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Heart Healthy Quinoa Salad 


2 cups cooked Quinoa

1 cup cooked red lentils (do not overcook)

2 cans black beans, rinsed and drained

1 can garbanzo beans, rinsed and drained

2 cups red grapes, halved

¾ cup cucumber, diced

¾ cup red bell pepper, chopped

½ cup shallots, minced

½ cup scallions, sliced

3 tbsp. cilantro, chopped

3 tbsp. parsley, chopped

3 tbsp. basil, chopped

1/4 cup olive oil

3 tbsp. rice vinegar

3 tbsp. apple cider vinegar

1 tbsp. lime juice

2tbsp. flax seed

Salt and pepper to taste


Directions:  Cook quinoa and lentils according to package directions and allow cooling in fridge.  While quinoa and lentils are cooling, prepare vegetables, fruit and spices and combine in large bowl.  Rinse beans, add to bowl and combine.  Add cooled quinoa and lentils to bowl and combine.  Stir in olive oil, vinegars and lime juice so entire mixture is coated.  Sprinkle with flax seed and combine. Season with salt and pepper to taste.


Servings: approx. 10; Per Serving: 401 calories; Fat 9g; Saturated 1g; Mono 5g; Poly 2g; Cholesterol 0g; Sodium 83mg; Carb 65g; Fiber 14g; Sugars 6g; Protein 17g; Vitamin A 29%; Vitamin C 55%, Iron 39%


Steel Cut Oats with Raspberries, Bananas & Walnuts


2 cups steel cut oats

¾ cup 100% pure maple syrup

1 tbsp. cinnamon

1 tsp. baking powder

1 cup raspberries

1 cup chopped walnuts

1 tbsp. vanilla extract

2 cups nonfat milk (or almond)

1 egg

1 medium sliced banana



  • Preheat oven to 350o.Spray 9x13 baking dish with non-stick spray.

  • Combine oats, maple syrup, cinnamon and baking powder in mixing bowl.Make sure to stir well to coat all the oats and mix ingredients. Add the walnuts and ½ the raspberries.Mix well.

  • Place oat mixture into 9x13 dish and spread to cover entire pan.

  • Combine vanilla, milk, and egg.Beat until thoroughly combined.

  • Spread milk/egg mixture over top of oats.

  • Arrange remaining raspberries and banana over top of mixture.

  • Bake 35 – 40 minutes.


Nutritional Information:

Calories: 313; Saturated fat: 2g; Mono fat: 2g; Poly fat: 8g; Cholesterol: 28mg; Sodium: 99mg; Carb: 45g; Fiber: 5g; Sugars: 21g; Protein: 8g

Mexican Orzo

Makes 10 1 cup servings:

1/2 box barilla orzo pasta
1.5 cups red/yellow peppers, chopped
1 cup onions, chopped
1 can rinsed black beans
1 can rinsed kidney beans
2 tbsp. cilantro, chopped
1 cup frozen peas
1 tbsp. olive oil
1 tsp. lime juice
salt and pepper to taste


1.  Cook Orzo according to directions on package.
2.  While Orzo is cooking, chop peppers, onions, and cilantro add to large bowl.
3.  Rinse and drain black beans and kidney beans and add to bowl.
4.  Add frozen peas.
5.  When Orzo is done cooking drain and add to bowl.  Thoroughly mix all ingredients.
6.  Drizzle salad with olive oil and lime juice, add salt and pepper, mix again.
7.  Cover and refrigerate for approximately 3 hours before serving.

Nutritional Information per serving:  182 calories; 2.2 grams fat; 0 cholesterol; 167 mg sodium; 36 grams carbs; 7 grams fiber; 4 grams sugar;

9 grams protein

Country Chili

Bob's Red Mill - High Protein TVP, 2 cup dry
Oil - Olive, 2 tablespoon
Onion, Vidalia - Onion, Sweet Raw, 1 medium
Vegetable - Green Pepper, 1 Cup Green Pepper
Peppers - Jalapeno​, raw, 1 pepper
Garlic, 2 Cloves (I.E. 6 g) - Raw, 2 tsp
Spices - Chili powder, 2 tbsp
Spices - Cumin, 2 tsp
Spices - Oregano, dried, 2 tsp
Spices - Pepper, red or cayenne, 0.5 tbsp
Organic Diced Tomatoes - Diced Tomatoes, 2-28 ounce  cans
Kroger - Kidney Beans - Light Red (Drained & Rinsed), 2-15 ounce cans
Corn - Sweet, yellow, frozen1.3 package (approx.. 16 ounces)
Optional - Chobani Greek Yogurt - 0% Plain Non-Fat

Add 2 cups water to TVP and set aside.  On stove top in large pan heat oil and sauté onions, peppers, and garlic for two - three minutes.  Meanwhile add all seasonings to TVP and stir with fork.  Add TVP mixture to vegetables and cook for approximately 2 minutes.  At this point you can transfer to crock pot or continue on stove top.  I prefer crock because it simmers a little longer.  Add tomatoes, rinsed kidney beans, and two cups water.  Cover and simmer for approximately one hour.  Add corn in the last 15 minutes.

Serve as is or add one teaspoon of Plain Greek Yogurt to add a creamy texture to chili.

Per Serving: 241calories; 3.4g fat; .5g saturated;  0g cholesterol; 463.5mg sodium; 35g carbs; 12 dietary fiber; 9g sugars; 17.5g protein


Sassy Water


8.5 cups of water

1 cucumber peeled and sliced thinly (I often use half of an english cucumber)

1 sliced lemon

1 teaspoon grated ginger

handful of mint


Add all ingredients together.  Let sit overnight in fridge.

Strain in the morning and drink throughout the day.




Supports Weight Loss - Sassy water can make you feel full on few calories because each batch provides 2 liters of

water and only about 50 calories.


Source of Fiber - The lemon provides 2.4 g dietary fiber, and the cucumber adds another 1.4 g. Dietary fiber comes from

the parts of plant foods that your body cannot digest, and eating a high-fiber diet may help you control your weight. Fiber

may reduce your risk for heart disease because it lowers levels of cholesterol in your blood, and it promotes more stable

blood sugar levels because it prevents spikes in your blood sugar. Dietary fiber may prevent constipation because it has

a laxative effect.


Soothes Stomach - Each batch of contains 1 tsp. fresh, grated ginger for soothing your gastrointestinal tract and making your stomach feel calmer.


Healthy Nutrients - The lemon in each batch provides 45 mg vitamin C, or 75 percent of the daily value. Sassy water promotes a healthy blood pressure because it is nearly free from sodium, and it provides about 400 mg potassium from the lemon and cucumber.


Sassy Water