Your time is limited. You can still eat well with these quick recipes.
Sun-Dried Tomato-Basil Hummus
Sun-Dried Tomato-Basil Hummus
Prep Time
10 minutes
Number of Servings
About 2 cups (serves 8)
Ingredients
- 1 (15 oz) can chickpeas, rinsed and drained
- 2 garlic cloves, chopped
- [q:1/4] cup tahini (sesame seed paste)
- [q:1/3] cup lemon juice
- 4 Tbsp extra-virgin olive oil, divided
- 2 Tbsp water
- [q:1/4] cup chopped fresh basil
- [q:1/4] cup chopped sun-dried tomatoes (soak in boiling water for 10 minutes and then drain)
- Salt and freshly ground black pepper to taste
Directions
- In a food processor or high-speed blender, add chickpeas, garlic, tahini, lemon juice, 2 tablespoons of the oil, and the water. Blend until creamy.
- Transfer mixture to a bowl. Stir in basil and chopped and drained tomatoes.
- Season with salt and pepper. Transfer hummus to a serving bowl.
- Drizzle with remaining 2 tablespoons of the oil. Serve with gluten-free crackers, baked tortilla chips, and sliced raw vegetables.
Nutrition Info
180 Calories, 4 g Protein, 15 g Carbohydrates, 3 g Fiber, 12 g Total fat (2 g sat, 7 g mono, 3 g poly), 196 mg Sodium, [nutrition:1] Vitamin B6, Vitamin C, Folate, Manganese, Phosphorus
Mango Sunshine Smoothie Bowl
Mango Sunshine Smoothie Bowl
Ingredients
- [q:1/2] cup chilled cooked cauliflower
- [q:1 1/2] cup frozen mango chunks
- 1 pitted date
- 2 Tbsp coconut butter
- 1 scoop BioChem 100% Whey Sugar Free Protein Powder (coconut flavor)
- [q:1/4] tsp ground tumeric (optional)
- 6 Tbsp plain unsweetened almond milk
- Fresh mangos, blueberries, and coconut to top
Directions
- Place all ingredients except for toppers in blender
- Blend until smooth
- Serve in bowl and top with fresh mango, blueberries, and coconut.
Homemade Hummus
Homemade Hummus
Ingredients
- 1 can rinsed and strained garbanzo beans
- [q:1/2] cup vegetable broth
- [q:1/2] tsp olive oil
- 1-2 cloves minced garlic
- 1-2 Tbsp lemon juice
- 1 Tbsp tahini
- Salt to taste
- Paprika to garnish
Directions
- Blend all ingredients except salt and paprika.
- Add salt to taste, blend.
- Garnish with paprika.
Spicy Caribbean Marinade
Spicy Caribbean Marinade
Prep Time
10 minutes
Number of Servings
Makes [q:3/4] of a cup (Serves 4)
Ingredients
- [q:2/3] cup pineapple juice
- 3 cloves garlic
- 3 Tbsp oil
- 2 Tbsp white vinegar
- 2 tsp ground turmeric
- 1 tsp ground coriander
- [q:3/4] tsp ground cardamom
- [q:1/4] tsp ground cayenne pepper
- [q:1/2] tsp ground cumin
Directions
- Add all ingredients to a food processor fitted with a metal blade or a high speed blender. Process until well blended.
- Pour marinade over uncooked fish or chicken in a shallow glass dish. Turn to coat.
- Refrigerate for no more than 1 hour if marinating fish, and no more than 12 hours if marinating chicken.
Nutrition Info
Marinade only: 34 Calories, 1 g Protein, 0 mg Cholesterol, 8 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium
Island Seasoned Salmon
Island Seasoned Salmon
Number of Servings
Serves 4
Ingredients
- 1 tsp sea salt
- 1 tsp freshly ground black pepper
- 1 tsp paprika
- [q:1/2] tsp cayenne pepper
- [q:1/2] tsp chili powder
- [q:1/2] tsp garlic powder
- [q:1/4] tsp onion powder
- [q:1/4] tsp crushed red pepper flakes
- [q:1/2] tsp cinnamon
- 2 Tbsp raw honey
- 1 Tbsp orange juice concentrate
- 1 tsp apple cider vinegar
- 4 (6 oz) salmon fillets
- 1 Tbsp coconut oil
Directions
- In a small bowl, combine all spices.
- In a separate small bowl, whisk together honey, orange juice, and vinegar.
- Brush the honey mixture on all sides of each fillet. Then season all fillets evenly with spice mix.
- Heat coconut oil in a large skillet over medium-high heat and sear each fillet for 2 to 4 minutes per side or until cooked through.
Nutrition Info
426 Calories, 35 g Protein, 94 mg Cholesterol, 11 g Carbohydrates, 9 g Total sugars (9 g Added sugars), 1 g Fiber, 26 g Total fat (8 g sat), 446 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, Phosphorus, [nutrition:4] Vitamin E, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Vitamin B2 (riboflavin), [nutrition:1] Vitamin A, Vitamin C, Folate, Magnesium, Potassium
Individual Mini Nachos
Individual Mini Nachos
Prep Time
30 minutes
Number of Servings
Serves 10
Ingredients
- 1 bag of natural, non GMO corn chips
- 8 oz organic shredded cheese
- 15 oz organic black beans
- 1 tomato, diced
- 1 jalapeño, sliced
- 1 container nonfat plain Greek yogurt
- Cilantro
Directions
- Preheat oven to 400 degrees. Spread chips out evenly on baking sheet.
- Sprinkle each chip evenly with cheese and a few beans.
- Place baking sheet in the oven and bake for about 2 minutes until cheese melts.
- Remove baking sheet from oven and top each chip evenly with tomatoes, jalapeño, Greek yogurt, and cilantro.
- Serve immediately.
Nutrition Info
Made with Monterey Jack cheese: 263 Calories, 13 g Protein, 21 mg Cholesterol, 23 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 5 g Fiber, 14 g Total fat (5 g sat), 247 mg Sodium, [nut:3] Phosphorus, [nut:2] Calcium, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B12, Vitamin E, Folate, Magnesium, Zinc
Sweet Potato Scramble
Sweet Potato Scramble
Ingredients
- 8 large eggs, whisked
- 1 Tbsp coconut oil
- 1 sweet potato, peeled and diced
- [q:1/2] red onion, chopped
- 2 cloves garlic, pressed
- Sea salt and freshly ground black pepper to taste
Directions
- Heat coconut oil in a large skillet over medium-high heat.
- Once oil is melted, add sweet potato, red onion, and garlic.
- Stir regularly for about 8 minutes (or until sweet potato starts to soften).
- Turn heat down to medium, pour whisked eggs into the pan, and stir until cooked through (about 3-5 minute).
- Season with salt and pepper and serve!
Nutrition Info
380 Calories, 23 g Protein, 640 mg Cholesterol, 18 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (11 g sat), 647 mg Sodium, [nutrition:5] Vitamin A, Vitamin B2 (riboflavin), Vitamin B12, Phosphorus, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin D, Folate, Iron, Zinc, [nutrition:1] Vitamin B1 (thiamine), Vitamin E, Magnesium, Potassium
Honeyed Cashew Chicken
Honeyed Cashew Chicken
Ingredients
- [q:1/4] cup raw honey
- [q:1 1/2] Tbsp coconut aminos
- 2 cloves garlic, pressed
- 1 tsp sea salt
- 1 tsp crushed red pepper flakes
- 6 boneless, skinless chicken breast halves
- 1 cup finely chopped raw cashews
- 1 to 2 Tbsp ghee
Directions
- In a medium bowl, whisk together first five ingredients. Dip each chicken breast half into the mixture, making sure all sides are evenly coated.
- After soaking one, sprinkle with cashews on all sides.
- Repeat with remaining chicken.
- Heat ghee in a large skillet over medium-high heat and sear chicken for 4 to 6 minutes per side, or until cooked through.
Nutrition Info
301 Calories, 23 g Protein, 62 mg Cholesterol, 7 g Carbohydrates, 6 g Total sugars (6 g Added sugars), 1 g Fiber, 18 g Total fat (5 g sat), 297 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin E, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Potassium
Wilted Greens with Lemon Shrimp
Wilted Greens with Lemon Shrimp
Number of Servings
Serves 2
Ingredients
- 2 Tbsp coconut oil
- 1 large red bell pepper, chopped
- 1 red onion, chopped
- 1 clove garlic, pressed
- 1 lb shrimp, peeled and deveined
- 6 cups mixed baby greens
- 2 Tbsp unsweetened coconut milk
- 1 lemon, juice and zest
- 1 tsp sea salt
- [q:1/2] tsp freshly ground black pepper
Directions
- Melt coconut oil in a large skillet over medium-high heat.
- Add bell pepper, onion, and garlic; cook until onion is soft.
- Add shrimp and cook, turning once, for 2 to 4 minutes, or until pink and opaque.
- Add greens; cook until wilted. Add coconut milk, then season with lemon juice and zest, salt, and pepper.
- Remove from heat and serve.
Nutrition Info
423 Calories, 49 g Protein, 365 mg Cholesterol, 19 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 6 g Fiber, 18 g Total fat (14 g sat), 1,284 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Phosphorus, [nutrition:3] Vitamin B6, Zinc, [nutrition:2] Calcium, Folate, Magnesium, Potassium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin E, Iron
Cucumber Raita
Cucumber Raita
Ingredients
- 1 medium size cucumber
- 1 cup plain low fat organic yogurt
- Salt to taste
- [q:1/2] tsp ground black pepper
- 1 green chili (optional)
- 1 tsp fresh mint leaves
- 1 Tbsp coriander leaves
- 1 tsp cumin powder
Directions
- Chop cucumber finely and put into a medium size serving bowl.
- Chop coriander, mint, and chili and add into the bowl.
- Beat the yogurt and add into the bowl.
- Add cumin powder, black pepper powder and salt.
- Mix well and garnish with chopped coriander.
- Chill until ready to serve.