• 5 oz cooked salmon
• ½cup avocado
• ½tomato
• ½medium cucumber
• ¼red onion
• Chives
• Dill
• ½cup brown rice
  • Cook brown rice and set aside
  • Take skin off the salmon and grill or bake it
  • For the salsa, dice the tomato, cucumber, avocado, red onion, chives and dill. Squeeze lemon juice over it
  • Place the salmon on top of the brown rice and generously place the salsa on top.
  • Add a side of broccoli for an extra nutritional value! =)

Enjoy it!

• 1 cup cooked chicken breast
• ½cup cooked quinoa
• 2 cup raw spinach
• ½cu p mushrooms &½ zucchini
• 1 teaspoon coconut oil
• 1/2 cup tomatos
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar

-Remove fat and slice your chicken into small, even pieces.
-Spice with pepper and oregano.
-Place into already hot skillet
-Cook on both sides to done
-Saute mushrooms and zucchini in coconut oil
– Cook½cup raw quinoa with 1 cup water for 15 minutes
– Place the quinoa on top of the spinach, next place the chicken on top of the vegetables base and drizzle olive oil and balsamic vinegar over the top

Enjoy it!

• 1 pound lentils
• 1 bay leaf
• 3 large carrots, peeled, sliced
• 2 stalks celery, chopped
• ½ teaspoon cumin powder
• 2 cups crushed fresh tomatoes
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste
• Balsamic Vinegar

– Rinse lentils in cold water and place in a large pot with enough cold water to cover them by 6 inches. Add the bay leaf.
– Bring to a boil, skim off foam, lower heat, and boil gently, partially covered, until lentils are just tooth-tender, 20-30 minutes.
– Add carrots, celery, cumin and onion to the lentils. Cook partially covered till carrots are tender, about 20-30 minutes.
– Add crushed tomatoes, olive oil, and salt and pepper to taste. Simmer, partially covered, until lentils become very creamy and soft. Stir occasionally and add boiling water if necessary to prevent sticking
– Remove bay leaf before serving.

• 3 tbsp. fresh lemon juice
• 1 clove garlic, smashed and chopped into a paste
•  4 tbsp. extra-virgin olive oil
• 3 avocados, halved, pitted, and peeled
• 2 tbsp. raw hemp seeds (optional)
•  1 bunch kale (about 3⁄4 lb.), stemmed and finely chopped
• Kosher salt and freshly ground black pepper, to taste

– Whisk together lemon juice, olive oil and garlic in a bowl.
– Cut 2 avocados into 1⁄2″ cubes and thinly slice the remaining avocado. Put cubed avocados, half of the hemp seeds, and kale into a serving bowl. Toss kale mixture with dressing and season with a little salt and pepper.
– Divide salad between plates and garnish with sliced avocado and remaining hemp seeds.
– You top it with strawberries and some almonds or walnuts too!
Enjoy it with some grilled chicken or turkey and a side of brown rice or quinoa!

Low carb healthy alternative to regular pasta!

• 2 zucchinnis, peeled
• 1 tablespoon coconut oil
• ¼ cup water
• low sodium salt and ground black pepper to taste

• Cut lengthwise slices from zucchini using vegetable peeler making long strips like spaghetti. Discard seeds.
• Heat coconut oil in a skillet over medium heat. Cook and stir zucchini in the hot oil for one minute.
• Add water and cook until zucchini is softened, 5 to 7 minutes
• Season with salt and pepper

Sauce Suggestion:
Low Sodium Tomato Sauce

Enjoy it with ground chicken breast or turkey or shrimp!

• 1 package of lean ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion, minced
• 2 tbsp bell pepper, minced
• 3/4 cup water
• 4 oz can low sodium tomato sauce
• 8 large lettuce leaves from Bibb lettuce

Healthy topping suggestions: veggies (carrots, zucchini, bell peppers, peas), avocado slices, ½ cup shredded reduced fat cheddar (or healthier cheese options – goat, feta)

• Cook the turkey in a large skillet breaking it into smaller pieces.
• When no longer pink add dry seasoning and mix well.
• Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
• Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each leaf. Add your healthy toppings and enjoy!