RecipeBook.JWT

Tomatoes
 Why eat tomatoes?
o Rich in lycopene: powerful antioxidant that protects cells from damage
o Good source of vitamin A: aids in eye sight, bone health, immune system health,
tissue repair
o Good course of vitamin C: boosts immune system, cardiovascular health, skin
health
 Serving Size: 1 medium tomato
 Nutrition per Serving:
o Calories: 22
o Fat: 0.25g
o Cholesterol: 0mg
o Sodium: 6mg
o Carbohydrates: 4.8g
o Dietary Fiber: 1.5g
o Sugars: 3.2g
o Protein: 1.1g
 Recipe: Tomato Basil Soup
o 2 teaspoons olive oil
o 3 garlic cloves, minced
o 3 cups fat-free, low sodium chicken broth
o ¾ teaspoon salt
o 3 (14.5 oz.) cans no salt added diced tomatoes, undrained
o 2 cups fresh basil leaves, thinly sliced
o Basil leaves (optional)
 Preparation:
o Heat oil in large saucepan over medium heat. Add garlic, stir constantly. Stir in
broth, salt, tomatoes and bring to a boil. Reduce heat to simmer for 20 minutes.
Add basil. Put soup in a blender until smooth. Garnish with basil leaves, if
desired.
Source:usda.govfooddatabase

Kale
 Why eat kale?
o Rich in lutein & zeaxanthin: essential for eye health and protection (from
sun/disease)
o Good source of vitamin K: helps with calcium absorption, strong bone health,
injury repair, prevent muscle cramping
o Good source of vitamin C: boosts immune system, cardiovascular health, skin
health
o Rich in calciumand potassium: muscle repair and function, bone strength,
prevent muscle cramping
 Serving Size: 1 cup of raw kale
 Nutrition per serving:
o Calories: 8
o Fat: 0.2g
o Cholesterol: 0mg
o Sodium: 6mg
o Sugars: 0.4g
o Protein: 0.7g
 Recipe: Lemon-Garlic Kale Salad
o 2 cups sliced almonds
o 1/3 cup freshly squeezed lemon juice (2-4 lemons)
o Kosher salt
o 1 ½ cups extra-virgin olive oil
o 4 cloves garlic, crushed with flat side of knife, peeled and left whole
o 12 oz. washed/dried kale leaves
o 1 ½ cups freshly grated parmesan (optional)
 Preparation:
o In skillet, toast almonds until golden brown and set aside to cool. In a bowl,
combine lemon juice and 1 tsp of salt. Whisk in olive oil. Add garlic cloves and set
aside to steep. Working in batches, cut kale into thin ribbons and slice into little
pieces. Place chopped kale into a bowl, add almonds and parmesan cheese.
Remove garlic cloves from dressing and pour dressing over salad.

Sweet Potatoes
 Why eat sweet potatoes?
o Great source of vitamin A: aids in eye sight, bone health, immune system health,
tissue repair
o Rich in potassium: supports smooth muscle contraction and function, healthy
digestive system, prevents muscle cramping due to natural electrolytes, supports
muscle building
o Good source of dietary fiber: found also in the skin of the potato, supports
healthy digestion and regularity, helps maintain stable blood-sugar/energy levels
 Serving Size: 1 medium sweet potato
o Calories: 103
o Fat: 0.2g
o Cholesterol: 0mg
o Sodium: 41mg
o Sugars: 7.4g
o Protein: 2.3g
 Recipe: Spicy Grilled Sweet Potatoes
o ¾ tsp ground cumin
o ½ tsp garlic powder
o ¼ tsp salt
o 1/8 tsp ground red pepper
o 1 tbsp. olive oil
o 1 lb. peeled sweet potatoes, cut into 1/4-inch thick slices
o 2 tbsp. chopped fresh cilantro
 Preparation:
o Combine the first 4 ingredients into small bowl. Combine oil and sweet potatoes
in medium bowl; toss to coat. Heat large grill pan with cooking spray over
medium heat. Add potatoes, cook for 10 minutes, turning occasionally. Place
potatoes in large bowl and mix in cumin mixture and cilantro. For non-spicy
potatoes: leave out cumin and red pepper.

Spinach
 Why eat spinach?
o Rich in iron: increases oxygen in blood cells, aids in endurance during strenuous
training, minimalizes fatigue
tissue repair
o Good source of fiber: supports healthy digestion and regularity, helps maintain
stable blood-sugar/energy levels
 Serving Size: 1 cup of raw spinach
o Calories: 7
o Fat: 0.4g
o Cholesterol: 0mg
o Sodium: 24mg
o Carbohydrates: 1g
o Sugars: 0.1g
o Protein: 1g
 Recipe: Spinach and Green Apple Salad
o 2 tbsp. olive oil
o 1 tbsp. cider vinegar
o 1 tsp Dijon mustard
o Salt and freshly ground pepper
o 5 oz. baby spinach leaves
o 1 Granny Smith apple
o 1/3 cup walnut pieces
 Preparation:
o In a small bowl, whisk together oil, vinegar and mustard. Add salt/pepper. Toss
spinach into dressing until evenly coated. Core the apple and slice into
matchsticks or bite-sized pieces. Sprinkle walnut pieces and apple slices onto
salad.

Tuna
 Why eat tuna?
o Rich in essential Omega-3s: reduce risks for cardiovascular disease and high
blood pressure, reduces inflammation, pain and swelling, supports brain health
and function
o Good source of vitamin A: supports cell growth, aids in eye sight, bone health,
immune systemhealth, tissue repair
o Great source of protein: rebuilds and repairs torn down muscle tissues/fibers,
important component for healthy bones, skin, hair, blood, muscles and cartilage
o Warning: tuna contains high amounts of mercury. Minimize weekly intake.
Canned light tuna (not albacore) has lower amounts of mercury.
 Serving Size: 3 oz.
o Calories: 93
o Fat: 0.4g
o Cholesterol: 33mg
o Sodium: 38mg
o Carbohydrates: 0g
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 20.7g
 Recipe: Arugula, Tuna, White Bean Salad
o 3 tbsp. fresh lemon juice
o 1 ½ tbsp. extra-virgin olive oil
o ½ tsp. minced garlic
o ¼ tsp. kosher salt
o ¼ tsp. ground black pepper
o ¼ tsp. Dijon mustard
o 1 cup grape tomatoes, halved
o 1 cup thinly, vertically sliced red onion
o 2 cans Italian tuna packed in olive oil, drained & broken up
o 1 can cannellini beans, rinsed, drained
o 1 pkg. fresh baby arugula
o 2 oz. parmigiana-reggiano cheese
 Preparation:
o Whisk together first 6 ingredients in a large bowl. Add tomatoes and next 4
ingredients (through arugula). Toss and add cheese.

Salmon
 Why eat salmon?
muscle building
o Good source of vitamin D: aids in absorption of calcium, promotes bone growth
and strength, supports healthy immune system function, aids in cell growth
o Rich in essential Omega-3s: reduce risks for cardiovascular disease and high
and function
 Serving Size: 3 oz., cooked
o Calories: 175
o Fat: 10.5g
o Cholesterol: 54mg
o Sodium: 52mg
o Carbohydrates: 0g
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 18.8g
 Recipe: Margarita Salmon
o 1 tsp. grated lime rind
o 3 tbsp. fresh lime or lemon juice
o 2 tsp. sugar
o 2 tsp. vegetable oil
o ½ tsp salt
o ½ tsp. grated orange rind
o 1 garlic clove
o 2 salmon fillets
o 8 oz. uncooked angel hair pasta
 Preparation:
o Combine first 8 ingredients in large zip-lock bag; add fish to bag. Seal, marinate
in refrigerator for 20 minutes. Cook pasta according to package directions. Drain
& keep warm. Preheat boiler; use cooking spray. Remove fish from bag,
reserving marinade. Place fish on broiler pan & broil 7 minutes or until fish is
flaky. Occasionally pour reserved marinade onto fish while broiling. Serve over
pasta.

Quinoa
 Why eat quinoa?
o Rich in amino acids (protein): contains all 9 essential amino acids, anti-
inflammatory, crucial for muscle repair and rebuilding
o Low-Glycemic Index: helps maintain steady levels of energy, helps maintain
weight, helps reduce inflammation
o Good source of riboflavin: aids in energy production from carbohydrates,
important for cell growth and production, aids in healthy metabolism
o Warning: quinoa may come packaged and coated with a natural chemical called
saponin (causes a bitter taste). Be sure to rinse thoroughly before using.
 Serving Size: 1 cup, cooked
o Calories: 222
o Fat: 3.6g
o Cholesterol: 0mg
o Sodium: 13mg
o Dietary Fiber: 5g
o Sugars: 1.6g
o Protein: 8g
 Recipe: Nutty Almond-SesameRed Quinoa
o 1 2/3 cups water
o 1 cup red quinoa
o ¼ cup sliced almonds, toasted
o 2 tsp. extra-virgin olive oil
o 2 tsp. dark sesame oil
o ¼ tsp. kosher salt
o 3 green onions, thinly sliced
 Preparation:
o Bring 1 2/3 cups water and quinoa to a boil in a medium sauce pan. Reduce heat
to low, and simmer 12 minutes or until quinoa is tender; drain. Stir in almonds,
juice, oils, salt, onions.

Walnuts
 Why eat walnuts?
o Great source of monounsaturated fat: helps your body to better absorb vitamins
and minerals, promotes heart health, aids in brain functioning
o High in protein: rebuilds and repairs torn down muscle tissues/fibers, important
component for healthy bones, skin, hair, blood, muscles and cartilage
o Good source of calcium: muscle repair and function, bone strength, prevent
muscle cramping
 Serving Size: half cup
o Calories: 327
o Fat: 33g
o Cholesterol: 0mg
o Sodium: 1mg
o Carbohydrates: 7g
o Sugars 1g
o Protein: 8g
 Recipe: Wild Rice and Walnut Pilaf
o 1 tsp. butter
o ¼ cup finely chopped onion
o 2 ½ cups water
o ¾ cup long-grain brown and wild rice blend
o ½ tsp. salt
o 2 tbsp. chopped fresh parsley
o 1 tbsp. chopped fresh chives
o 1 tsp. extra-virgin olive oil
o 2 tbsp. chopped walnuts
 Preparation:
o Melt butter in a small saucepan over medium heat. Add onion; cook 3 minutes,
stir frequently. Stir in water, rice and salt; bring to boil. Reduce heat, cover, and
simmer about 40 minutes or until liquid is absorbed. Remove from heat; stir in
parsley, chives, juice, oil, walnuts.

Avocado
 Why eat avocado?
o Rich in Potassium: supports smooth muscle contraction and function, healthy
muscle building
o Good source of monounsaturated fat: helps your body to better absorb vitamins
and minerals, promotes heart health, aids in brain functioning
 Serving Size: one avocado
o Calories: 322
o Fat: 29.5g
o Cholesterol: 0mg
o Sodium: 14mg
o Carbohydrates: 17g
o Sugars: 1g
o Protein: 4g
 Recipe: Egg-cado
o 1 ripe avocado cut in half, pit removed
o 2 eggs
o Salt & Pepper
o Optional: bacon bits, cilantro or hot sauce
 Preparation:
o Preheat oven to 425 degrees. Scoop avocado to ensure eggs will fit and slice a
small portion off of the back of each half (to sit upright on baking sheet). Pitted
side up, place each half on baking sheet, add salt/pepper, and crack an egg in
each one. Bake for 15-18 minutes depending on how you like your eggs. Add any
optional toppings for more taste.

Eggplant
 Why eat eggplant?
o Rich in phytonutrients: fights heart disease, promotes heart health, essential to
the overall health of the body
o Good source of dietary fiber: supports healthy digestion and regularity, helps
maintain stable blood-sugar/energy levels
o Good source of vitamin B1: essential for breaking down fat and protein in your
body, gives natural energy, also called thiamine
 Serving size: one cup cooked eggplant
o Calories: 35
o Fat: 0.2g
o Cholesterol: 0mg
o Sodium: 1mg
o Sugars: 3g
o Protein: 0.8g
 Recipe: Baked Eggplant
o Cooking spray
o 1 eggplant, sliced into ½ inch think rounds
o 3 tomatoes, sliced
o 1 tbsp. extra virgin olive oil
o 1 tsp. oregano
o 1/3 cup grated parmesan cheese
o Salt and ground black pepper
 Preparation:
o Preheat oven to 400 degrees. Prepare a baking dish cooking spray. Arrange
eggplant with tomato slices on top in baking dish. Drizzle olive oil and sprinkle
oregano, Parmesan cheese, and salt/pepper onto vegetables. Bake in preheated
oven for 30 minutes. Switch broiler to high and continue baking for 5 minutes.

Rolled Oats
 Why eat rolled oats?
o Rich in beta-glycan: lowers blood cholesterol, boosts immune system, helps
regulate blood glucose levels (stabilizes blood sugar)
o Rich in antioxidants: help fight and prevent illness/disease, counteracts free
radical cell damage (free radicals damage our cells), boosts immune system
 Serving Size: ¼ cup dry
o Calories: 160
o Fat: 2.5g
o Cholesterol: 0mg
o Sodium: 0mg
o Dietary Fiber: 4g
o Sugars: 1g
o Protein: 5g
 Recipe: Cherry HazelnutOatmeal
o 6 cups water
o 2 cups steel-cut oats
o 2/3 cup dried Bing or other sweet cherries, coarsely chopped
o ¼ tsp. salt
o 5 tbsp. brown sugar, divided
o ¼ cup chopped hazelnuts, toasted and divided
o ¼ tsp. ground cinnamon
o 2 tbsp. toasted hazelnut oil
 Preparation:
o Combine the first 4 ingredients in medium saucepan; bring to a boil. Reduce
heat, and simmer at least 20 minutes, stir occasionally. Remove from heat. Stir in
3 tablespoons sugar, 1 tablespoon nuts, and cinnamon. Place 1 cup oatmeal in
each of 6 bowls; sprinkle each with 1 teaspoon sugar, 1 ½ teaspoon nuts, and 1
teaspoon oil.

Farro
 Why eat farro?
o Ancient grain: ancient ancestor of wheat; lower in calories and higher in muscle
building protein and cancer fighting fiber than whole grains
o Rich in vitamin B: includes all 8 B vitamins, helps produce energy within the
body, increases red blood cell formation
o Good source of zinc: promotes cell growth and tissue repair, anti-inflammatory
agent, helps with digestion and hormone production
 Serving Size: ¼ cup
o Calories: 200
o Fat: 1.5g
o Cholesterol: 0mg
o Sodium: 0mg
o Dietary Fiber: 7g
o Sugars: 0g
o Protein: 7g
 Recipe: Farro Salad w/Roasted Beets, Watercress & Poppyseed
o 2 bunches of small beets, trimmed
o 2/3 cup uncooked farro
o 3 cups water
o ¾ tsp. kosher salt
o 3 cups trimmed watercress
o ½ cup thinly sliced red onion
o ½ cup crumbled goat cheese
o 2 tbsp. cider vinegar
o 2 tbsp. toasted walnut oil
o 2 tbsp. reduced fat sour cream
o 1 ½ tsp. poppy seeds
o 2 tsp. honey
o ½ tsp. black pepper
o 2 garlic cloves, crushed
 Preparation:
o Preheat oven 375 degrees. Wrap beets in foil. Bake for 1.5 hours (until tender).
Cool, peel and thinly slice. Place farro and 3 cups water in medium saucepan;
bring to boil. Reduce heat, summer 25 min. Drain and cool, stir in salt. Arrange 1
½ cups watercress on a serving platter; top w/half of farro, onion, and remaining
beets. Combine remaining ingredients, stir well with whisk. Drizzle over salad.

Anchovies
 Why eat anchovies?
o Good source of omega-3 fatty acids: reduce risks for cardiovascular disease and
high blood pressure, reduces inflammation, pain and swelling, supports brain
health and function
 Serving Size: 5 anchovies from a can
o Calories: 42
o Fat: 2g
o Cholesterol: 38mg
o Sodium: 734mg
o Carbohydrates: 0g
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 5.8g
 Recipe: Pasta w/ Anchovy, Garlic & Oil Sauce
o 1 lb. spaghetti
o Kosher salt
o 5 anchovies in can
o 6 garlic cloves, thinly sliced
o ½ tsp. crushed red pepper flakes (spicy)
o 1 cup (or more) 3 tbsp. olive oil, divided
o ½ cup finely chopped fresh, flat-leaf parsley
o 1 cup panko (Japanese breadcrumbs)
o Ground black pepper
o Grated parmesan (if desired)
 Preparation:
o Cook spaghetti in large pot of boiling salt water, reserving 3 tbsp. of pasta
cooking liquid after pasta drain. While pasta boils, cook anchovies, garlic, red
pepper flakes, 1 cup olive oil and pinch of salt in large skillet over medium-low
heat for 6-7 minutes; stir occasionally (until anchovies dissolve and garlic is
tender). Add parsley; remove from heat. In a small skillet w/medium heat, mix
remaining 3 tbsp. olive oil, salt, black pepper and panko; cook 5 minutes. Return
pasta to large pot, add reserved pasta cooking liquid, anchovy sauce, and panko
mixture. Cook over medium heat, 1-2 minutes; stir constantly.

Sardines
 Why eat sardines?
health and function
o Good source of vitamin D: aids in absorption of calcium, promotes bone growth
and strength, supports healthy immune system function, aids in cell growth
 Serving Size: 1 can packed in olive oil
o Calories: 191
o Fat: 10.5g
o Cholesterol: 131mg
o Sodium: 282mg
o Carbohydrates: 0g
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 22.7g
 Recipe: Fennel-SardineSpaghetti
o 8 oz. uncooked spaghetti
o 1 medium fennel bulb
o 2 tbsp. olive oil
o 1 cup pre-chopped onion
o 3 garlic cloves
o 1 cup tomato sauce
o 1 tsp. dried oregano
o 1/8 tsp. crushed red pepper
o 1 (15 oz.) can sardines, drained
 Preparation:
o Cook pasta with package directions; drain. Tri outer leaves of fennel. Chop
fronds to measure ½ cup. Discard stalks. Cut bulb in half lengthwise; discard
core. Thinly slice bulb, Heat oil in large skillet over medium-high heat. Add sliced
fennel and onion; sauté 4 minutes. Add garlic, tomato sauce, oregano, and red
pepper. Reduce heat and cover. Discard backbones of fish, add fish to pan and
break into chunks. Cover and cook 6 minutes. Toss pasta with sauce, sprinkle
with fronds.

Beets
 Why eat beets?
o Rich in dietary nitrate: aids in performance for high intensity exercise, improves
blood flow to muscles
tissue repair
o Good source of potassium: supports smooth muscle contraction and function,
healthy digestive system, prevents muscle cramping due to natural electrolytes,
supports muscle building
 Serving Size: one cup, cooked beets
o Calories: 37
o Fat: 0.2g
o Cholesterol: 0mg
o Sodium: 65mg
o Dietary Fiber: 2g
o Sugars: 7g
o Protein: 1.4g
 Recipe: Roasted Beet Salad with Goat Cheese
o 4 medium beets, scrubbed, trimmed, cut in half
o 1/3 cup chopped walnuts
o 3 tbsp. pure maple syrup
o 3 cups spinach
o 5 cups arugula
o 1/2 cup balsamic vinegar
o 1 cup olive oil
o 2 ounces goat cheese
o ½ tsp. salt
 Preparation:
o Preheat oven 425 degrees. Wrap beets in foil, place on baking sheet coated with
cooking spray. Bake 50 minutes (until beets are tender). Peel beets; cut into ½
inch thick wedges. While beets cook, put walnuts in small skillet over medium
low-heat. Cook and stir in maple syrup; remove from heat. Whisk together olive
oil, balsamic vinegar, and salt in small bowl for dressing. Place greens in large
bowl, add dressing, candied walnuts; mix. Serve each plate with dabs of goat
cheese and roasted beets on top.

Mushrooms
 Why eat mushrooms?
o Rich in folate: aids in performance for high intensity exercise, helps strengthen
red blood cells producing energy and endurance, promotes good blood
circulation and a healthy heart
o High in vitamin D: aids in absorption of calcium, promotes bone growth and
strength, supports healthy immune system function, aids in cell growth
 Serving Size: 1 cup raw shiitake mushrooms
o Calories: 15
o Fat: 0.2g
o Cholesterol: 0mg
o Sodium: 4mg
o Sugars: 1.4g
o Protein: 2g
 Recipe: Sautéed Shiitake Mushrooms
o 1 lb. fresh sliced shiitake mushrooms
o 3 tbsp. low sodium chicken or vegetable broth
o 2 cloves garlic, chopped
o Salt/Pepper to taste
o Optional: 2 tbsp. each
 Fresh rosemary
 Fresh oregano
 Fresh feta cheese
 Preparation:
o Chop garlic. Remove stems from mushrooms and slice. Heat broth in medium
skillet. When broth steams, add mushrooms; cover for 3 minutes. Remove skillet
cover; cook another 4 minutes. Toss with olive oil, season with salt/pepper and
whatever optional ingredients, if desired.

Swiss Chard
 Why eat swiss chard?
o Rich in vitamin K: helps with calcium absorption, strong bone health, injury
repair, prevent muscle cramping
o Rich in vitamin A: aids in eye sight, bone health, immune system health, tissue
repair
 Serving Size: one cup of raw Swiss chard
o Calories: 7
o Fat: 0.07g
o Cholesterol: 0mg
o Sodium: 77mg
o Sugars: 0.4g
o Protein: 0.7g
 Recipe: Swiss chard with Onions
o 1 tsp. extra virgin olive oil
o 2 cups thinly sliced onion
o 8 cups torn Swiss chard
o 1 tsp. Worcestershire sauce
o ¼ tsp. salt
o 1/8 tsp. black pepper
 Preparation:
o Heat oil in a large skillet over medium-high heat. Add onion; sauté 5 minutes or
until lightly browned. Add chard; stir-fry 10 minutes or until wilted. Stir in
Worcestershire, salt and pepper.

Rooibos Teas
 Why drink rooibos teas?
o Rich in calcium: muscle repair and function, bone strength, prevent muscle
cramping
o High in iron: increases oxygen in blood cells, aids in endurance during strenuous
o Good source of flavonoids: prevent stomach cramping and indigestion, reduces
inflammation and allergies
 Serving Size: one tea bag
o Calories: 0
o Fat: 0g
o Cholesterol: 0mg
o Sodium: 0mg
o Carbohydrates: 0g
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 0g
 Recipe: Add to hot water, enjoy.

Cinnamon
 Why eat cinnamon?
o High in vitamin A: aids in eye sight, bone health, immune system health, tissue
repair
o Rich in phosphorus: regulates metabolism and nutrient utilization, maintains
energy levels, promotes healthy bones and teeth, healthy detox by improving
digestion
o Good source of magnesium: synthesizes protein and metabolizes energy,
relieves muscle aches, regulates calcium, sodium and potassium levels, increases
overall energy
 Serving Size: one teaspoon
o Calories: 6
o Fat: 0g
o Cholesterol: 0mg
o Sodium: 0mg
o Carbohydrates: 2g
o Dietary Fiber: 1g
o Sugars: 0g
o Protein: 0.1g
 Recipe: Apple Cinnamon Yogurt
o 12 oz. Greek yogurt (plain)
o 3 ½ tbsp. raw almonds
o 1 ½ tsp. cinnamon
o 1 medium apple
o 1 tbsp. raw, natural honey
 Preparation:
o Wash apple and cut into bite sized pieces. Spoon yogurt into bowl. Add all other
ingredients, enjoy.

Turmeric
 Why eat turmeric?
overall energy
o High in phosphorus: regulates metabolism and nutrient utilization, maintains
digestion
o Good source of folate: aids in performance for high intensity exercise, helps
strengthen red blood cells producing energy and endurance, promotes good
blood circulation and a healthy heart
o Calories: 9
o Fat: 0.1g
o Cholesterol: 0mg
o Sodium: 1mg
o Carbohydrates: 2g
o Sugars: 0.1g
o Protein: 0.3g
 Recipe: Omelet with Turmeric, Tomato & Onions
o 4 large eggs
o Pinch of kosher salt
o ¼ tsp. brown mustard seeds
o 1/8 tsp. turmeric
o 2 green onions, finely chopped
o ¼ cup diced plum tomato
 Preparation:
o Whisk together eggs and salt. Heat oil in large pan over medium-high heat. Add
mustard seeds and turmeric; cook 30 seconds (until seeds pop), stir frequently.
Add onions; cook 30 seconds (until soft), stir frequently. Add tomato, cook 1
minute (until soft), stir frequently. Pour egg mix into pan and cook omelet

Cumin
 Why eat cumin?
overall energy
o High in phosphorus: regulates metabolism and nutrient utilization, maintains
digestion
o Rich in iron: increases oxygen in blood cells, aids in endurance during strenuous
o Calories: 8
o Fat: 0.5g
o Cholesterol: 0mg
o Sodium: 4mg
o Sugars: 0.05g
o Protein: 0.4g
 Recipe: Cumin-Dusted Salmon Fillets
o 1 tsp. ground cumin
o 1 tsp. paprika
o ½ tsp. salt
o ½ tsp. ground black pepper
o 4 salmon fillets
 Preparation:
o Combine first 4 ingredients in a small bowl. Sprinkle both sides of fish with spice
mixture. Heat large skillet with cooking spray over medium heat; add fish. Cook 6
minutes on each side or until flakes easily.

Olive Oil
 Why eat olive oil?
o Extra virgin retains the most antioxidants
o Good source of monounsaturated fat: helps your body to better absorb
vitamins and minerals, promotes heart health, aids in brain functioning
o Rich in vitamin E: reduces inflammation in the body, fights free radical
cell damage, protects against toxins, prevents and treats disease
o Rich in vitamin K: helps with calcium absorption, strong bone health,
injury repair, prevent muscle cramping
 Serving Size: 1 tablespoon
o Calories: 119
o Fat: 13.5g
o Cholesterol: 0mg
o Sodium: 0mg
o Carbohydrates: 0g
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 0g
 Recipe: Seared Scallops with Roasted Tomatoes
o 3 cups grape tomatoes
o ½ tsp. kosher salt
o ½ tsp. ground black pepper
o 1 tbsp. olive oil
o 1 ½ lbs. sea scallops
o 2 tbsp. thinly sliced fresh basil
 Preparation:
o Preheat broiler. Arrange to tomatoes in a single layer in a shallow
roasting pan; lightly coat with cooking spray. Sprinkle tomatoes with ¼
tsp. salt and ¼ tsp. pepper; toss to coat. Broil 10 minutes; stir
occasionally. Heat oil in large skillet over medium-high heat. Pat scallops
dry; sprinkle both sides with remaining salt and pepper. Cook scallops 2
minutes on each side. Sprinkle tomatoes and scallops with basil.

Coconut Oil
 Why eat coconutoil?
o High in natural saturated fats: increases healthy cholesterol (HDL), converts bad
cholesterol (LDL) into good cholesterol, promotes heart health, reduces
inflammation
o Has antimicrobial properties: helps with the absorption of amino acids, vitamins
and minerals, improves healthy digestion, strengthens immune system
 Serving Size: one tablespoon
o Calories: 117
o Fat: 13.6g
o Cholesterol: 0mg
o Sodium: 0mg
o Carbohydrates: 0mg
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 0g
 Recipe: Coconut & SesameCrusted Salmon
o 2 tbsp. panko
o 2 tsp. toasted black & white sesame seeds
o 2 tbsp. unsweetened coconut
o 1 tsp. sesame oil
o 4 salmon fillets
o 2 tsp. Dijon mustard
o 2 tsp. coconut oil
 Preparation:
o In small bowl, combine panko, sesame seeds, coconut oil and sesame oil.
Reserve. Sprinkle salmon with salt/pepper to taste. Spread ½ tsp. mustard on
each side of fillet. Divide coconut mixture between salmon fillets, pressing it
onto the mustard. Heat medium saucepan over medium heat. Add coconut oil,
then salmon; cook about 2 minutes on each side. Turn down heat and cook until
desired doneness.

2% Greek Yogurt
 Why eat Greek yogurt?
o Greek yogurt vs. regular yogurt: Greek has double the protein, half the sodium
and half the carbohydrates of regular yogurt
o 2% Greek yogurt vs. fat free Greek yogurt: 2% helps to make fat-soluble vitamins
(vitamins A, D, E & K) more bioavailable to the body, helps with satiety
tissue repair
o Calories: 140
o Fat: 4g
o Cholesterol: 13mg
o Sodium: 66mg
o Carbohydrates: 8g
o Dietary Fiber: 0g
o Sugars: 8g
o Protein: 20g
 Recipe: Creamy Spinach and Feta Dip
o 6 oz. 2% Greek yogurt
o ¾ cup crumbled low fat feta cheese
o 2 oz. low fat cream cheese, softened
o ¼ cup low fat sour cream
o 1 garlic clove, crushed
o 1 ½ finely chopped fresh spinach
o 1 tbsp. fresh dill
o 1/8 tsp. black pepper
 Preparation:
o Place yogurt, feta cheese, cream cheese, sour cream and crushed garlic in a food
processor; process until smooth. Spoon yogurt mixture into medium bowl; stir in
spinach, fresh dill, and black pepper. Cover and chill.

Kefir
 Why eat kefir?
repair
o Good source of calciumand potassium: muscle repair and function, bone
strength, prevent muscle cramping
o Rich in phosphorus: regulates metabolism and nutrient utilization, maintains
digestion
 Serving Size: one cup
o Calories: 201
o Fat: 14g
o Cholesterol: 55mg
o Sodium: 120mg
o Dietary Fiber: 0g
o Sugars: 12g
o Protein: 8g
 Recipe: Add to smoothies instead of milk or yogurt.

Eggs
 Why eat eggs?
o Good source of choline: in the egg yolk, promotes healthy cell and nerve
function, helps muscle movement, supports healthy metabolism, maintains
energy levels, promotes healthy brain development
repair
o Good source of phosphorus: regulates metabolism and nutrient utilization,
maintains energy levels, promotes healthy bones and teeth, healthy detox by
improving digestion
 Serving Size: one large egg
o Calories: 72
o Fat: 5g
o Cholesterol: 186mg
o Sodium: 71mg
o Dietary Fiber: 0g
o Sugars: 0.2g
o Protein: 6.3g
 Recipe: Marinara Poached Eggs
o 3 cups slow cooker marinara
o ½ tsp. crushed red pepper
o 4 eggs
o Toast
 Preparation:
o Bring marinara and crushed red pepper to a simmer in a skillet. Make 4 wells in
marinara; crack 1 egg into each. Cook, covered, 6 minutes. Serve with toast.

Flaxseeds
 Why eat flaxseeds?
o Good source of calciumand potassium: muscle repair and function, bone
health and function
 Serving Size: 1 tablespoon
o Calories: 55
o Fat: 4g
o Cholesterol: 0mg
o Sodium: 3mg
o Carbohydrates: 3g
o Dietary Fiber: 3g
o Sugars: 0.2g
o Protein: 2g
 Recipe: Confetti Rice Pilaf with Toasted Flaxseeds
o ¼ cup flaxseed
o 2 tsp. olive oil
o 1 cup onion, chopped
o 1 cup uncooked basmati or long-grain rice
o 1 (16 oz.) can fat-free chicken broth
o ¼ cup fresh parsley, chopped
o 2 tsp. grated lemon rind
o ½ tsp. salt
 Preparation:
o Place flaxseed in small skillet; cook over low heat 5 minutes (until toasted), stir
constantly. Place flaxseed in blender; process just until chopped. Heat oil in
saucepan over medium heat until hot. Add onion; cook 3 minutes. Add rice; cook
1 minute, stir constantly. Stir in broth; bring to boil. Reduce heat; simmer 20
minutes. Remove from heat, stir in flaxseed and remaining ingredients.

Chia Seeds
 Why eat chia seeds?
o Rich in omega-3 fatty acids: reduce risks for cardiovascular disease and high
and function
o Good source of protein: rebuilds and repairs torn down muscle tissues/fibers,
o Calories: 138
o Fat: 8.7g
o Cholesterol: 0mg
o Sodium: 5mg
o Dietary Fiber: 10g
o Sugars: 0g
o Protein 4.7g
 Recipe: Vanilla-Almond Chia BreakfastPudding
o 2 cups unsweetened almond milk
o ½ cup chia seeds
o ½ tsp. vanilla extract
o 1-2 tbsp. pure maple syrup or raw honey
o Seasonal fruit for topping (blueberries, peaches, figs, etc)
o Almonds or other nuts for topping
 Preparation:
o Combine almond milk, chia seeds, vanilla and sweetener in bowl; mix well until it
thickens. Store covered in fridge at least 1 hour. Stir well before serving; add
pudding if too thick. Top with fresh fruits and nuts of your choice. Recipe enough
for 2 large servings. Keep in fridge up to 5 days.

Almonds
 Why eat almonds?
o Great source of calcium and potassium: muscle repair and function, bone
o Rich in magnesium: synthesizes protein and metabolizes energy, relieves muscle
aches, regulates calcium, sodium and potassium levels, increases overall energy
o Good source of choline: promotes healthy cell and nerve function, helps muscle
movement, supports healthy metabolism, maintains energy levels, promotes
healthy brain development
o Rich in vitamin E: reduces inflammation in the body, fights free radical cell
damage, protects against toxins, prevents and treats disease
 Serving Size: 5 almonds
o Calories: 35
o Fat: 3g
o Cholesterol: 0mg
o Sodium: 0mg
o Sugars: 0.3g
o Protein: 1.3g
 Recipe: Almond Green Beans
o 1 tbsp. unsalted butter
o ¼ cup raw almonds, slivered
o 2 tsp. fresh garlic, minced
o 12 oz. green beans, trimmed
o 3 tbsp. water
o ¼ tsp. salt
 Preparation:
o Melt butter in large skillet over medium heat. Add almonds; cook 2 minutes, stir
constantly. Remove from pan with slotted spoon. Add garlic to pan; cook 30
seconds, stirring. Add green beans, water, salt and pepper. Cover and cook 4
minutes (until liquid evaporates). Sprinkle with almonds.

Kamut
 Why eat kamut?
o Good source of lutein and zeaxanthin: essential for eye health and protection
(from sun/disease)
o Rich in selenium: prevents inflammation, protects against cell damage from free
radicals, promotes a healthy heart
o Rich in manganese: promotes strong bones, creates essential enzymes for bone
health, aids in skin health
 Serving Size: one cup, cooked.
o Calories: 227
o Fat: 1.4g
o Cholesterol: 0mg
o Sodium: 14mg
o Dietary Fiber: 7g
o Sugars: 5.3g
o Protein: 10g
 Recipe: Kamut, Lentil & Chickpea Soup
o ¾ cup kamut berries
o 2 tbsp. olive oil
o 2 cups finely chopped onion
o 1 cup finely chopped carrot
o ¾ cup chopped fresh parsley
o ½ cup thinly sliced celery
o 1 tbsp. chopped fresh tarragon
o 2 tsp. chopped fresh thyme
o 2 garlic cloves, minced
o 4 4 ½ oz. cans fat-free, less sodiumchicken broth
o 2 bay leaves
o 1/3 cup dried lentils
o 1 15 oz. can chickpeas, rinsed & drained
 Preparation:
o Place kamut in a small bowl. Pour 2 cups boiling water over kamut. Let stand 30
min; drain. Heat oil in stockpot over medium heat. Add onion, parsley, celery,
tarragon, thyme, cook 10 min, stir. Add garlic; cook 2 min. Add kamut, broth, and
bay leaves to onion mixture; bring to a boil. Cover, reduce heat, simmer 30 min.
Add lentils and pepper to taste; cook 20 min. Discard bay leaves. Add chickpeas;
simmer 2 min.

Lentils
 Why eat lentils?
o Rich in folate: aids in performance for high intensity exercise, helps strengthen
red blood cells producing energy and endurance, promotes good blood
circulation and a healthy heart
 Serving Size: one cup, cooked
o Calories: 230
o Fat: 0.75g
o Cholesterol: 0mg
o Sodium: 4mg
o Dietary Fiber: 1g
o Sugars: 0g
o Protein: 1g
 Recipe: Cold Lentil Salad with Cucumbers & Olives
o 2 cups French lentils
o 2 garlic cloves, smashed
o 2 bay leaves
o ½ tbsp. whole-grain mustard
o ½ tsp. salt
o 2 tbsp. sherry vinegar
o 2 medium cucumbers, chopped into ½ inch pieces
o 1 cup pitted kalamata olives, roughly chopped
o ¾ cup loosely packed fresh mint, roughly chopped
 Preparation:
o Combine lentils, garlic and bay leaves in large pot and cover with water by 2
inches. Bring to boil then reduce to simmer; cook 15 min. Drain water and
remove garlic/bay leaves. Refrigerate lentils. In small bowl, whisk mustard, salt,
olive oil and vinegar. Combine lentils, cucumbers, olives and mint in large bowl.
Add dressing and toss to coat. Add ricotta or feta cheese, if desired.

Chicken
 Why eat chicken?
o Good source of protein: rebuilds and repairs torn down muscle tissues/fibers,
o Rich in selenium: prevents inflammation, protects against cell damage from free
radicals, promotes a healthy heart
 Serving Size: one chicken breast, 3 oz.
o Calories: 204
o Fat: 2.7g
o Cholesterol: 88mg
o Sodium: 44mg
o Carbohydrates: 0g
o Dietary Fiber: 0g
o Sugars: 0g
o Protein: 26g
 Recipe: Chicken Milanese with Arugula Salad
o 6 oz. boneless, skinless chicken breasts
o ½ tsp. ground coriander
o ½ tsp. kosher salt, ½ tsp. black pepper
o 6 cups baby arugula
o 4 radishes, sliced
o ½ small red onion, diced
 Preparation:
o Heat grill or pan on stove top at medium-high heat. (Clean grill) add olive oil.
Split each chicken breast horizontally (do not cut all the way through); open and
pounds to a ½ inch thickness. Season with coriander, salt and pepper. Cook 2-3
minutes per side (until cooked through). Combine oil, lemon juice, salt and
pepper in a large bowl. Toss in arugula, radishes and onion. Serve over the
chicken.

Whole Wheat Bread
 Why eat whole wheat bread?
o Whole wheat vs. white: Protein, fiber, trace minerals, and B vitamins are
stripped in the production process of white bread. Whole wheat bread is
produced in a way that maintains all of these nutrients.
o Great source of protein: rebuilds and repairs torn down muscle tissues/fibers,
o Rich in dietary fiber: supports healthy digestion and regularity, helps maintain
stable blood-sugar/energy levels
 Serving Size: one slice
o Calories: 81
o Fat: 1g
o Cholesterol: 0mg
o Sodium: 146mg
o Dietary Fiber: 2g
o Sugars: 1g
o Protein: 4g
 Recipe: 7 Ways to Spice Up Avocado Toast
o Whole Wheat Bread (1-2 slices)
o 1 avocado
o Kosher salt
o Ground black pepper
 Preparation:
o Toast bread. Slice avocado open, remove seed, and spread on toasted bread
(fork is easiest). Add salt, pepper or any additional toppings.
 7 Additional Toppings:
o Feta Cheese and Balsamic Vinaigrette (Fresh Basil and Tomatoes, too)
o Eggs (scrambled, poached, over-easy, hard boiled) and Bacon Crumbles
o Smoked Salmon and Onions
o Crushed Pistachios and Chile Flakes
o Arugula, Parmesan and Lemon Juice
o Grilled Corn, Queso Fresco and Fresh Cilantro
o Goat Cheese and Sundried Tomatoes

Onions
 Why eat onions?
o Good source of quercetin: lowers inflammation, supports a healthy heart,
reduces allergy symptoms
muscle building
o Good source of folate: aids in performance for high intensity exercise, helps
strengthen red blood cells producing energy and endurance, promotes good
blood circulation and a healthy heart
 Serving Size: one cup of cooked onion
o Calories: 92
o Fat: 0.4g
o Cholesterol: 0mg
o Sodium: 3mg
o Dietary Fiber: 3g
o Sugars: 10g
o Protein: 3g
 Recipe: Caramelized Onions
o 2-3 large onions (equals about 1-2 cups caramelized)
o Extra virgin olive oil
o Unsalted butter (optional)
o Kosher Salt
o Balsamic vinegar (optional)
o Sugar (optional)
 Preparation:
o Cut the onions root to tip (long) and peel. Melt butter and add olive oil (about 1
tsp. per onion used) to wide saucepan on medium-high heat. When oil
shimmers, add onions and stir to coat. Reduce heat if necessary to keep onions
from burning or drying. Stirring frequently, cook about 30 min. After 10 minutes
of cooking, add salt and sugar if desired.

Winter Squash
 Why eat winter squash?
o Great source of vitamin A: aids in eye sight, bone health, immune system health,
tissue repair
overall energy
 Serving Size: one cup cooked winter squash
o Calories: 180
o Fat: 0.2g
o Cholesterol: 0mg
o Sodium: 8mg
o Sugars: 4g
o Protein: 1.8g
 Recipe: Parmesan Roasted Winter Squash
o 1-2 lbs. squash, halved lengthwise, seeded & cut ¾ inch slices
o ¼ cup grated parmesan cheese
o 8 sprigs of fresh thyme
o ½ tsp. kosher salt
 Preparation:
o Preheat oven 400 degrees. Toss squash, cheese, thyme, oil, salt and pepper
together in a bowl until squash is evenly coated; spread into a jelly roll pan.
Roast in preheated oven until golden brown and tender, 25-30 minutes.

Collard Greens
 Why eat collard greens?
o Great source of calcium and potassium: muscle repair and function, bone
repair
 Serving Size: one cup cooked collard greens
o Calories: 63
o Fat: 1.4g
o Cholesterol: 0mg
o Sodium: 28mg
o Sugars: 0.8g
o Protein: 5.2g
 Recipe: Stewed Collards
o 1 cup vertically sliced onion
o 8 cups chopped collard greens
o 2 cups unsalted chicken stock
o 1 tsp. sugar
o ¼ tsp. salt
o 2 tsp. cider vinegar
 Preparation:
o Heat a Dutch oven over medium-high heat. Coast pan with cooking spray. Add
onions; sauté 3 minutes. Add collard greens, chicken stock, sugar and salt. Cover;
bring to boil. Reduce heat to low; simmer 2 minutes or until very tender. Stir in
vinegar.

Cauliflower
 Why eat cauliflower?
muscle building
o Good source of vitamin C: boosts immune system, cardiovascular health, skin
health
o Rich in vitamin K: helps with calcium absorption, strong bone health, injury
repair, prevent muscle cramping
 Serving Size: one cup of chopped raw cauliflower
o Calories: 27
o Fat: 0.3g
o Cholesterol: 0mg
o Sodium: 32mg
o Carbohydrates: 0g
o Dietary Fiber: 2g
o Sugars: 2g
o Protein: 2g
 Recipe: Roasted Cauliflower
o 2 tsp. extra virgin olive oil
o 2 medium onions
o 5 garlic cloves
o 4 cups cauliflower florets
o 1 tbsp. water
o 1 tbsp. Dijon mustard
o ½ tsp. salt
o ¼ tsp. freshly ground black pepper
o 1 tbsp. chopped fresh flat-leaf parsley
 Preparation:
o Preheat oven 500 degrees. Heat oil in large skillet over medium heat. Add onions
and garlic; cook 5 minutes (until browned), stir frequently. Remove from heat.
Place onion mixture and cauliflower in a roasting pan coated with cooking spray.
Combine water and mustard; pour over veggie mix. Toss to coat; sprinkle with
salt and pepper. Bake for 20 minutes (until golden brown).

Fennel
 Why eat fennel?
o Rich in lutein & zeaxanthin: essential for eye health and protection (from
sun/disease)
tissue repair
 Serving Size: one bulb of fennel
o Calories: 73
o Fat: 0.5g
o Cholesterol: 0mg
o Sodium: 122mg
o Dietary Fiber: 0g
o Sugars: 9g
o Protein: 3g
 Recipe: Fennel Slaw with OrangeVinaigrette
o ¼ cup extra virgin olive oil
o 1 tbsp. sherry vinegar
o 1 tsp. grated orange rind
o 1 ½ tbsp. fresh orange juice
o 1 tsp. kosher salt
o ¼ tsp. crushed red pepper
o 3 medium fennel bulbs with stalks
o 2 cups orange sections
 Preparation:
o Combine first 7 ingredients in a large bowl. Trim tough outer leaves from fennel;
mince feathery fronds to measure 1 cup. Remove and discard stalks. Cut fennel
bulb in half lengthwise; discard core. Thinly slice bulbs. Add fronds, fennel slices
and orange sections to bowl; toss gently to combine.

Broccoli Sprouts
 Why eat broccolisprouts?
o Good source of calcium: muscle repair and function, bone strength, prevent
muscle cramping
o Rich in vitamin C: boosts immune system, cardiovascular health, skin health
 Serving Size: ½ cup
o Calories: 10
o Fat: 0g
o Cholesterol: 0mg
o Sodium: 0mg
o Carbohydrates: 1g
o Dietary Fiber: 1g
o Sugars: 0g
o Protein: 1g
 Recipe: Quinoa Salad with Edamame, Broccoli Sprouts & Smoked Almonds
o 1 ½ cups quinoa
o 3 cups water
o ½ cup edamame, defrosted
o ½ cup broccoli sprouts
o ½ cup finely chopped red onion
o ½ cup finely chopped cucumber
o ¼ cup chopped dried cranberries
o 1 oz. smoked almonds, chopped
o 2 tbsp. lemon juice
o 2 tbsp. olive oil
o ¾ tsp. kosher salt
o 1/8 tsp. fresh ground black pepper
 Preparation:
o In medium saucepan, bring water and quinoa to a boil. Cover and reduce to a
simmer 10-15 minutes. Pour quinoa into large bowl and let cool before adding
the rest of the ingredients. Stir well. Refrigerate a couple of hours before serving.
Source:usda.govfooddatabase

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