Sweet Potato Hash
Create a veggie filled high protein and high fiber breakfast in minutes. Those with celiac disease won’t miss slices of toast when they can enjoy eggs along with a bed of crispy sweet potatoes.
Since vegetables may be hard to come by at breakfast time, this recipe helps get a few extra servings in. Crunchy sauteed kale mixed with juicy, sweet tomatoes is a winning combination.

Total Time 40 min 
Prep 10 min, Cook 30 min 
Yield 2 servings (251 cals each)

Ingredients

• 1 medium sweet potato
• 2 teaspoons olive oil
• ¼ teaspoon kosher salt
• freshly ground black pepper
• 1 cup kale, chopped
• 1 cup tomatoes, chopped
• 4 large eggs

Preparation

1. Shred sweet potato using a box grater or julienne peeler.
2. Heat oil in a nonstick skillet over medium heat.
3. Add sweet potato, season with salt and black pepper to taste.
4. Sauté sweet potatoes for 10 minutes, stirring frequently.
5. Add kale and tomato and continue to sauté for an additional 5 minutes.
6. Once kale is slightly wilted and sweet potato is crispy, transfer to a plate.
7. Return skillet to the heat and add eggs to the pan; cook as desired.

1. Serve eggs over sweet potato mixture.

Ingredient Variations and Substitutions
You can follow the same method using regular potatoes instead of sweet potatoes for a difference mix of nutrients. A light sprinkle of shredded cheddar cheese or crumbled feta is a wonderful addition to this meal. If you like things spicy hit the finished dish with a few dashes of hot sauce or a pinch of red pepper flakes.

Cooking and Serving Tips
The hash can be make ahead of time a reheated for breakfast or brunch; make the eggs right before serving. A nonstick skillet is best for this as you can use a small amount of oil. A hand held julienne peeler can be found at any kitchen supply store for less than 10 dollars.

Source:  VeryWell.com

Awesome Spinach Salad
This spinach salad tastes amazing! Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavourful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat. 

Servings: 8 


Here’s what you need:

• 8 cups cleaned spinach leaves
• 3 oranges, peeled, sliced and quartered
• 2 cucumbers, peeled sliced and quartered
• 1/8 cup macadamia nuts, coarsely chopped
• 1/8 cup sunflower seeds
• 2 Tablespoons poppy seeds
• 1 cup strawberries, sliced or whole raspberries
• 1/2 cup white balsamic raspberry blush vinegar

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

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FITNESS SPAGHETTI
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings 


Here’s what you need:

• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste

1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein. 

RECIPE found on the January 23rd edition of BRAND FITNESS NEWSLETTER

PREPARATION

1. Coat a 9-by-13-inch baking dish with cooking spray. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spread the quinoa in the prepared dish.
2. Preheat oven to 350°F.
3. Wipe out the saucepan, then add oil and heat over medium heat. Add onion; cook, stirring frequently, until transparent and starting to brown, 5 to 6 minutes. Add mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3 to 4 minutes. Add garlic and sauce. Stir until hot. Remove from heat.
4. Combine cottage cheese and egg in a medium bowl; mix well. Stir in Parmesan, basil and oregano.
5. Spread one-third of the sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then half the remaining sauce, then all the spinach. Finish with the remaining sauce and spread mozzarella on top.
6. Bake the lasagna until it is hot and the cheese is melted, bubbling and slightly browned around the edges, 35 to 40 minutes. Let stand for about 10 minutes before serving.

Find this recipe at:  EATING WELL

Skinny Zucchini Fries
Ingredients:

• 2 whole zucchinis, cut into 3-1/2 inch sticks
• 1 egg white
• ¼ cup of skim milk
• ½ cup of non fat, shredded, Parmesan cheese
• ½ cup of low sodium, seasoned breadcrumbs

Directions:

• Whisk egg white and milk together in a bowl.
• Combine cheese and breadcrumbs in another bowl.
• Dip each zucchini stick into the milk mixture bowl and then into the cheese mixture bowl.
• Place on a baking sheet sprayed with cooking spray and cook at 425° until golden brown (about 25-30 minutes, depending on your oven). Makes about 35- 40  fries, yum!

Nutrition Facts : Per Serving (approximately 10 fries) : 132 calories, 2 g fat, 20 g carbs,  2 g fiber, 10 grams protein
Recipe found on:  Nutritiontwins.com

Southwestern Black Bean Salad
Skinnytaste.com
Servings: 13 - 1/2 cup • Old Points: 1 • Weight Watcher Points+: 2 pt 
Calories: 79.5 • Fat: 3.5 g • Carb: 12 g • Fiber: 3 g 
• Protein: 3 g • Sugar: 1 g
Sodium: 127 mg (without the salt) • Cholest: 0 mg
Ingredients:

• 15.5 oz can black beans, rinsed and drained
• 9 oz cooked corn, fresh or frozen (thawed if frozen)
• 1 medium tomato, chopped
• 1/3 cup red onion, chopped
• 1 scallion, chopped
• 1 1/2 - 2 limes, juice of
• 1 tbsp olive oil
• 2 tbsp fresh minced cilantro (or more to taste)
• salt and fresh pepper
• 1 medium hass avocado, diced 
• 1 diced jalapeno (optional)

Directions: 
In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Squeeze fresh lime juice to taste and stir in olive oil. Marinate in the refrigerator 30 minutes. Add avocado just before serving.

Makes about 6 1/2 cups.

From:  http://www.skinnytaste.com/2009/06/southwestern-black-bean-salad.html

QUINOA CHILI
This vegetarian, protein-packed chili is the perfect bowl of comfort food that you can eat guilt-free! 

INGREDIENTS

• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 onion, diced
• 2 cups cooked quinoa
• 2 (14.5-ounce) cans diced tomatoes
• 1 (15-ounce) can tomato sauce
• 1 (4.5-ounce) can diced green chiles
• 1 1/2 tablespoons chili powder, or more, to taste
• 2 teaspoons cumin
• 1 1/2 teaspoons paprika
• 1 1/2 teaspoons sugar
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon ground coriander
• Kosher salt and freshly ground black pepper, to taste
• 1 (15-ounce) can kidney beans, drained and rinsed
• 1 (15-ounce) can black beans, drained and rinsed
• 1 1/2 cups corn kernels
• 3 tablespoons chopped fresh cilantro leaves
• Juice of 1 lime
• 1 avocado, halved, seeded, peeled and diced

INSTRUCTIONS

• Heat olive oil in a Dutch oven or large pot over medium high heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes.
• Stir in quinoa, diced tomatoes, tomato sauce, green chiles, chili powder, cumin, paprika, sugar, cayenne pepper, coriander and 1-2 cups water, making sure to cover most of the ingredients; season with salt and pepper, to taste.
• Reduce heat to low; simmer, covered, until thickened, about 30 minutes. Stir in beans, corn, cilantro and lime juice until heated through, about 2 minutes.
• Serve immediately with avocado, if desired.

NOTES:
Adapted from Cooking Classy

QUINOA CHILI RECIPE from www.damndelicious.net

QUINOA LASAGNE
I made this one last night for my very dear friend Wendy and her husband.  It was a nice casual dinner and everyone LOVED it!   Also served it with  Avocado Bruchetta with Balsamic (on my PINTEREST page)

 This healthy quinoa lasagna recipe has a layer of quinoa (rather than noodles) along with vegetables, cheese and herbs. Though it tastes like comfort food, don’t worry, this quinoa lasagna recipe is not too heavy—you’ll still have room for dessert. To save time, use your favourite jarred tomato sauce in this vegetarian lasagna.  Click the link below for the recipe.

QUINOA LASAGNE RECIPE