Servings: 12

Here’s what you need…

• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1 bunch of carrots, chopped
• 2 onions, chopped
• 1 bunch of celery
• 1 fennel bulb
• 1.3 lbs lean ground turkey
• 4 cups veggie broth
• 1 (14.5oz) can stewed tomatoes
• 1 (15oz) can white kidney beans, drained and rinsed
• 4 ears of corn, kernels sliced off
• 3 Tablespoons tomato paste
• 2 teaspoons dried basil
• dash of salt and freshly ground pepper

1. In a large skillet heat the olive oil. Add garlic.
2. Add chopped carrots, cover for 5 minutes.
3. Add onions, celery and fennel. Sauté until soft.
4. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
5. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

Servings: 4

Here’s what you need:

•     1/2 cup Greek yogurt, fat freeEasy Baked Salmon
•     1 lime, juiced
•     3 garlic cloves, minced
•     1 1/2 teaspoons ground coriander
•     1 1/2 teaspoons ground cumin
•     4 (3oz) wild caught salmon fillets

1.     Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
2.     In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
3.     Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
4.     Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

Here’s what you need…

• 4 large, round tomatoes
• 1 teaspoon olive oil
• 1 clove garlic, minced
• 1 small onion, finely chopped
• 3 slices organic, nitrate-free turkey bacon, chopped
• dash of dried oregano, plus more for garnish
• optional dash of salt (added salt is not in nutritional analysis)
• dash of pepper
• 4 organic, omega-3, free range eggs

1. Preheat oven to 400 degrees F.
2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
4. Turn oven to broil.
5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you’ll have perfectly done over easy eggs.
6. For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

Servings: 5

Here’s what you need…

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
2. Add the shredded apple and cabbage. Mix well.
3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Servings: 1

Here’s what you need…

• 1/4 cup Greek Yogurt, plain, fat free
• 1/4 cup low fat cottage cheese
• 1 scoop high quality strawberry or vanilla protein powder
• 1/4 cup fresh berries
• 1 Tablespoon pecan pieces, toasted

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

Servings: 5

Here’s what you need…

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

Here’s what you need…

• 6 oz Greek Yogurt, plain, fat free
• 1 scoop high quality chocolate protein powder
• Sprinkle of unsweetened cocoa powder

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

Here’s what you need:

• 1 cup cabbage
• 1 carrot
• 1 green onion
• 1 Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low fat dressing
• 1/2 cup cooked chicken breast

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Here’s what you need…

• 6 omega-3, organic, free range eggs
• 1/2 red bell pepper, finely chopped
• 1/8 cup of organic shredded cheese
• sprinkle of salt and pepper

1. Preheat oven to 350 degrees F.
2. Line muffin tins with paper liners or grease lightly.
3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
4. Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

Here’s what you need…

• 2 cans wild caught Albacore Tuna, packed in water
• 2 celery stalks, chopped
• 2 Tablespoons low fat mayonnaise
• 1/4 cup dried cranberries
• 1 teaspoon dried dill weed

1. Drain and flake tuna in a medium bowl.
2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.