Healthy Living Recipes

Grilled Shrimp Kabobs (serves 6)

Servings: 1 protein, 1 oil

189 calories, 3g carbohydrates, 31g protein, 5g fat per serving

• 1 cup olive oil
• > 2 tsp dried oregano
• ¼ cup chopped fresh basil
• > 2 tsp dried parsley
• 1 lime, freshly juiced
• > ½ tsp sea salt

Category: Healthy Living Recipes

Berry Freeze (serves 4)

Servings: 1/3 protein, 1 fruit

127 calories, 14g carbohydrates, 6g protein, 6g fat per serving

• 1lb frozen strawberries, slightly thawed
• > 3 Tbsp all-fruit strawberry jam
• ¾ cup part-skim ricotta
• > Fresh strawberries for garnish

Blend slightly frozen berries in food processor. Slowly add

Category: Healthy Living Recipes

Sausage & Egg Muffins (serves 4)

Servings: 1 protein, 1 cat. 1 veg.

182 calories, 6g carbohydrates, 18g protein, 9g fat per serving

• 4 oz bulk turkey sausage
• > 5 large eggs, beaten
• 8 oz mushrooms, cleaned and thinly sliced
• > 5 scallions, thinly sliced
• ½ cup lowfat

Category: Healthy Living Recipes

Creamy Cold Tomato Soup (serves 5 at 1 cup each)

Servings: ¼ dairy, 2 cat. 1 veg.

80 calories, 14g carbohydrates, 4g protein, 1g fat per serving

• 1 cucumber, chopped
• > ½ tsp dill weed
• 1 scallion, chopped
• > 1 cup plain nonfat or lowfat yogurt
• 1

Category: Healthy Living Recipes

Walnut Spread (serves 10 at ~¼ cup each)

Servings: ½ legume, ½ nut/seed, ½ oil

168 calories, 8g carbohydrates, 4g protein, 12g fat per serving

• 15 oz can garbanzo beans
• > 2 Tbsp lemon juice
• 1 cup chopped walnuts
• > ¼ tsp sea salt
• 1 cup lightly packed

Category: Healthy Living Recipes

Turkey Lettuce Wraps (serves 4)

Servings: 1 protein, 1 oil, 1 cat. 1 veg.

241 calories, 8g carbohydrates, 23g protein, 13g fat per serving

• 1 lb ground turkey
• > ¼ cup tamari/soy sauce
• 1 Tbsp coconut or grapeseed oil
• > Dash of garlic powder
• 1-2 cups shredded cabbage

Category: Healthy Living Recipes

Baked Apple (serves 1)

Servings: 1 fruit

104 calories, 28g carbohydrates, 0g protein, 0g fat per serving

• 1 apple
• > 1 tsp brown rice syrup
• 2 Tbsp water
• > Cinnamon

Core apple and peel top third only. Blend water with brown rice syrup and drizzle into center

Category: Healthy Living Recipes

Dinner – Black Bean & Sweet Potato Chili (serves 6 at ~1 ½ cups each)

Servings: 1 legume, 1 oil, 2 cat. 1 veg, 1 cat. 2 veg

230 calories, 38g carbohydrates, 10g protein, 6g fat per serving

• 2 medium sweet potatoes or yams
• > 28 oz can diced tomatoes, undrained
• 2 Tbsp olive oil
• > 4 oz can chopped mild green chilies
• 1 cup chopped onion

Category: Healthy Living Recipes

Dinner – Italian Chicken (serves 4)

Servings: 1 ½ protein, 1 oil, 1 cat. 1 veg.

314 calories, 5g carbohydrates, 38g protein, 16g fat per serving

• ¾ cup part-skim ricotta
• > ½ tsp garlic powder
• 1 tsp oregano
• > 1 ½ Tbsp olive oil
• ¾ cup canned crushed tomatoes
• > 4 slices part-skim mozzarella
• 1 lb boneless, skinless

Category: Healthy Living Recipes

Snack – Popcorn Kale (serves 4 at 2 cups each)

Servings: 1 oil, 1 cat. 1 veg.

63 calories, 7g carbohydrates, 2g protein, 4g fat per serving

• 1 bunch kale
• > Sea salt to taste
• 1-1 ½ Tbsp olive oil

Preheat oven to 375 degrees. Fold the kale leaves in half along the stem and use a sharp knife to trim off

Category: Healthy Living Recipes