lettuce, cherry tomatoes, bell pepper, cucumber slices, shallots and kalamata olives. Add 4 tablespoons of the Greek dressing and toss to combine (you can always add more dressing to your liking). Leave some of the dressing (about 3 tablespoons or so) for later. Add feta cheese to your liking.

Cook the chicken. Heat 1 tablespoon of extra virgin olive oil in a non-stick skillet over medium-high until shimmering but not smoking. Add chicken tenders to the pan (make sure to shake off any excess marinade before adding chicken to the pan.) Cook on one side undisturbed for 5 minutes until browned. Using a pair of tongs, turn chicken over and cook on other side for another 5 minutes or until chicken is done.

Assemble the grilled chicken salad. Transfer the salad to serving bowls and top each bowl with the cooked chicken then drizzle a bit more of the salad dressing directly over the chicken. Serve immediately.

Spaghetti Pasta Salad with Roasted Vegetables and Prosciutto

Ingredients
- 1 lb whole wheat spaghetti
- 1 red bell pepper
- 1 medium zucchini
- 10 asparagus spears
- 5 slices prosciutto
- 1 cup basil leaves
- 1 lemon
- ¼ cup vinegar
- ½ cup olive oil
- ½ tsp salt
- 1/2 tsp black pepper

Directions:
Preheat oven to 425 degrees. Dice zucchini into quarters, halve the bell pepper, and cut asparagus spears into thirds.

Drizzle with olive oil. Cook for 20-25 minutes.

Let cool. Meanwhile, bring large pot of salted water to boil.

Add spaghetti and cook based on box directions.

Drain. Dice the roasted bell pepper into small diced pieces.

Cut the prosciutto into small slices.

Add the roasted veggies and prosciutto to the pasta. In a blender or food processor add the basil, juice from 1 lemon, vinegar, olive oil, and salt and pepper. Pulse until smooth for about 30 second.Toss 3/4 the dressing with the salad while the pasta is still warm.

Mix the remaining 1/4 of dressing in with salad when ready to serve.