Nourishment as Self-Care

Ingredients:

• •1 cup fresh spinach
• •1/2 cup blueberries
• •1/2 frozen banana
• •1/2 cup Greek yogurt
• •1/2 cup almond milk
• •1 tbsp almond butter
• •1 tbsp honey
• •Granola and coconut toppings

Instructions:

1. 1.Add spinach, blueberries, banana, yogurt, milk, and almond butter to blender
2. 2.Blend on high for 45 seconds
3. 3.Pour into bowl
4. 4.Arrange toppings in sections
5. 5.Serve immediately

Ingredients:

• •1 cup cooked quinoa
• •2 cups mixed greens
• •1 cup cherry tomatoes
• •1/2 cucumber
• •1/2 cup Kalamata olives
• •1/2 cup feta cheese
• •3 tbsp olive oil
• •1 tbsp red wine vinegar

Instructions:

1. 1.Prepare quinoa
2. 2.Whisk olive oil and vinegar
3. 3.Arrange greens as base
4. 4.Top with quinoa
5. 5.Add vegetables and cheese
6. 6.Drizzle dressing
7. 7.Serve immediately

Ingredients:

• •2 salmon fillets (6 oz)
• •2 carrots
• •1 parsnip
• •1 cup Brussels sprouts
• •3 tbsp olive oil
• •2 garlic cloves
• •1 lemon
• •Fresh thyme

Instructions:

1. 1.Preheat oven to 425°F
2. 2.Toss vegetables with oil and seasonings
3. 3.Roast vegetables for 25 mins
4. 4.Sear salmon in skillet
5. 5.Cook until flaky
6. 6.Plate with vegetables
7. 7.Serve with lemon

Ingredients:

• •2 large eggs
• •1 whole wheat muffin
• •2 slices Canadian bacon
• •3 egg yolks
• •6 tbsp butter
• •1 tbsp lemon juice
• •Cayenne pepper
• •Fresh chives

Instructions:

1. 1.Simmer water in pan
2. 2.Whisk egg yolks over double boiler
3. 3.Drizzle in butter slowly
4. 4.Toast muffin
5. 5.Warm bacon
6. 6.Poach eggs
7. 7.Assemble on muffin
8. 8.Top with hollandaise and chives

Ingredients:

• •12 oz ground chicken
• •8 butter lettuce leaves
• •3 green onions
• •1 cup shredded carrots
• •1/2 cup water chestnuts
• •2 tbsp soy sauce
• •1 tbsp rice vinegar
• •1 tbsp sesame oil
• •1 tbsp ginger

Instructions:

1. 1.Heat wok over high heat
2. 2.Add sesame oil
3. 3.Cook garlic and ginger
4. 4.Add chicken, breaking into pieces
5. 5.Cook 5-6 minutes
6. 6.Add vegetables
7. 7.Mix sauce ingredients
8. 8.Assemble in lettuce leaves

Ingredients:

• •2 halibut fillets (6 oz)
• •2 ears corn
• •1/4 cup breadcrumbs
• •2 tbsp fresh herbs
• •2 tbsp Parmesan
• •1 tbsp Dijon mustard
• •2 tbsp olive oil
• •1/4 cup cream
• •1 garlic clove

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Mix breadcrumbs and herbs
3. 3.Brush halibut with mustard
4. 4.Press herb crust on top
5. 5.Sear in skillet
6. 6.Transfer to oven
7. 7.Bake 10-12 minutes
8. 8.Make creamed corn on stovetop

Ingredients:

• •1/2 cup oats
• •1/2 cup Greek yogurt
• •1/2 cup almond milk
• •1/4 cup mixed berries
• •1 tbsp almond butter
• •1 tbsp honey
• •1/4 tsp vanilla
• •Toppings: almonds, coconut

Instructions:

1. 1.Layer yogurt and oats in jar
2. 2.Add milk, berries, almond butter
3. 3.Add honey, vanilla, salt
4. 4.Stir well
5. 5.Cover and refrigerate overnight
6. 6.Stir in morning
7. 7.Add milk if thick
8. 8.Top with almonds and berries

Ingredients:

• •8 oz chicken breast
• •4 large tomatoes
• •8 oz fresh mozzarella
• •Fresh basil
• •4 tbsp olive oil
• •2 tbsp balsamic vinegar
• •2 garlic cloves
• •Red pepper flakes

Instructions:

1. 1.Season chicken
2. 2.Heat grill to medium-high
3. 3.Grill chicken 6-7 mins per side
4. 4.Let rest 5 minutes
5. 5.Slice tomato and mozzarella
6. 6.Whisk oil and vinegar
7. 7.Arrange tomato and cheese alternately
8. 8.Top with chicken
9. 9.Scatter basil
10. 10.Drizzle dressing

Ingredients:

• •1 cup Arborio rice
• •4 cups warm broth
• •1 small onion
• •3 garlic cloves
• •8 oz mushrooms
• •1/2 cup peas
• •1/2 cup white wine
• •3 tbsp butter
• •2 tbsp olive oil
• •1/2 cup Parmesan

Instructions:

1. 1.Heat broth and keep warm
2. 2.Sauté mushrooms
3. 3.Add oil and butter
4. 4.Sauté onion
5. 5.Add garlic
6. 6.Toast rice 1-2 minutes
7. 7.Deglaze with wine
8. 8.Add broth 1 cup at a time
9. 9.Stir frequently for 18 mins
10. 10.Add mushrooms and peas
11. 11.Finish with butter and Parmesan

Ingredients:

• •1 cup Greek yogurt
• •1/2 cup granola
• •1/4 cup mixed berries
• •1 tbsp raw honey
• •1 tbsp chopped almonds
• •Pinch cinnamon

Instructions:

1. 1.Add Greek yogurt to bowl
2. 2.Drizzle with honey
3. 3.Add granola
4. 4.Top with berries
5. 5.Sprinkle almonds
6. 6.Dust with cinnamon
7. 7.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •4 oz sliced turkey
• •1/2 avocado
• •2 tbsp hummus
• •1 cup mixed greens
• •1/4 cucumber (sliced)
• •1/4 red bell pepper
• •1 tbsp olive oil

Instructions:

1. 1.Warm tortilla
2. 2.Spread hummus
3. 3.Add turkey slices
4. 4.Layer greens
5. 5.Add avocado
6. 6.Add cucumber and pepper
7. 7.Drizzle olive oil
8. 8.Roll tightly

Ingredients:

• •2 cod fillets (6 oz)
• •2 cups mixed vegetables
• •2 tbsp olive oil
• •2 garlic cloves
• •1 lemon
• •Fresh dill
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Arrange vegetables on baking sheet
3. 3.Drizzle with oil
4. 4.Season cod fillets
5. 5.Place on vegetables
6. 6.Top with garlic and dill
7. 7.Bake 15-20 minutes
8. 8.Squeeze lemon before serving

Ingredients:

• •1 cup frozen berries
• •1/2 cup Greek yogurt
• •1/2 cup almond milk
• •1 scoop protein powder
• •1 tbsp chia seeds
• •1 banana
• •Granola and coconut

Instructions:

1. 1.Add frozen berries to blender
2. 2.Add yogurt and milk
3. 3.Add protein powder
4. 4.Add banana
5. 5.Blend until thick
6. 6.Pour into bowl
7. 7.Top with chia seeds
8. 8.Add granola and coconut

Ingredients:

• •1 cup dried lentils
• •4 cups vegetable broth
• •2 carrots (diced)
• •2 celery stalks
• •1 onion
• •3 garlic cloves
• •1 can diced tomatoes
• •2 tbsp olive oil
• •Fresh thyme

Instructions:

1. 1.Heat oil, sauté onion
2. 2.Add carrots and celery
3. 3.Cook 5 minutes
4. 4.Add garlic
5. 5.Add lentils and broth
6. 6.Bring to boil
7. 7.Reduce heat, simmer 25 mins
8. 8.Add tomatoes and thyme
9. 9.Simmer 10 more minutes

Ingredients:

• •2 chicken breasts (8 oz)
• •1 cup uncooked quinoa
• •2 tbsp olive oil
• •4 fresh herbs sprigs
• •2 garlic cloves
• •1 lemon
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 425°F
2. 2.Prepare quinoa per package
3. 3.Rub chicken with oil and herbs
4. 4.Season with salt and pepper
5. 5.Roast 20-25 minutes
6. 6.Rest for 5 minutes
7. 7.Serve with quinoa
8. 8.Squeeze lemon on top

Ingredients:

• •1/3 cup chia seeds
• •1 cup almond milk
• •1/2 cup Greek yogurt
• •1/2 cup mixed berries
• •1 tbsp maple syrup
• •1/4 tsp vanilla
• •Pinch sea salt

Instructions:

1. 1.Mix chia seeds and milk
2. 2.Add yogurt
3. 3.Stir in maple syrup and vanilla
4. 4.Add salt
5. 5.Cover and refrigerate 2+ hours
6. 6.Stir before serving
7. 7.Top with fresh berries
8. 8.Serve cold or room temperature

Ingredients:

• •2 white fish fillets (6 oz)
• •4 corn tortillas
• •2 cups shredded cabbage
• •1 lime
• •1 jalapeño
• •Fresh cilantro
• •2 tbsp olive oil
• •1 garlic clove

Instructions:

1. 1.Mix cabbage with lime juice
2. 2.Add cilantro
3. 3.Season with salt
4. 4.Heat grill to medium-high
5. 5.Season fish with garlic and oil
6. 6.Grill 4-5 minutes per side
7. 7.Warm tortillas
8. 8.Fill with fish
9. 9.Top with slaw
10. 10.Serve with lime wedges

Ingredients:

• •8 oz whole wheat pasta
• •2 cups mixed vegetables
• •1/4 cup olive oil
• •4 garlic cloves
• •1 can diced tomatoes
• •1/4 cup fresh basil
• •Parmesan cheese
• •Sea salt

Instructions:

1. 1.Cook pasta per package
2. 2.Sauté garlic in olive oil
3. 3.Add vegetables
4. 4.Cook 5 minutes
5. 5.Add tomatoes
6. 6.Simmer 10 minutes
7. 7.Drain pasta
8. 8.Toss with sauce
9. 9.Top with fresh basil and Parmesan

Ingredients:

• •1 whole wheat tortilla
• •2 eggs
• •1/4 cup diced peppers
• •1/4 cup diced onion
• •1/4 cup diced mushrooms
• •1/4 cup shredded cheese
• •1 tbsp olive oil
• •Salsa

Instructions:

1. 1.Heat oil in skillet
2. 2.Sauté peppers and onion
3. 3.Add mushrooms
4. 4.Push to side, scramble eggs
5. 5.Mix eggs with vegetables
6. 6.Warm tortilla
7. 7.Fill with egg mixture
8. 8.Add cheese and salsa
9. 9.Roll tightly

Ingredients:

• •1 can chickpeas (drained)
• •1 cup cooked quinoa
• •2 cups mixed greens
• •1 sweet potato
• •1 avocado
• •1 beet
• •2 tbsp tahini
• •2 tbsp olive oil
• •Lemon juice

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Toss chickpeas with oil and spices
3. 3.Roast 25 minutes
4. 4.Cube and roast sweet potato
5. 5.Assemble bowls with greens
6. 6.Top with quinoa, vegetables
7. 7.Drizzle with tahini dressing
8. 8.Add avocado

Ingredients:

• •2 salmon fillets (6 oz)
• •1 lb fresh asparagus
• •2 tbsp olive oil
• •2 lemons
• •4 fresh thyme sprigs
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Arrange asparagus on baking sheet
3. 3.Drizzle with oil
4. 4.Season salmon with salt and pepper
5. 5.Place on top of asparagus
6. 6.Top with thyme and lemon slices
7. 7.Bake 15-20 minutes
8. 8.Squeeze fresh lemon before serving

Ingredients:

• •1/2 cup acai puree
• •1/2 cup coconut milk
• •1/2 banana
• •1/4 cup granola
• •1/4 cup coconut flakes
• •1/4 cup fresh mango
• •Honey drizzle

Instructions:

1. 1.Blend acai and coconut milk
2. 2.Pour into bowl
3. 3.Arrange toppings
4. 4.Drizzle with honey
5. 5.Serve immediately

Ingredients:

• •2 chicken breasts
• •1 can coconut milk
• •2 cups chicken broth
• •1 red curry paste
• •4 lime leaves
• •1 ginger piece
• •2 garlic cloves
• •Fresh basil

Instructions:

1. 1.Sauté curry paste
2. 2.Add coconut milk and broth
3. 3.Add diced chicken
4. 4.Simmer 15-20 mins
5. 5.Add lime leaves
6. 6.Finish with fresh basil
7. 7.Serve hot

Ingredients:

• •1 whole wheat pizza crust
• •1/2 cup pizza sauce
• •1 cup fresh vegetables
• •1 cup part-skim mozzarella
• •2 tbsp olive oil
• •Fresh herbs

Instructions:

1. 1.Preheat oven to 450°F
2. 2.Top crust with sauce
3. 3.Add vegetables
4. 4.Sprinkle cheese
5. 5.Drizzle with olive oil
6. 6.Bake 12-15 mins
7. 7.Top with fresh herbs

Ingredients:

• •1/2 cup acai puree
• •1/2 cup coconut milk
• •1/2 banana
• •1/4 cup granola
• •1/4 cup coconut flakes
• •1/4 cup fresh mango
• •Honey drizzle

Instructions:

1. 1.Blend acai and coconut milk
2. 2.Pour into bowl
3. 3.Arrange toppings
4. 4.Drizzle with honey
5. 5.Serve immediately

Ingredients:

• •2 chicken breasts
• •1 can coconut milk
• •2 cups chicken broth
• •1 red curry paste
• •4 lime leaves
• •1 ginger piece
• •2 garlic cloves
• •Fresh basil

Instructions:

1. 1.Sauté curry paste
2. 2.Add coconut milk and broth
3. 3.Add diced chicken
4. 4.Simmer 15-20 mins
5. 5.Add lime leaves
6. 6.Finish with fresh basil
7. 7.Serve hot

Ingredients:

• •1 whole wheat pizza crust
• •1/2 cup pizza sauce
• •1 cup fresh vegetables
• •1 cup part-skim mozzarella
• •2 tbsp olive oil
• •Fresh herbs

Instructions:

1. 1.Preheat oven to 450°F
2. 2.Top crust with sauce
3. 3.Add vegetables
4. 4.Sprinkle cheese
5. 5.Drizzle with olive oil
6. 6.Bake 12-15 mins
7. 7.Top with fresh herbs

Ingredients:

• •1/2 cup acai puree
• •1/2 cup coconut milk
• •1/2 banana
• •1/4 cup granola
• •1/4 cup coconut flakes
• •1/4 cup fresh mango
• •Honey drizzle

Instructions:

1. 1.Blend acai and coconut milk
2. 2.Pour into bowl
3. 3.Arrange toppings
4. 4.Drizzle with honey
5. 5.Serve immediately

Ingredients:

• •2 chicken breasts
• •1 can coconut milk
• •2 cups chicken broth
• •1 red curry paste
• •4 lime leaves
• •1 ginger piece
• •2 garlic cloves
• •Fresh basil

Instructions:

1. 1.Sauté curry paste
2. 2.Add coconut milk and broth
3. 3.Add diced chicken
4. 4.Simmer 15-20 mins
5. 5.Add lime leaves
6. 6.Finish with fresh basil
7. 7.Serve hot

Ingredients:

• •1 whole wheat pizza crust
• •1/2 cup pizza sauce
• •1 cup fresh vegetables
• •1 cup part-skim mozzarella
• •2 tbsp olive oil
• •Fresh herbs

Instructions:

1. 1.Preheat oven to 450°F
2. 2.Top crust with sauce
3. 3.Add vegetables
4. 4.Sprinkle cheese
5. 5.Drizzle with olive oil
6. 6.Bake 12-15 mins
7. 7.Top with fresh herbs

Ingredients:

• •1/2 cup acai puree
• •1/2 cup coconut milk
• •1/2 banana
• •1/4 cup granola
• •1/4 cup coconut flakes
• •1/4 cup fresh mango
• •Honey drizzle

Instructions:

1. 1.Blend acai and coconut milk
2. 2.Pour into bowl
3. 3.Arrange toppings
4. 4.Drizzle with honey
5. 5.Serve immediately

Ingredients:

• •2 chicken breasts
• •1 can coconut milk
• •2 cups chicken broth
• •1 red curry paste
• •4 lime leaves
• •1 ginger piece
• •2 garlic cloves
• •Fresh basil

Instructions:

1. 1.Sauté curry paste
2. 2.Add coconut milk and broth
3. 3.Add diced chicken
4. 4.Simmer 15-20 mins
5. 5.Add lime leaves
6. 6.Finish with fresh basil
7. 7.Serve hot

Ingredients:

• •1 whole wheat pizza crust
• •1/2 cup pizza sauce
• •1 cup fresh vegetables
• •1 cup part-skim mozzarella
• •2 tbsp olive oil
• •Fresh herbs

Instructions:

1. 1.Preheat oven to 450°F
2. 2.Top crust with sauce
3. 3.Add vegetables
4. 4.Sprinkle cheese
5. 5.Drizzle with olive oil
6. 6.Bake 12-15 mins
7. 7.Top with fresh herbs

Ingredients:

• •1/2 cup acai puree
• •1/2 cup coconut milk
• •1/2 banana
• •1/4 cup granola
• •1/4 cup coconut flakes
• •1/4 cup fresh mango
• •Honey drizzle

Instructions:

1. 1.Blend acai and coconut milk
2. 2.Pour into bowl
3. 3.Arrange toppings
4. 4.Drizzle with honey
5. 5.Serve immediately

Ingredients:

• •2 chicken breasts
• •1 can coconut milk
• •2 cups chicken broth
• •1 red curry paste
• •4 lime leaves
• •1 ginger piece
• •2 garlic cloves
• •Fresh basil

Instructions:

1. 1.Sauté curry paste
2. 2.Add coconut milk and broth
3. 3.Add diced chicken
4. 4.Simmer 15-20 mins
5. 5.Add lime leaves
6. 6.Finish with fresh basil
7. 7.Serve hot

Ingredients:

• •1 whole wheat pizza crust
• •1/2 cup pizza sauce
• •1 cup fresh vegetables
• •1 cup part-skim mozzarella
• •2 tbsp olive oil
• •Fresh herbs

Instructions:

1. 1.Preheat oven to 450°F
2. 2.Top crust with sauce
3. 3.Add vegetables
4. 4.Sprinkle cheese
5. 5.Drizzle with olive oil
6. 6.Bake 12-15 mins
7. 7.Top with fresh herbs

Ingredients:

• •1/2 cup acai puree
• •1/2 cup coconut milk
• •1/2 banana
• •1/4 cup granola
• •1/4 cup coconut flakes
• •1/4 cup fresh mango
• •Honey drizzle

Instructions:

1. 1.Blend acai and coconut milk
2. 2.Pour into bowl
3. 3.Arrange toppings
4. 4.Drizzle with honey
5. 5.Serve immediately

Ingredients:

• •2 chicken breasts
• •1 can coconut milk
• •2 cups chicken broth
• •1 red curry paste
• •4 lime leaves
• •1 ginger piece
• •2 garlic cloves
• •Fresh basil

Instructions:

1. 1.Sauté curry paste
2. 2.Add coconut milk and broth
3. 3.Add diced chicken
4. 4.Simmer 15-20 mins
5. 5.Add lime leaves
6. 6.Finish with fresh basil
7. 7.Serve hot

Ingredients:

• •1 whole wheat pizza crust
• •1/2 cup pizza sauce
• •1 cup fresh vegetables
• •1 cup part-skim mozzarella
• •2 tbsp olive oil
• •Fresh herbs

Instructions:

1. 1.Preheat oven to 450°F
2. 2.Top crust with sauce
3. 3.Add vegetables
4. 4.Sprinkle cheese
5. 5.Drizzle with olive oil
6. 6.Bake 12-15 mins
7. 7.Top with fresh herbs

Ingredients:

• •1/2 cup acai puree
• •1/2 cup coconut milk
• •1/2 banana
• •1/4 cup granola
• •1/4 cup coconut flakes
• •1/4 cup fresh mango
• •Honey drizzle

Instructions:

1. 1.Blend acai and coconut milk
2. 2.Pour into bowl
3. 3.Arrange toppings
4. 4.Drizzle with honey
5. 5.Serve immediately

Ingredients:

• •2 chicken breasts
• •1 can coconut milk
• •2 cups chicken broth
• •1 red curry paste
• •4 lime leaves
• •1 ginger piece
• •2 garlic cloves
• •Fresh basil

Instructions:

1. 1.Sauté curry paste
2. 2.Add coconut milk and broth
3. 3.Add diced chicken
4. 4.Simmer 15-20 mins
5. 5.Add lime leaves
6. 6.Finish with fresh basil
7. 7.Serve hot

Ingredients:

• •1 whole wheat pizza crust
• •1/2 cup pizza sauce
• •1 cup fresh vegetables
• •1 cup part-skim mozzarella
• •2 tbsp olive oil
• •Fresh herbs

Instructions:

1. 1.Preheat oven to 450°F
2. 2.Top crust with sauce
3. 3.Add vegetables
4. 4.Sprinkle cheese
5. 5.Drizzle with olive oil
6. 6.Bake 12-15 mins
7. 7.Top with fresh herbs

Ingredients:

• •8 oz pressed tofu
• •1 cup cooked brown rice
• •2 cups mixed greens
• •1 cup steamed broccoli
• •1/4 avocado
• •2 tbsp tahini
• •Soy sauce

Instructions:

1. 1.Press and cube tofu
2. 2.Pan-fry until golden
3. 3.Assemble base with rice and greens
4. 4.Top with tofu and vegetables
5. 5.Drizzle tahini sauce
6. 6.Serve warm

Ingredients:

• •2 cans wild tuna
• •4 cups mixed greens
• •1 cup cherry tomatoes
• •1/4 red onion
• •1/2 cup olives
• •2 tbsp olive oil
• •Balsamic vinegar
• •Fresh dill

Instructions:

1. 1.Drain tuna
2. 2.Combine with olive oil and vinegar
3. 3.Arrange greens and vegetables
4. 4.Top with tuna mixture
5. 5.Garnish with dill
6. 6.Serve at room temperature

Ingredients:

• •8 oz tofu cubes
• •2 cups mixed vegetables
• •2 cups cooked brown rice
• •2 tbsp sesame oil
• •3 garlic cloves
• •1 tbsp ginger
• •2 tbsp soy sauce

Instructions:

1. 1.Heat sesame oil in wok
2. 2.Add garlic and ginger
3. 3.Stir-fry vegetables
4. 4.Add tofu cubes
5. 5.Toss with soy sauce
6. 6.Serve over rice
7. 7.Top with sesame seeds

Ingredients:

• •8 oz pressed tofu
• •1 cup cooked brown rice
• •2 cups mixed greens
• •1 cup steamed broccoli
• •1/4 avocado
• •2 tbsp tahini
• •Soy sauce

Instructions:

1. 1.Press and cube tofu
2. 2.Pan-fry until golden
3. 3.Assemble base with rice and greens
4. 4.Top with tofu and vegetables
5. 5.Drizzle tahini sauce
6. 6.Serve warm

Ingredients:

• •2 cans wild tuna
• •4 cups mixed greens
• •1 cup cherry tomatoes
• •1/4 red onion
• •1/2 cup olives
• •2 tbsp olive oil
• •Balsamic vinegar
• •Fresh dill

Instructions:

1. 1.Drain tuna
2. 2.Combine with olive oil and vinegar
3. 3.Arrange greens and vegetables
4. 4.Top with tuna mixture
5. 5.Garnish with dill
6. 6.Serve at room temperature

Ingredients:

• •8 oz tofu cubes
• •2 cups mixed vegetables
• •2 cups cooked brown rice
• •2 tbsp sesame oil
• •3 garlic cloves
• •1 tbsp ginger
• •2 tbsp soy sauce

Instructions:

1. 1.Heat sesame oil in wok
2. 2.Add garlic and ginger
3. 3.Stir-fry vegetables
4. 4.Add tofu cubes
5. 5.Toss with soy sauce
6. 6.Serve over rice
7. 7.Top with sesame seeds

Ingredients:

• •8 oz pressed tofu
• •1 cup cooked brown rice
• •2 cups mixed greens
• •1 cup steamed broccoli
• •1/4 avocado
• •2 tbsp tahini
• •Soy sauce

Instructions:

1. 1.Press and cube tofu
2. 2.Pan-fry until golden
3. 3.Assemble base with rice and greens
4. 4.Top with tofu and vegetables
5. 5.Drizzle tahini sauce
6. 6.Serve warm

Ingredients:

• •2 cans wild tuna
• •4 cups mixed greens
• •1 cup cherry tomatoes
• •1/4 red onion
• •1/2 cup olives
• •2 tbsp olive oil
• •Balsamic vinegar
• •Fresh dill

Instructions:

1. 1.Drain tuna
2. 2.Combine with olive oil and vinegar
3. 3.Arrange greens and vegetables
4. 4.Top with tuna mixture
5. 5.Garnish with dill
6. 6.Serve at room temperature

Ingredients:

• •8 oz tofu cubes
• •2 cups mixed vegetables
• •2 cups cooked brown rice
• •2 tbsp sesame oil
• •3 garlic cloves
• •1 tbsp ginger
• •2 tbsp soy sauce

Instructions:

1. 1.Heat sesame oil in wok
2. 2.Add garlic and ginger
3. 3.Stir-fry vegetables
4. 4.Add tofu cubes
5. 5.Toss with soy sauce
6. 6.Serve over rice
7. 7.Top with sesame seeds

Ingredients:

• •8 oz pressed tofu
• •1 cup cooked brown rice
• •2 cups mixed greens
• •1 cup steamed broccoli
• •1/4 avocado
• •2 tbsp tahini
• •Soy sauce

Instructions:

1. 1.Press and cube tofu
2. 2.Pan-fry until golden
3. 3.Assemble base with rice and greens
4. 4.Top with tofu and vegetables
5. 5.Drizzle tahini sauce
6. 6.Serve warm

Ingredients:

• •2 cans wild tuna
• •4 cups mixed greens
• •1 cup cherry tomatoes
• •1/4 red onion
• •1/2 cup olives
• •2 tbsp olive oil
• •Balsamic vinegar
• •Fresh dill

Instructions:

1. 1.Drain tuna
2. 2.Combine with olive oil and vinegar
3. 3.Arrange greens and vegetables
4. 4.Top with tuna mixture
5. 5.Garnish with dill
6. 6.Serve at room temperature

Ingredients:

• •8 oz tofu cubes
• •2 cups mixed vegetables
• •2 cups cooked brown rice
• •2 tbsp sesame oil
• •3 garlic cloves
• •1 tbsp ginger
• •2 tbsp soy sauce

Instructions:

1. 1.Heat sesame oil in wok
2. 2.Add garlic and ginger
3. 3.Stir-fry vegetables
4. 4.Add tofu cubes
5. 5.Toss with soy sauce
6. 6.Serve over rice
7. 7.Top with sesame seeds

Ingredients:

• •8 oz pressed tofu
• •1 cup cooked brown rice
• •2 cups mixed greens
• •1 cup steamed broccoli
• •1/4 avocado
• •2 tbsp tahini
• •Soy sauce

Instructions:

1. 1.Press and cube tofu
2. 2.Pan-fry until golden
3. 3.Assemble base with rice and greens
4. 4.Top with tofu and vegetables
5. 5.Drizzle tahini sauce
6. 6.Serve warm

Ingredients:

• •2 cans wild tuna
• •4 cups mixed greens
• •1 cup cherry tomatoes
• •1/4 red onion
• •1/2 cup olives
• •2 tbsp olive oil
• •Balsamic vinegar
• •Fresh dill

Instructions:

1. 1.Drain tuna
2. 2.Combine with olive oil and vinegar
3. 3.Arrange greens and vegetables
4. 4.Top with tuna mixture
5. 5.Garnish with dill
6. 6.Serve at room temperature

Ingredients:

• •8 oz tofu cubes
• •2 cups mixed vegetables
• •2 cups cooked brown rice
• •2 tbsp sesame oil
• •3 garlic cloves
• •1 tbsp ginger
• •2 tbsp soy sauce

Instructions:

1. 1.Heat sesame oil in wok
2. 2.Add garlic and ginger
3. 3.Stir-fry vegetables
4. 4.Add tofu cubes
5. 5.Toss with soy sauce
6. 6.Serve over rice
7. 7.Top with sesame seeds

Ingredients:

• •8 oz pressed tofu
• •1 cup cooked brown rice
• •2 cups mixed greens
• •1 cup steamed broccoli
• •1/4 avocado
• •2 tbsp tahini
• •Soy sauce

Instructions:

1. 1.Press and cube tofu
2. 2.Pan-fry until golden
3. 3.Assemble base with rice and greens
4. 4.Top with tofu and vegetables
5. 5.Drizzle tahini sauce
6. 6.Serve warm

Ingredients:

• •2 cans wild tuna
• •4 cups mixed greens
• •1 cup cherry tomatoes
• •1/4 red onion
• •1/2 cup olives
• •2 tbsp olive oil
• •Balsamic vinegar
• •Fresh dill

Instructions:

1. 1.Drain tuna
2. 2.Combine with olive oil and vinegar
3. 3.Arrange greens and vegetables
4. 4.Top with tuna mixture
5. 5.Garnish with dill
6. 6.Serve at room temperature

Ingredients:

• •8 oz tofu cubes
• •2 cups mixed vegetables
• •2 cups cooked brown rice
• •2 tbsp sesame oil
• •3 garlic cloves
• •1 tbsp ginger
• •2 tbsp soy sauce

Instructions:

1. 1.Heat sesame oil in wok
2. 2.Add garlic and ginger
3. 3.Stir-fry vegetables
4. 4.Add tofu cubes
5. 5.Toss with soy sauce
6. 6.Serve over rice
7. 7.Top with sesame seeds

Ingredients:

• •8 oz pressed tofu
• •1 cup cooked brown rice
• •2 cups mixed greens
• •1 cup steamed broccoli
• •1/4 avocado
• •2 tbsp tahini
• •Soy sauce

Instructions:

1. 1.Press and cube tofu
2. 2.Pan-fry until golden
3. 3.Assemble base with rice and greens
4. 4.Top with tofu and vegetables
5. 5.Drizzle tahini sauce
6. 6.Serve warm

Ingredients:

• •2 cans wild tuna
• •4 cups mixed greens
• •1 cup cherry tomatoes
• •1/4 red onion
• •1/2 cup olives
• •2 tbsp olive oil
• •Balsamic vinegar
• •Fresh dill

Instructions:

1. 1.Drain tuna
2. 2.Combine with olive oil and vinegar
3. 3.Arrange greens and vegetables
4. 4.Top with tuna mixture
5. 5.Garnish with dill
6. 6.Serve at room temperature

Ingredients:

• •8 oz tofu cubes
• •2 cups mixed vegetables
• •2 cups cooked brown rice
• •2 tbsp sesame oil
• •3 garlic cloves
• •1 tbsp ginger
• •2 tbsp soy sauce

Instructions:

1. 1.Heat sesame oil in wok
2. 2.Add garlic and ginger
3. 3.Stir-fry vegetables
4. 4.Add tofu cubes
5. 5.Toss with soy sauce
6. 6.Serve over rice
7. 7.Top with sesame seeds

Ingredients:

• •1 tsp matcha powder
• •1/2 cup almond milk
• •1/2 frozen banana
• •1/4 cup Greek yogurt
• •1 tbsp honey
• •Ice cubes

Instructions:

1. 1.Add matcha to small bowl
2. 2.Whisk with hot water
3. 3.Blend with other ingredients
4. 4.Pour into glass
5. 5.Top with ice
6. 6.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •1/4 cup hummus
• •1 cup mixed greens
• •1/4 cucumber
• •1/4 tomato
• •1/4 bell pepper
• •2 tbsp olives
• •Fresh herbs

Instructions:

1. 1.Spread hummus on tortilla
2. 2.Layer greens
3. 3.Add cucumber, tomato, pepper
4. 4.Add olives and herbs
5. 5.Roll tightly
6. 6.Serve whole or sliced

Ingredients:

• •2 white fish fillets (6 oz)
• •2 tbsp olive oil
• •4 fresh herb sprigs
• •2 lemons
• •2 garlic cloves
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Line baking sheet with foil
3. 3.Place fish on foil
4. 4.Top with herbs, lemon, garlic
5. 5.Drizzle with olive oil
6. 6.Season with salt and pepper
7. 7.Bake 15-20 minutes
8. 8.Serve with lemon wedge

Ingredients:

• •1 tsp matcha powder
• •1/2 cup almond milk
• •1/2 frozen banana
• •1/4 cup Greek yogurt
• •1 tbsp honey
• •Ice cubes

Instructions:

1. 1.Add matcha to small bowl
2. 2.Whisk with hot water
3. 3.Blend with other ingredients
4. 4.Pour into glass
5. 5.Top with ice
6. 6.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •1/4 cup hummus
• •1 cup mixed greens
• •1/4 cucumber
• •1/4 tomato
• •1/4 bell pepper
• •2 tbsp olives
• •Fresh herbs

Instructions:

1. 1.Spread hummus on tortilla
2. 2.Layer greens
3. 3.Add cucumber, tomato, pepper
4. 4.Add olives and herbs
5. 5.Roll tightly
6. 6.Serve whole or sliced

Ingredients:

• •2 white fish fillets (6 oz)
• •2 tbsp olive oil
• •4 fresh herb sprigs
• •2 lemons
• •2 garlic cloves
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Line baking sheet with foil
3. 3.Place fish on foil
4. 4.Top with herbs, lemon, garlic
5. 5.Drizzle with olive oil
6. 6.Season with salt and pepper
7. 7.Bake 15-20 minutes
8. 8.Serve with lemon wedge

Ingredients:

• •1 tsp matcha powder
• •1/2 cup almond milk
• •1/2 frozen banana
• •1/4 cup Greek yogurt
• •1 tbsp honey
• •Ice cubes

Instructions:

1. 1.Add matcha to small bowl
2. 2.Whisk with hot water
3. 3.Blend with other ingredients
4. 4.Pour into glass
5. 5.Top with ice
6. 6.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •1/4 cup hummus
• •1 cup mixed greens
• •1/4 cucumber
• •1/4 tomato
• •1/4 bell pepper
• •2 tbsp olives
• •Fresh herbs

Instructions:

1. 1.Spread hummus on tortilla
2. 2.Layer greens
3. 3.Add cucumber, tomato, pepper
4. 4.Add olives and herbs
5. 5.Roll tightly
6. 6.Serve whole or sliced

Ingredients:

• •2 white fish fillets (6 oz)
• •2 tbsp olive oil
• •4 fresh herb sprigs
• •2 lemons
• •2 garlic cloves
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Line baking sheet with foil
3. 3.Place fish on foil
4. 4.Top with herbs, lemon, garlic
5. 5.Drizzle with olive oil
6. 6.Season with salt and pepper
7. 7.Bake 15-20 minutes
8. 8.Serve with lemon wedge

Ingredients:

• •1 tsp matcha powder
• •1/2 cup almond milk
• •1/2 frozen banana
• •1/4 cup Greek yogurt
• •1 tbsp honey
• •Ice cubes

Instructions:

1. 1.Add matcha to small bowl
2. 2.Whisk with hot water
3. 3.Blend with other ingredients
4. 4.Pour into glass
5. 5.Top with ice
6. 6.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •1/4 cup hummus
• •1 cup mixed greens
• •1/4 cucumber
• •1/4 tomato
• •1/4 bell pepper
• •2 tbsp olives
• •Fresh herbs

Instructions:

1. 1.Spread hummus on tortilla
2. 2.Layer greens
3. 3.Add cucumber, tomato, pepper
4. 4.Add olives and herbs
5. 5.Roll tightly
6. 6.Serve whole or sliced

Ingredients:

• •2 white fish fillets (6 oz)
• •2 tbsp olive oil
• •4 fresh herb sprigs
• •2 lemons
• •2 garlic cloves
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Line baking sheet with foil
3. 3.Place fish on foil
4. 4.Top with herbs, lemon, garlic
5. 5.Drizzle with olive oil
6. 6.Season with salt and pepper
7. 7.Bake 15-20 minutes
8. 8.Serve with lemon wedge

Ingredients:

• •1 tsp matcha powder
• •1/2 cup almond milk
• •1/2 frozen banana
• •1/4 cup Greek yogurt
• •1 tbsp honey
• •Ice cubes

Instructions:

1. 1.Add matcha to small bowl
2. 2.Whisk with hot water
3. 3.Blend with other ingredients
4. 4.Pour into glass
5. 5.Top with ice
6. 6.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •1/4 cup hummus
• •1 cup mixed greens
• •1/4 cucumber
• •1/4 tomato
• •1/4 bell pepper
• •2 tbsp olives
• •Fresh herbs

Instructions:

1. 1.Spread hummus on tortilla
2. 2.Layer greens
3. 3.Add cucumber, tomato, pepper
4. 4.Add olives and herbs
5. 5.Roll tightly
6. 6.Serve whole or sliced

Ingredients:

• •2 white fish fillets (6 oz)
• •2 tbsp olive oil
• •4 fresh herb sprigs
• •2 lemons
• •2 garlic cloves
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Line baking sheet with foil
3. 3.Place fish on foil
4. 4.Top with herbs, lemon, garlic
5. 5.Drizzle with olive oil
6. 6.Season with salt and pepper
7. 7.Bake 15-20 minutes
8. 8.Serve with lemon wedge

Ingredients:

• •1 tsp matcha powder
• •1/2 cup almond milk
• •1/2 frozen banana
• •1/4 cup Greek yogurt
• •1 tbsp honey
• •Ice cubes

Instructions:

1. 1.Add matcha to small bowl
2. 2.Whisk with hot water
3. 3.Blend with other ingredients
4. 4.Pour into glass
5. 5.Top with ice
6. 6.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •1/4 cup hummus
• •1 cup mixed greens
• •1/4 cucumber
• •1/4 tomato
• •1/4 bell pepper
• •2 tbsp olives
• •Fresh herbs

Instructions:

1. 1.Spread hummus on tortilla
2. 2.Layer greens
3. 3.Add cucumber, tomato, pepper
4. 4.Add olives and herbs
5. 5.Roll tightly
6. 6.Serve whole or sliced

Ingredients:

• •2 white fish fillets (6 oz)
• •2 tbsp olive oil
• •4 fresh herb sprigs
• •2 lemons
• •2 garlic cloves
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Line baking sheet with foil
3. 3.Place fish on foil
4. 4.Top with herbs, lemon, garlic
5. 5.Drizzle with olive oil
6. 6.Season with salt and pepper
7. 7.Bake 15-20 minutes
8. 8.Serve with lemon wedge

Ingredients:

• •1 tsp matcha powder
• •1/2 cup almond milk
• •1/2 frozen banana
• •1/4 cup Greek yogurt
• •1 tbsp honey
• •Ice cubes

Instructions:

1. 1.Add matcha to small bowl
2. 2.Whisk with hot water
3. 3.Blend with other ingredients
4. 4.Pour into glass
5. 5.Top with ice
6. 6.Serve immediately

Ingredients:

• •1 whole wheat tortilla
• •1/4 cup hummus
• •1 cup mixed greens
• •1/4 cucumber
• •1/4 tomato
• •1/4 bell pepper
• •2 tbsp olives
• •Fresh herbs

Instructions:

1. 1.Spread hummus on tortilla
2. 2.Layer greens
3. 3.Add cucumber, tomato, pepper
4. 4.Add olives and herbs
5. 5.Roll tightly
6. 6.Serve whole or sliced

Ingredients:

• •2 white fish fillets (6 oz)
• •2 tbsp olive oil
• •4 fresh herb sprigs
• •2 lemons
• •2 garlic cloves
• •Sea salt and pepper

Instructions:

1. 1.Preheat oven to 400°F
2. 2.Line baking sheet with foil
3. 3.Place fish on foil
4. 4.Top with herbs, lemon, garlic
5. 5.Drizzle with olive oil
6. 6.Season with salt and pepper
7. 7.Bake 15-20 minutes
8. 8.Serve with lemon wedge