Quick Recipes: Easy Cooking for Breakfast, Lunch, and Dinner

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QUICK RECIPES EASY COOKING FOR BREAKFAST, LUNCH, DINNER

By BookSumo Press All rights reserved

AND

ABOUT THE AUTHOR. BookSumo Press is a publisher of unique, easy, and healthy cookbooks. Our cookbooks span all topics and all subjects. If you want a deep dive into the possibilities of cooking with any type of ingredient. Then BookSumo Press is your go to place for robust yet simple and delicious cookbooks and recipes. Whether you are looking for great tasting pressure cooker recipes or authentic ethic and cultural food. BookSumo Press has a delicious and easy cookbook for you. With simple ingredients, and even simpler step-by-step instructions BookSumo cookbooks get everyone in the kitchen chefing delicious meals. BookSumo is an independent publisher of books operating in the beautiful Garden State (NJ) and our team of chefs and kitchen experts are here to teach, eat, and be merry!

INTRODUCTION Welcome to The Effortless Chef Series! Thank you for taking the time to purchase this cookbook. Come take a journey into the delights of easy cooking. The point of this cookbook and all BookSumo Press cookbooks is to exemplify the effortless nature of cooking simply. In this book we focus on Quick Recipes. You will find that even though the recipes are simple, the taste of the dishes are quite amazing. So, will you take an adventure in simple cooking? If the answer is yes, please consult the table of contents to find the dishes you are most interested in. Once you are ready, jump right in and start cooking. — BookSumo Press

TABLE OF CONTENTS About the Author. Introduction Table of Contents Legal Notes Common Abbreviations Chapter 1: Easy Quick Recipes Rolled Oats and Wheat Germ Honey Walnut Oats Almond and Oats Oats and Peach Rolled Oats and Almond Milk Easy-to-Prepare Popcorn Surprise Popcorn Seasoning Flavored Popcorn Middle Eastern Popcorn Cheesy Artichoke Pesto Pasta Pesto Asian Peanut Pesto Spicy Pesto Creamy Lettuce Pesto Easy Egg and American Sandwich The Moscow Sandwich The Little Tike Sandwich

The Americana Sandwich Salad for Lunch Sweet Corn 3-Ingredient Fruit Banana Pancakes Scrambled Eggs Done Right Easy Spicy Eggs Egg Salad Waffle Sandwich (Apples & Sausage) Spicy Mayo Salad Creole Corn Louisiana Lunch Wraps Hermosa Hummus Sandwiches Pacific Orange Salad Glendale Grocery Rotisserie Dip Barley Bean Sprout Boxes Medjool Milk Shake Figs with Mascarpone Couscous with Grapes Silicone Shrimp Appetizer Maria’s Pico De Gallo Banana & Blueberry Split Ventura Vegetarian Pate Pasta Salad California Cambodian Spicy Fruit Salsa 7-Ingredient Caprese Salad Caprese Quesadillas

Caprese Salad with Red and Yellow Tomatoes 3-Ingredient Salad Fruit Salad Caprese Tuna Melt Giovanna Easy Caprese Baguettes Heirloom Caprese Salad Island Juice Lover’s Smoothie Papaya Strawberry Smoothie Almond Papaya Smoothie Tropical Recharge Smoothie Little Cayman Lemonade Mixed Fruit Wontons Simple Wontons Mediterranean Citrus and Capers Catfish Roasted Nutty Dijon Catfish Ceviche Cups Kissimmee Key Lime Ceviche Easy Egg and Pea Soup German Greens Salad Seattle Salad Green Almond Apple Salad October Avocado Salad Bay Area Mixed Greens 5-Ingredient Italian Blend with Pears Milanese Greek Style Salad

Fresh Dijon Garden Salad Mandarin Red Salad November's Kale and Spinach Salad Citrus and Brie Salad Escarole Lunch Box Salad Tuna Salad Pineapple Salad Persian Fruit Salad Buffalo Chicken Salad Sunny Hot Spaghetti Corn and Cashew Hummus 5-Ingredient Quesadillas

Any Issues? Contact Us If you find that something important to you is missing from this book please contact us at [email protected]. We will take your concerns into consideration when the 2nd edition of this book is published. And we will keep you updated!

— BookSumo Press

LEGAL NOTES ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.

COMMON ABBREVIATIONS cup(s) C. tablespoon tbsp teaspoon tsp ounce oz. pound lb *All units used are standard American measurements

CHAPTER 1: EASY QUICK RECIPES ROLLED OATS AND WHEAT GERM Ingredients 1/2 C. rolled oats 1 C. water 1 tbsp honey 1 tbsp wheat germ 1 tsp flaxseed oil 1/4 C. soy milk Directions For 6 mins microwave your oats and water. Then add in your flax oil, wheat germ, and honey. Finally add your milk and enjoy warm.

Amount per serving (1 total) Timing Information: Preparation 2m

Cooking 5m

Total Time 7m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

318 kcal 9.2 g 52.2g 9g 0 mg 35 mg

* Percent Daily Values are based on a 2,000 calorie diet.

HONEY WALNUT OATS Ingredients 1/4 C. quick cooking oats 1/2 C. skim milk 1 tsp flax seeds 2 tbsps chopped walnuts 3 tbsps honey 1 banana, peeled Directions For 3 mins microwave: banana, oats, honey, milk, walnuts, and flax. Stir the contents before serving in bowls. Enjoy.

Amount per serving (1 total) Timing Information: Preparation 5m

Cooking 2m

Total Time 7m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

532 kcal 13.1 g 101.7g 11.2 g 2 mg 58 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ALMOND AND OATS Ingredients 1 (1 oz.) packet instant oatmeal, unsweetened 1/2 C. hot milk or water 1 tbsp almond butter 1 red apple, cored and roughly chopped 1/4 C. whole natural almonds 1/2 tsp cinnamon 2 tsps honey Directions Heat your milk in the microwave or a small saucepan. Put your oatmeal in the same bowl that you will eat out of. Then cover it with the milk and almond butter. Add in your almonds, honey, apples, and cinnamon. Enjoy.

Amount per serving (1 total) Timing Information: Preparation 5m

Cooking

Total Time 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

594 kcal 31.9 g 67.6g 18 g 10 mg 198 mg

* Percent Daily Values are based on a 2,000 calorie diet.

OATS AND PEACH Ingredients 1/2 (15 oz.) can sliced peaches, drained 1/2 C. water 1/2 C. milk 1/2 C. quick-cooking oats 2 tbsps packed brown sugar 1/4 tsp ground cinnamon, or more to taste 1 pinch salt Directions Get a bowl and mix: peaches, cinnamon, water, salt, brown sugar, oats, and milk. Cook contents in the microwave for 4 mins. Halfway through the cooking time stop the microwave and stir the contents. If oats get too thick add a tbsp of water and continue microwaving. Enjoy.

Amount per serving (1 total) Timing Information: Preparation 5m

Cooking 3m

Total Time 8m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

411 kcal 5.1 g 84.5g 10.7 g 10 mg 460 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ROLLED OATS AND ALMOND MILK Ingredients 2 C. rolled oats 3 1/2 C. sweetened vanilla almond milk 1/8 tsp salt 1/2 C. dried tart cherries Directions Microwave all the ingredients except the cherries for 4 mins. Stir the contents at 2 mins. Before serving the oatmeal add in your cherries. Enjoy.

Amount per serving (4 total) Timing Information: Preparation 5m

Cooking 5m

Total Time 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

266 kcal 4.9 g 53.1g 6.5 g < 1 mg 206 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EASY-TO-PREPARE POPCORN Ingredients 1/2 C. unpopped popcorn 1 tsp vegetable oil 1/2 tsp salt, or to taste Directions In a small bowl, add the popcorn, oil and salt and toss to coat. In a brown paper lunch sack, place the popcorn and fold the top twice to seal the popcorn mixture. Microwave on very high for about 2 1/2-3 minutes.

Amount per serving (3 total) Timing Information: Preparation Cooking Total Time

2m 3m 5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

137 kcal 3.1 g 24.6g 4.1 g 0 mg 389 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SURPRISE POPCORN SEASONING Ingredients 3 tbsp brewers' yeast 2 tbsp garlic salt 2 tbsp celery salt 1 tsp paprika 1 tsp ground cumin 1 tsp curry powder 1/2 tsp cayenne pepper Directions In a bowl, add all the ingredients and toss to coat well. Preserve this seasoning in an airtight container.

Amount per serving (20 total) Timing Information: Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

6 kcal 0.1 g 0.9g 0.6 g 0 mg 990 mg

* Percent Daily Values are based on a 2,000 calorie diet.

FLAVORED POPCORN Ingredients 3 tbsp coconut oil 2 cloves garlic, chopped 1/4 tsp ground turmeric 1/4 tsp curry powder 1/4 tsp cumin 2 dashes hot sauce 1 gallon popped popcorn Directions In a heatproof bowl, add the popcorn. In a small pan, melt the coconut oil on medium heat. Stir in the spices and cook, covered for about 1 minute. Reduce the heat to low and simmer for about 1 minute. Stir in the hot sauce and immediately place everything over the popcorn and stir to combine.

Amount per serving (2 total) Timing Information: Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

627 kcal 45.9 g 51.8g 8.2 g 0 mg 806 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MIDDLE EASTERN POPCORN Ingredients 1/2 C. popcorn kernels, popped in an air popper 2 tbsp salted butter, melted 3 tbsp nutritional yeast 1 1/2 tsp za'atar Directions In a bowl, add all the ingredients and toss to coat well. Serve immediately.

Amount per serving (3 total) Timing Information: Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

205 kcal 11.9 g 24.9g 7.4 g 20 mg 365 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHEESY ARTICHOKE PESTO Ingredients 2 C. fresh basil leaves 2 tbsps crumbled feta cheese 1/4 C. freshly grated Parmesan cheese 1/4 C. pine nuts, toasted 1 artichoke heart, roughly chopped 2 tbsps chopped oil-packed sun-dried tomatoes 1/2 C. extra-virgin olive oil 1 pinch salt and black pepper to taste Directions In a large food processor, add all the ingredients except the oil and seasoning and pulse till combined. While the motor is running slowly, add the oil and pulse till smooth. Season with salt and black pepper and serve.

Amount per serving (12 total) Timing Information: Preparation Cooking Total Time

5m 5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

118 kcal 11.9 g 1.1g 2g 3 mg 92 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PASTA PESTO Ingredients 4 C. fresh baby spinach 1/2 C. pecans 2 cloves garlic 1 C. Parmesan cheese 1 tbsp lemon juice 1/2 C. extra virgin olive oil 1 pinch salt and freshly ground black pepper to taste Directions In a large food processor, add all the ingredients except the oil and pulse till combined. While the motor is running slowly, add the oil and pulse till well combined and smooth.

Amount per serving (16 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

113 kcal 11.1 g 1.2g 2.5 g 4 mg 82 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ASIAN PEANUT PESTO Ingredients 1 bunch cilantro 1/4 C. peanut butter 3 cloves garlic, diced 3 tbsps extra-virgin olive oil 2 tbsps diced fresh ginger 1 1/2 tbsps fish sauce 1 tbsp brown sugar 1/2 tsp cayenne pepper Directions In a blender or food processor, add all the ingredients and pulse till smooth.

Amount per serving (10 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

84 kcal 7.4 g 3.4g 1.9 g 0 mg 197 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SPICY PESTO Ingredients 1/4 C. walnuts 2 cloves garlic 2 C. packed fresh basil leaves 3/4 C. shredded Parmagiano-Reggiano cheese 1 jalapeno pepper, stem removed 2/3 C. olive oil salt and ground black pepper to taste Directions In a food processor, add the garlic and walnuts and pulse till chopped finely. Add the jalapeno, basil and cheese and pulse till well combined. While the motor is running slowly, add the oil and pulse till well combined and smooth. Season with salt and black pepper and serve.

Amount per serving (14 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

126 kcal 13 g 0.8g 2.2 g 4 mg 66 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CREAMY LETTUCE PESTO Ingredients 1/2 clove garlic 1/3 C. walnuts 3 oz. watercress, rinsed and dried 1 C. freshly grated Parmesan cheese 2 tbsps mayonnaise Directions In a food processor, add all the ingredients and pulse till a smooth paste form.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

113 kcal 9.6 g 1.5g 5.9 g 12 mg 215 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EASY EGG AND AMERICAN SANDWICH Ingredients 1 egg 1 tbsp milk 2 slices white bread salt and pepper to taste (optional) 1 slice American cheese Directions Get a bowl, and mix: whisked eggs, salt, pepper, and milk. Microwave the mix for 90 secs in the microwave with the highest power setting. Simultaneously toast your bread slices then add your egg to the toasted bread. Before forming a sandwich top the egg with a piece of cheese. Now heat everything in the microwave for 30 more secs. Enjoy.

Amount per serving (1 total) Timing Information: Preparation 1m

Cooking 4m

Total Time 5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

318 kcal 15.8 g 26.9g 16.9 g 214 mg 839 mg

* Percent Daily Values are based on a 2,000 calorie diet.

THE MOSCOW SANDWICH Ingredients 2 slices American cheese 2 slices white bread, toasted 3 slices deli-style sliced turkey breast 2 tbsps Russian salad dressing Directions On one piece of toasted bread put 1 piece of cheese. Now heat it in the microwave for 30 secs. Layer some turkey on the cheese and on the remaining piece of bread coat it with some Russian dressing. Form a sandwich and enjoy.

Amount per serving (1 total) Timing Information: Preparation 4m

Cooking 1m

Total Time 5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

535 kcal 28.8 g 38.7g 30.8 g 88 mg 2472 mg

* Percent Daily Values are based on a 2,000 calorie diet.

THE LITTLE TIKE SANDWICH Ingredients 1/4 C. peanut butter, or to taste 1 Gala apple, cored and sliced horizontally into discs 1/2 C. granola Directions Apply a coating of peanut butter to each piece of apple. Then top everything with some granola. Lay two pieces of apples together, joining them at the granola and peanut butter. Repeat with the remaining apple pieces to form apple sandwiches. Enjoy.

Amount per serving (3 total) Timing Information: Preparation 10 m

Cooking

Total Time 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

250 kcal 15.8 g 21.4g 8.5 g 0 mg 104 mg

* Percent Daily Values are based on a 2,000 calorie diet.

THE AMERICANA SANDWICH Ingredients 2 slices sourdough bread 1 tbsp butter 1 tbsp grated Parmesan cheese 1 slice American cheese 1 slice Cheddar cheese Directions Coat a single side of each piece of bread with some butter. Then add some parmesan to this side and place it downwards in a frying pan. Now place a piece of American and cheddar cheese on top of the bread. Add another piece of bread on top of the cheese with its buttered side facing upwards to form a sandwich. Fry the sandwich for a few mins until it is golden on both sides. Enjoy.

Amount per serving (1 total) Timing Information: Preparation 5m

Cooking 5m

Total Time 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

488 kcal 32.1 g 29.2g 21.3 g 91 mg 1081 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SALAD FOR LUNCH Ingredients lettuce leaf, washed and well dried 1 scoop low fat cottage cheese 4 rye crisps 1 hard-boiled egg, cut into wedges 1/4 fresh pineapple, diced 1/2 fresh peach, peeled and sliced 1/4 fresh papaya, peeled and sliced Directions Arrange the lettuce leaf onto a plate. Place the cottage cheese in center and arrange the crackers around the edges. Place the egg and fruits around the outside of the cottage cheese in a circle. Serve immediately.

Servings per Recipe: 1 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

211.2 5.9g 212.0mg 70.9mg2 34.1g 9.1g

* Percent Daily Values are based on a 2,000 calorie diet.

SWEET CORN Ingredients: 2 (10 oz.) packages frozen corn kernels, thawed 2 tbsp butter, softened 1 C. heavy cream 2 tbsp granulated sugar 1 tsp salt ¼ tsp freshly ground black pepper 2 tbsp all-purpose flour ¼ C. whole milk ¼ C. Parmesan cheese, grated freshly Directions: In a large skillet, mix corn, butter, cream, sugar, salt and black pepper on medium heat. In a bowl, add flour and milk and beat till well combined. Gradually, add flour mixture in skillet, beating continuously. Cook, stirring continuously for about 3-5 minutes or till corns are cooked and sauce become thick. Remove from heat and immediately add cheese and stir till melted completely. Serve hot.

Servings per Recipe: 8 Timing Information: Preparation 10 minutes

Cooking 10 minutes

Total Time 10 minutes

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Fiber Protein

253 16.5g 54mg 373mg 24.8g 2.1g 5.1g

* Percent Daily Values are based on a 2,000 calorie diet.

3-INGREDIENT FRUIT BANANA PANCAKES Ingredients 1 banana, mashed 1 egg 1 tsp arrowroot powder Directions In a blender, add the banana, egg and arrowroot powder and pulse till well combined. Heat a griddle on medium heat. Place half of the mixture into the griddle and cook for about 2-3 minutes per side. Repeat with the remaining mixture.

Amount per serving 2 Timing Information: Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

93 kcal 2.7 g 14.9g 3.8 g 93 mg 36 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SCRAMBLED EGGS DONE RIGHT Ingredients 3 large eggs 1 pinch red pepper flakes 9 cherry tomatoes, halved 2 tbsps crumbled feta cheese 1 tbsp very thinly sliced fresh basil leaves olive oil 1 pinch sea salt Directions Get a bowl and evenly mix the following: basil, eggs, feta, red pepper flakes, and tomatoes. Fry in hot olive oil for a few secs without any stirring so the eggs set. Then begin to scramble them for 1 min. Ideally you want your eggs to be only lightly set. Remove them from the heat. Season with salt. Enjoy.

Amount per serving (1 total) Timing Information: Preparation 5m

Cooking 5m

Total Time 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

420 kcal 33.1 g 9.7g 23.1 g 575 mg 755 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EASY SPICY EGGS Ingredients 2 hard-cooked eggs, cut in half lengthwise 1 tbsp cream-style horseradish sauce Directions Take your eggs and take out the yolks. Put the yolks aside in a bowl. Add horseradish to the yolks and mix everything evenly. Simply fill each egg white with the yolk mix and chill before serving them.

Amount per serving (4 total) Timing Information: Preparation 10 m

Cooking

Total Time 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

46 kcal 3.4 g 0.4g 3.3 g 108 mg 33 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EGG SALAD Ingredients 8 hard-cooked eggs, chopped 1/4 cup plain fat-free yogurt 1 tbsp parsley flakes 1/4 tsp onion powder 1/4 tsp paprika 1/4 tsp salt Directions To make this salad get a bowl: and combine all the ingredients until completely smooth and even. Enjoy with toasted bread.

Amount per serving (8 total) Timing Information: Preparation 10 m

Cooking

Total Time 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

83 kcal 5.3 g 1.3g 6.8 g 212 mg 141 mg

* Percent Daily Values are based on a 2,000 calorie diet.

WAFFLE SANDWICH (APPLES & SAUSAGE) Ingredients 2 links beef sausage links 1 slice Cheddar cheese 2 frozen waffles, toasted 1/4 apple, sliced 1/2 tsp cinnamon-sugar Directions Get a frying pan hot. Stir fry your sausages until fully cooked for 7 mins usually. Toast 1 waffle. Layer some cheddar cheese on it, and then apple slices. Garnish with sugar and cinnamon. Add a final layer of sausage and add another waffle to form a sandwich. Cut into two pieces. Enjoy

Servings: 1 waffle sandwich Timing Information: Preparation 5 mins

Cooking 5 mins

Total Time 10 mins

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

469 kcal 37.3 g 80 mg 26.6 g 2.4 g 20 g 907 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SPICY MAYO SALAD Ingredients 3 cans corn, drained 2 C. shredded cheddar cheese 1 small purple onion, diced 1 medium bell pepper, sliced 1 C. Hellmann's mayonnaise 1 (11 1/2 oz.) bag Fritos corn chips lots cracked black pepper Directions Get a large mixing bowl: Stir in it the corn with cheese, onion, pepper, and mayonnaise. Place the salad in the fridge for few hours. Top the salad with the Fritos chips. Enjoy.

Servings per Recipe: 8 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

404.0 22.3g 7.6mg 746.6mg 50.7g 5.2g

* Percent Daily Values are based on a 2,000 calorie diet.

CREOLE CORN Ingredients 4 tbsp butter, cut into pieces 1 small garlic clove 1/8 tsp cayenne pepper 1/2 tsp paprika 1/8 tsp salt 1/2 tsp dried thyme 6 ears corn, freshly cooked Directions Get a blender: Place in it the butter with garlic, paprika, cayenne pepper, salt, and thyme. Blend them smooth. Serve your sauce with cooked ears of corn. Enjoy.

Servings per Recipe: 6 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

182.8 9.4g 20.3mg 117.5mg 25.1g 4.1g

* Percent Daily Values are based on a 2,000 calorie diet.

LOUISIANA LUNCH WRAPS Ingredients 1/2 tbsp olive oil 1 tbsp Cajun seasoning 1 tbsp flour 2 tsp paprika 1/8 tsp cayenne pepper 1 chicken breast, diced salt & black pepper 1 tbsp mayonnaise 16 inches whole wheat tortillas 2 C. spinach 1-2 tbsp cilantro 2 tbsp red onions, minced 1/4 tsp Cajun spice 1 dash cayenne pepper 1 dash paprika Directions Get a large mixing bowl: Toss in it the chicken with 1 tsp of Cajun seasoning, 1 tbsp of flour, paprika, cayenne, salt & pepper. Place a large pan over medium heat. Heat the oil in it. Cook in it the chicken pieces for 5 min. Get a small mixing bowl: Whisk in it the mayonnaise, 1/4 tsp Cajun spice, a dash or cayenne and paprika. Lay the mix over the tortillas then top them with the spinach, cooked chicken, red onion and cilantro. Fold your tortillas then serve them. Enjoy.

Servings per Recipe: 2 Timing Information: Preparation Total Time

5 mins 9 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

186.9 10.5g 46.4mg 71.8mg 6.4g 16.8g

* Percent Daily Values are based on a 2,000 calorie diet.

HERMOSA HUMMUS SANDWICHES Ingredients 1/2 C. cooked quinoa, cooled 1/3 C. hummus 1 small avocado, sliced 2 tsp lemon juice salt and pepper 3 slices sandwich bread 1 roma tomato, sliced 1 C. quinoa mixed sprouts Directions In small bowl, mix the quinoa and hummus. In another bowl, add the avocado, lemon juice, salt and pepper and toss to coat well. Spread the quinoa mixture on one side of each bread slice and top one slice with the avocado, followed by the tomato and sprouts. Cover with remaining bread slice. Repeat the layers. Cut the sandwich in half and serve.

Servings per Recipe: 1 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

780.4 38.9g 0.0mg 722.3mg 94.0g 23.6g

* Percent Daily Values are based on a 2,000 calorie diet.

PACIFIC ORANGE SALAD Ingredients 10 oz. salad greens 15 oz. mandarin oranges, canned 1/4 C. red onion, sliced 1/4 C. pecans, toasted 1/2 C. balsamic vinaigrette 2 avocados, seeded, peeled, and chopped Directions In a large bowl, mix the salad greens, red onion, oranges and pecans. In a small bowl, add the vinaigrette and 1/2 C. of the avocado and with a fork, mix the avocado into the dressing. Add the remaining avocado and t dressing into the salad and toss to coat well. Serve immediately.

Servings per Recipe: 4 Timing Information: Preparation Total Time

0 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

279.0 20.0g 0.0mg 29.3mg 26.6g 4.5g

* Percent Daily Values are based on a 2,000 calorie diet.

GLENDALE GROCERY ROTISSERIE DIP Ingredients 1 rotisserie-cooked chicken, shredded 1 red onion, diced 1 (12 oz.) cans green chilies 1 bunch cilantro, chopped 1 tomato, diced 1/2 C. Parmesan cheese, shredded 2 C. mayonnaise 2 C. sour cream 3 tbsp cumin Directions In a bowl, add all the ingredients and mix until well combined. Serve immediately.

Servings per Recipe: 30 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

154.7 11.6g 31.0mg 168.1mg 6.1g 6.9g

* Percent Daily Values are based on a 2,000 calorie diet.

BARLEY BEAN SPROUT BOXES Ingredients 1 1/2 C. cooked barley 1 C. bean sprouts, any variety 1/3 C. crumbled Cotija cheese 1/4 C. sliced almonds, toasted 1/4 tsp kosher salt 1 small ripe avocado, peeled, pitted, and sliced flaky salt ground black pepper Yogurt 1/2 C. plain yogurt 1 tsp grated lemon zest 1 tsp lemon juice 1 tbsp chopped fresh chives 1 pinch kosher salt Directions For the yogurt sauce: in a bowl, add all the ingredients and mi well. In a small bowl, mix the barley, almonds, sprouts, cheese and kosher salt. Divide the barley mixture into 2 serving bowls and top with the avocado and yogurt sauce. Serve with a sprinkling of the flaky salt and pepper.

Servings per Recipe: 2 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

492.0 28.1g 31.0mg 653.3mg 50.7g 15.4g

* Percent Daily Values are based on a 2,000 calorie diet.

MEDJOOL MILK SHAKE Ingredients 4 pitted dates, chopped 1/4 C. very cold milk 1 1/4 C. high-quality vanilla ice cream Directions In a high-speed blender, add all the ingredients and pulse until frothy. Serve immediately.

Servings per Recipe: 1 Timing Information: Preparation Total Time

0 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

494.4 22.1g 87.7mg 174.5mg 70.2g 9.1g

* Percent Daily Values are based on a 2,000 calorie diet.

FIGS WITH MASCARPONE Ingredients 1 C. mascarpone cheese 1 tbsp crystallized ginger, chopped 2 1/2 tbsp sugar 1/8 tsp vanilla 26 fresh figs, ripe yet firm mint sprig cracker, sweet round Directions In a bowl, add the mascarpone, sugar, crystallized ginger and vanilla and mint until well combined. Refrigerate, covered to chill. For a fig platter: place the mascarpone mixture onto cold plate. Arrange the figs around the mascarpone mixture and serve with a garnishing of the mint sprigs alongside the sweet crackers.

Servings per Recipe: 24 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

45.2 0.1g 0.0mg 0.5mg 11.7g 0.4g

* Percent Daily Values are based on a 2,000 calorie diet.

COUSCOUS WITH GRAPES Ingredients 1 1/2 C. chicken broth 1/4 tsp ground black pepper 1 C. uncooked couscous 2 tbsp lemon juice 1 1/2 C. California seedless grapes 1/4 C. chopped fresh parsley 1 tbsp chopped green onion 2 tbsp pine nuts Directions In a small pan, add the broth and pepper and bring to a boil. Add the couscous and lemon juice and mix well. Cover the pan and remove from heat. Keep aside, covered for about 5 minutes. Add the remaining ingredients and gently, toss to coat.

Servings per Recipe: 4 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

250.8 3.8g 0.0mg 294.2mg 46.3g 8.5g

* Percent Daily Values are based on a 2,000 calorie diet.

SILICONE SHRIMP APPETIZER Ingredients 2 oz. sharp cheddar cheese avocado, sliced 16 Triscuit crackers 8 small cooked, clean shrimp, cut in half 2 tbsp thick chunky salsa Directions Cut cheese into 8 slices and then, each slice in half diagonally. Cut avocado slices in half crosswise. Top crackers with cheese, followed by avocados, shrimp and salsa. Serve immediately.

Servings per Recipe: 8 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

171.1 5.4g 159.4mg 269.4mg 6.7g 22.8g

* Percent Daily Values are based on a 2,000 calorie diet.

MARIA’S PICO DE GALLO Ingredients 2 C. tomatoes, diced 1 C. yellow onion, diced 1 C. cilantro, chopped 1 tsp celery seed Directions In a bowl, add all the ingredients and mix well. Serve immediately.

Servings per Recipe: 8 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

17.9 0.1g 0.0mg 4.1mg 3.9g 0.6g

* Percent Daily Values are based on a 2,000 calorie diet.

BANANA & BLUEBERRY SPLIT Ingredients 3/4 C. blueberry jam 1 C. whipped cream 1 banana, ripe and split in half lengthwise 1/3 C. chocolate ice cream shredded coconut Directions In a small bowl, add the blueberry jam and enough water to thin and mix well. In a banana split dish, spread whipped cream and drizzle with blueberry sauce. Place banana halves on top of blueberry sauce, followed by the chocolate ice cream and shredded coconut. Serve with a dollop of whipped cream.

Servings per Recipe: 1 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

1021.3 18.7g 60.5mg 189.3mg 212.1g 5.7g

* Percent Daily Values are based on a 2,000 calorie diet.

VENTURA VEGETARIAN PATE Ingredients 2 large ripe avocados 1 tbsp chopped green onion 4 hard-boiled eggs of fresh mint chopped ground pepper 2 tbsp lemon juice salt 1 1/4 C. sour cream 2 garlic cloves, crushed 2 tsp chopped olives 1 1/8 tsp sweet parsley paprika Directions Cut the avocados in half and remove the seeds Carefully, scoop out flesh and transfer into a bowl. Reserve the avocado skins for serving. In the bowl of avocado flesh, add the remaining ingredients and mash well. Place the mixture into shells and serve.

Servings per Recipe: 4 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

382.1 33.8g 243.6mg 119.9mg 12.4g 10.4g

* Percent Daily Values are based on a 2,000 calorie diet.

PASTA SALAD CALIFORNIA Ingredients 3 C. shelled pasta, uncooked 3 C. frozen broccoli 1/2 C. chopped yellow sweet pepper 3 tbsp margarine 5 garlic cloves, sliced 1/4 tsp crushed dried red pepper flakes 1/3 C. grated Parmigiano-Reggiano cheese Directions In a pan of salted boiling water, cook pasta according to package's directions. In the last 2 minutes of cooking, stir in broccoli and sweet pepper. Drain pasta and vegetables. In a non-stick skillet, melt margarine over medium heat and sauté the garlic and dried red pepper flakes for about 1 minute. In a large bowl, add pasta, vegetables, garlic mixture and salt and toss to coat well. Serve with a sprinkling of the cheese.

Servings per Recipe: 6 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

268.9 7.8g 3.2mg 163.5mg 40.2g 10.2g

* Percent Daily Values are based on a 2,000 calorie diet.

CAMBODIAN SPICY FRUIT SALSA Ingredients 1 ripe mango, peeled, pitted, and diced 1 tbsp lime juice 1/4 C. cilantro, chopped 1 green onion, chopped 1/2 tsp salt 4 hot chili peppers, chopped Directions In a food processor, add all the ingredients and pulse until smooth. Enjoy.

Servings per Recipe: 4 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

70.7 0.4g 0.0mg 17.4g 1.6g 70.7

* Percent Daily Values are based on a 2,000 calorie diet.

7-INGREDIENT CAPRESE SALAD Ingredients 8 oz. mozzarella cheese 4 oz. roasted peppers, chopped 1 lb. cherry tomatoes 1/4 C. white vinegar 1/4 C. balsamic vinegar 1/4 C. olive oil 4 tbsp Italian seasoning Directions In a bowl, add all the ingredients and mix until well combined. Keep aside for about 25-35 minutes. Enjoy.

Servings per Recipe: 6 Timing Information: Preparation Total Time

5 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

206.5 17.6g 29.8mg 240.9mg 3.7g 9.0g

* Percent Daily Values are based on a 2,000 calorie diet.

CAPRESE QUESADILLAS Ingredients 2 garlic cloves, crushed 4 large flour tortillas 1 ball mozzarella cheese, sliced 12 leaves basil, shredded 2 tomatoes, vine-ripened and sliced salt and pepper Directions In a pan, add the oil and cook until heated through. Add the garlic and cook for about 1-2 minutes. Remove from heat. Grease a skillet with some of the garlic oil and place over mediumhigh heat until heated. Add 1 tortilla and cook for about 25-30 seconds. Change the side of tortilla and place the mozzarella cheese over half of the portion, followed by the basil and tomatoes. Sprinkle with salt and pepper. Fold over the filling and cook for about 25-30 seconds per side. Transfer the quesadilla onto a platter. Repeat with the remaining tortillas and filling. Cut each quesadilla into quarters and enjoy.

Servings per Recipe: 10 Timing Information: Preparation Total Time

8 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

147.7 3.5g 0.0mg 291.3mg 24.5g 4.0g

* Percent Daily Values are based on a 2,000 calorie diet.

CAPRESE SALAD WITH RED AND YELLOW TOMATOES Ingredients 2 C. red grape tomatoes, sliced in half 2 C. yellow pearl tomatoes, sliced in half 1 C. mozzarella cheese, rounds sliced in half 1 bunch basil, strips extra virgin olive oil balsamic vinegar ground pepper kosher salt Directions In a bowl, add the tomatoes, basil and mozzarella and mix well. Add the oil, vinegar, salt, and pepper and gently, stir to combine. Enjoy.

Servings per Recipe: 4 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

115.8 6.6g 22.1mg 186.7mg 7.6g 7.6g

* Percent Daily Values are based on a 2,000 calorie diet.

3-INGREDIENT SALAD Ingredients 2 tomatoes, sliced 2 oz. mozzarella cheese, sliced 1 (1/2 oz.) package basil leaves 1/2 C. chopped basil Directions Place the tomato slices onto a platter, followed by the mozzarella and fresh basil leaves. Drizzle with the oil and sprinkle with salt and black pepper. Enjoy with a garnishing of chopped basil.

Servings per Recipe: 5 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

44.5 2.6g 8.9mg 73.9mg 2.3g 3.1g

* Percent Daily Values are based on a 2,000 calorie diet.

FRUIT SALAD CAPRESE Ingredients 1 mango, peeled and sliced 1 C. basil leaves 1/4 lb. mozzarella cheese, sliced 1 tbsp extra virgin olive oil 1 tbsp balsamic vinegar Directions Place the mango, mozzarella and basil onto a serving platter in a decorative pattern. Drizzle with the vinegar and oil and enjoy.

Servings per Recipe: 1 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

617.4 39.9g 89.5mg 718.8mg 41.4g 28.3g

* Percent Daily Values are based on a 2,000 calorie diet.

TUNA MELT GIOVANNA Ingredients 2 slices focaccia bread 2 (113 g) envelopes clover leaf yellow fin tuna steaks 1 tomato, sliced 2 sprigs basil leaves 1 C. mozzarella cheese, grated Directions Set the broiler of your oven. Cut the focaccia slices in half across the thickness. In the bottom of a baking sheet, arrange the bread pieces and top with the tuna, followed by the tomato slices, basil, and mozzarella. Cook under the broiler until cheese melts completely. Enjoy with a garnishing of basil leaves.

Servings per Recipe: 2 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

301.2 13.7g 95.0mg 396.0mg 3.6g 39.3g

* Percent Daily Values are based on a 2,000 calorie diet.

EASY CAPRESE BAGUETTES Ingredients 4 oz. tomatoes, sliced 1/4 tsp sea salt 1/4 tsp black pepper 5 slices whole wheat baguette, multi grain 2 oz. mozzarella cheese 3 -4 large basil leaves 1/2 tbsp extra virgin olive oil Directions Sprinkle the tomato slices with salt and pepper. Place the baguette slices onto a platter, followed by mozzarella, tomato and basil. Enjoy with a drizzling of the oil.

Servings per Recipe: 1 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

253.7 19.7g 44.7mg 943.2mg 6.3g 13.8g

* Percent Daily Values are based on a 2,000 calorie diet.

HEIRLOOM CAPRESE SALAD Ingredients 4 large heirloom tomatoes, chopped 1 lb. mozzarella cheese, chopped 1/2 C. chopped roasted red pepper 8 -10 basil leaves, chopped 1/4 C. extra virgin olive oil 1 garlic clove, minced 1/2 tsp kosher salt ground black pepper Directions In a bowl, add the roasted peppers, tomatoes, basil and mozzarella and mix. In another bowl, add the garlic, oil, salt and pepper and beat until well combined. Pour the garlic mixture over the tomato mixture and gently, toss to coat. Enjoy.

Servings per Recipe: 6 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

331.2 26.1g 59.7mg 785.4mg 7.0g 17.9g

* Percent Daily Values are based on a 2,000 calorie diet.

ISLAND JUICE Ingredients 1 C. sliced mango 1 C. diced, peeled papaya 1 C. orange juice 1/4 C. lime juice 1/4 C. white sugar 1 tsp grated orange zest 4 C. water Directions In a blender, place the mango and papaya and pulse till smooth. Add the orange juice, lime juice, sugar, orange zest and water and pulse till well combined. Serve over the crushed ice.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

61 kcal 0.1 g 15.4g 0.5 g 0 mg 5 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LOVER’S SMOOTHIE Ingredients 2 C. papaya - peeled, seeded, and cubed 2 C. milk 1/4 C. white sugar 1/4 C. sweetened condensed milk 1 C. vanilla yogurt 2 tbsp cream cheese 2 C. ice Directions In a blender, add the papaya, milk, sugar, condensed milk, yogurt, cream cheese and pulse till smooth. Serve immediately.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

184 kcal 5g 29.4g 6.4 g 18 mg 95 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PAPAYA STRAWBERRY SMOOTHIE Ingredients 1 papaya - peeled, seeded, and diced 1 banana, peeled and sliced 1/2 C. sliced fresh strawberries 1/3 C. milk 1/4 C. sugar 15 ice cubes Directions In a blender, add the papaya, banana, strawberries, milk, sugar, and ice cubes and pulse till smooth.

Amount per serving (2 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

228 kcal 1.3 g 55.1g 2.9 g 3 mg 25 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ALMOND PAPAYA SMOOTHIE Ingredients 1 C. almond milk 1/2 C. fresh papaya 1 scoop protein powder 1 (1 inch) piece peeled and chopped fresh turmeric root 1 (1/2 inch) piece fresh ginger root, peeled 3 cubes ice Directions In a blender, add the almond milk, papaya, protein powder, turmeric root, ginger root and ice and pulse till smooth.

Amount per serving (1 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

207 kcal 3.8 g 24.8g 17.4 g 0 mg 348 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TROPICAL RECHARGE SMOOTHIE Ingredients 2 bananas, broken into chunks 1 C. cubed papaya (optional) 1 C. cubed fresh pineapple 1 C. cubed honeydew 1 C. seedless grapes (optional) 3 cubes ice cubes (optional) 2 (6 oz.) containers fruit flavored yogurt 1/2 C. orange juice Directions In a blender, add the bananas, papaya, pineapple, honeydew, grapes, ice cubes, yogurt and orange juice and pulse till smooth.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

148 kcal 0.5 g 34.4g 4.1 g 1 mg 47 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LITTLE CAYMAN LEMONADE Ingredients 1/2 kiwi 3 medium strawberries 1 lemon 1/2 C. water 1 -1 1/2 tbsp sugar 2 ice cubes (optional) Directions In a bowl, squeeze the kiwi and strawberries. With a lemon squeezer, squeeze the lemons. Add 1/2 C. of the water and sugar and stir to combine.

Servings per Recipe: 1 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

98.1 0.4g 31.0mg 552.3mg 37.5g 4.6g

* Percent Daily Values are based on a 2,000 calorie diet.

MIXED FRUIT WONTONS Ingredients 4 wonton wrappers 2 tbsp chopped mixed fruits powdered sugar Directions Place about 1/2 tbsp of the fruit filling in the center of each wonton wrapper. Coat the edges of the wrappers with wet fingers and fold them over the filling in a triangle shape. With your fingers, press the edges to seal them completely. In a large skillet heat the oil till hot. Add the wontons in batches and cook them for about 1-2 minutes per side. Transfer the wrappers onto a paper towel lined plate to drain. Serve everything with a sprinkling of powdered sugar.

Amount per serving: 1 Timing Information: Preparation Total Time

5 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

121.1 0.5g 2.8mg 195.2mg 25.7g 3.1g

* Percent Daily Values are based on a 2,000 calorie diet.

SIMPLE WONTONS Ingredients 1 banana, chopped 6 -8 wonton wrappers 1/2 tsp sugar 3/4 C. oil Garnish caramel sauce chocolate syrup whipped cream

Directions In a bowl, add the chopped banana and sprinkle with the sugar. Place about 1 tbsp of the banana in the center of each wonton wrapper. Coat the edges of the wrappers with wet fingers and fold them over the filling in a triangle shape. With your fingers, press the edges to seal them completely. In a large skillet heat the oil till hot. Add the wontons in batches and cook them for about 2 minutes per side. Transfer the wrappers onto a paper towel lined plate to drain. Drizzle with the chocolate and caramel sauce and serve everything with a topping of whipped cream.

Amount per serving: 3 Timing Information: Preparation Total Time

3 mins 7 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

566.0 54.8g 1.4mg 91.9mg 18.9g 2.0g

* Percent Daily Values are based on a 2,000 calorie diet.

MEDITERRANEAN CITRUS AND CAPERS CATFISH Ingredients 4 (1/4 lb.) skinless catfish fillet 1/2 tsp black pepper 1 grated small lemon, juice, and zest 2 tbsp orange juice 2 tsp capers, rinsed 1 tsp olive oil 1 tbsp chopped oregano 1/2 seedless cucumber, sliced Directions Before you do anything, preheat the oven broiler. Lay the catfish fillets on a baking tray. Season them with 1/4 tsp of black pepper salt and salt. Place the pan 5 inches away from the heat. Let them cook for 6 to 8 min until they are done. Get a mixing bowl: Mix the lemon zest and juice, orange juice, capers, oil, oregano, and the remaining 1/4 tsp pepper. Place the fish fillets on serving plates with some rice and a side dish of your choice. Drizzle the sauce on top then serve them right away. Enjoy.

Servings per Recipe: 4 Timing Information: Preparation Total Time

5 mins 13 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

176.5 9.8g 53.2mg 103.2mg 3.5g 18.0g

* Percent Daily Values are based on a 2,000 calorie diet.

ROASTED NUTTY DIJON CATFISH Ingredients 4 catfish fillets 2 -3 tbsp Dijon mustard 4 lemon wedges 2 tbsp chives, chopped 1/3 C. pecan halves, toasted, chopped salt and pepper Directions Before you do anything, preheat the oven broiler. Set the oven rack, 6 inches away from the oven broiler. Sprinkle some salt and pepper all over the fish fillets. Place them on a baking pan. Spread on top of them the mustard. Place the fillets pan in the oven. Let them cook for 6 min. Sprinkle the chives and pecans on top. Serve them right away. Enjoy.

Servings per Recipe: 4 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

279.8 18.2g 74.7mg 168.7mg 3.2g 25.9g

* Percent Daily Values are based on a 2,000 calorie diet.

CEVICHE CUPS Ingredients 2 (6 oz.) cans albacore tuna in water, drained 1/2 C. sweet onion, diced 1 large tomatoes, seeded and diced 1 small cucumber, peeled and diced 1/4 C. cilantro, 1 -2 serrano chili, diced 2 -3 limes, juice 1 tbsp olive oil salt pepper 1 large avocado, diced 8 tostadas Directions Get a mixing bowl: Stir in it the tuna, onion, tomato, cucumber, and cilantro. Pour over them the lime juice, olive oil, salt, and pepper. Toss them to coat. Stir in the serrano chilies, followed by avocado. Spoon your ceviche into tostadas then serve them right away. Enjoy.

Servings Per Recipe: 4 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

278.8 15.1g 37.4mg 346.6mg 15.1g 23.6g

* Percent Daily Values are based on a 2,000 calorie diet.

KISSIMMEE KEY LIME CEVICHE Ingredients 1 3/4 lbs. sea bass, cubed 1 red onion, sliced 1/2 red aji limo chile, chopped 1/2 yellow aji limo chile, chopped 16 key limes, juice salt 1 ear corn on the cob, boiled & cut into rounds boiled sweet potato lettuce leaf Directions Get a mixing bowl: Stir in it the fish with lime, onion, chile and a pinch of salt. Toss them to coat. Drain them right away and transfer them to a bowl with ice cubes. Stir them and discard the ice cubes before they start melting. Spoon your ceviche into serving plates with lettuce, sweet potato, and corn. Serve them right away. Enjoy.

Servings Per Recipe: 4 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

277.0 4.3g 81.3mg 141.0mg 23.9g 38.6g

* Percent Daily Values are based on a 2,000 calorie diet.

EASY EGG AND PEA SOUP Ingredients 4 C. seasoned chicken broth 1/2 C. frozen green peas 1 egg, beaten Directions Get your peas and broth boiling. Then once the mix is boiling add in your whisked eggs gradually to form ribbons. Then add in your green onions and serve. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

2m 8m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

35 kcal 1.9 g 2.5g < 2.4 g 31 mg 639 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GERMAN GREENS SALAD Ingredients 8 oz. mixed salad greens 3/4 C. chopped walnuts 8 oz. Gorgonzola cheese, crumbled 2 tart green apples, cored and diced 1/2 (8 oz.) bottle raspberry vinaigrette salad dressing Directions In a large bowl, add all the ingredients and toss to coat well. Serve immediately.

Servings per Recipe: (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

416 kcal 30.4 g 21.5g 16.4 g 60 mg 913 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SEATTLE SALAD Ingredients 4 C. mixed salad greens 1/2 red onion, sliced 1 (14 oz.) can artichoke hearts in water, drained 1/2 C. vegetable oil 1/2 C. apple cider vinegar 1 tsp seasoned salt 1 tsp ground black pepper 1 tsp garlic powder 3 tbsp grated Parmesan cheese Directions In a large bowl, mix the mixed greens, artichoke hearts and onion. In another bowl, add the garlic, vinegar, oil, seasoned salt, and black pepper and beat till well combined. Pour dressing over the salad and toss to coat well. Serve with a sprinkling of the grated cheese.

Servings per Recipe: (5 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

274 kcal 23 g 14.3g 4.9 g 3 mg 719 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GREEN ALMOND APPLE SALAD Ingredients 1 (10 oz.) package mixed salad greens 1/2 C. slivered almonds 1/2 C. crumbled feta cheese 1 C. tart apple, cored and chopped 1/4 C. sliced red onion 1/4 C. golden raisins 1 C. raspberry vinaigrette salad dressing Directions In a large salad bowl, mix the salad greens, red onion, apple, almonds, feta cheese and raisins. Divide salad onto serving plates. Drizzle with the dressing and serve.

Servings per Recipe: (6 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

166 kcal 10.7 g 13.6g 6.6 g 19 mg 248 mg

* Percent Daily Values are based on a 2,000 calorie diet.

OCTOBER AVOCADO SALAD Ingredients 1 C. baby spinach leaves 1 tbsp dried cranberries 1 tbsp chopped salted pecans 1/2 apple, cored and diced 1 tbsp diced red onion 2 tbsp grated carrot 1/4 avocado, peeled and diced 1 tbsp balsamic vinaigrette salad dressing Directions In a large bowl, add all the ingredients and toss to coat well. Serve immediately.

Servings per Recipe: (1 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

251 kcal 17.3 g 26g 3g 0 mg 241 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BAY AREA MIXED GREENS Ingredients 1 (10 oz.) bag mixed salad greens 1/4 C. raspberry vinaigrette 1/4 C. walnut pieces 2 tbsp dried tart cherries 4 oz. goat cheese, sliced 1/4 lb. cooked chicken breast strips Directions In a large bowl, add the salad greens, walnut pieces, dried cherries, and raspberry vinaigrette and toss to coat well. Divide the salad onto serving plates and serve with a topping of the goat cheese and chicken strips.

Servings per Recipe: (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

254 kcal 15.6 g 13.4g 16.5 g 44 mg 401 mg

* Percent Daily Values are based on a 2,000 calorie diet.

5-INGREDIENT ITALIAN BLEND WITH PEARS Ingredients 1 (10 oz.) bag Italian-blend salad greens 1 pear - peeled, cored, and diced 1/2 C. pecan halves 1/2 C. finely shredded mozzarella cheese 1/3 C. Italian-style salad dressing Directions In a bowl, add all the ingredients and toss to coat well. Serve immediately.

Servings per Recipe: (6 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

154 kcal 12.5 g 8.7g 4.1 g 6 mg 287 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MILANESE GREEK STYLE SALAD Ingredients 1 (10 oz.) package mixed salad greens 1 ripe avocado - peeled, pitted, and chopped 1 ripe tomato, chopped 1 (6 oz.) can black olives, drained 6 Greek pepperoncini peppers 1/4 C. olive oil 2 tsp white vinegar 2 tsp garlic salt 1 tsp dried oregano 1 tsp dried basil 3 oz. grated Parmesan cheese Directions In a large bowl, mix the mixed greens, olives, avocado, tomato and pepperoncini peppers. In a small bowl, add the vinegar, oil, basil, oregano, and garlic salt and beat till well combined. Pour the dressing over the salad and toss to coat well. Serve with a sprinkling of the Parmesan.

Servings per Recipe: (6 total) Timing Information: Preparation Cooking Total Time

10 m 10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

248 kcal 21.3 g 9.2g 7.6 g 12 mg 1448 mg

* Percent Daily Values are based on a 2,000 calorie diet.

FRESH DIJON GARDEN SALAD Ingredients 4 tbsp olive oil 2 tbsp white vinegar 1 tbsp Dijon mustard 1/2 tsp salt 1/2 tsp ground black pepper 1 pinch white sugar 1 tsp chopped fresh parsley 1 tsp fresh lemon juice 2 cloves garlic, chopped 1 avocado - peeled, pitted, and cubed 4 C. mixed salad greens 1/2 C. sliced almonds 2 oz. feta cheese, crumbled Directions In a large bowl, add the garlic, parsley, lemon juice, olive oil, white vinegar, mustard, sugar, salt, and black pepper and beat till well combined. Add the avocado and gently, stir to coat. Add the salad greens and toss to coat well. Serve immediately with a sprinkling of the almonds and feta cheese.

Servings per Recipe: (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

326 kcal 30 g 10.5g 6.5 g 13 mg 562 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MANDARIN RED SALAD Ingredients 3 tbsp canola oil 1/4 C. apple cider vinegar 2 tbsp white sugar 1 tbsp lemon juice 1/2 tsp salt 1/2 tsp dry mustard 1 head red leaf lettuce, torn 1 (11 oz.) can mandarin oranges, drained 1/4 C. slivered almonds, toasted Directions In a jar, add the vinegar, canola oil, lemon juice, sugar, dry mustard, and salt. Seal the jar and shake to combine. In a large bowl, mix the almonds, lettuce, and oranges. Pour the dressing and toss to coat well. Serve immediately.

Servings per Recipe: (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

204 kcal 14.2 g 18.4g 3g 0 mg 315 mg

* Percent Daily Values are based on a 2,000 calorie diet.

NOVEMBER'S KALE AND SPINACH SALAD Ingredients 1 1/2 C. baby kale 1 1/2 C. baby spinach 3 tbsp sweetened dried cranberries 3 tbsp crumbled low-fat feta cheese 1 tbsp aged balsamic vinegar Directions In a bowl, mix all ingredients except vinegar. Drizzle with vinegar and serve.

Servings per Recipe: (2 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

114 kcal 3g 17.2g 7.3 g 8 mg 350 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CITRUS AND BRIE SALAD Ingredients 6 C. lettuce, cleaned and torn 6 oz. Brie cheese 1/4 C. lemon juice, fresh squeezed 1/4 C. extra virgin olive oil 1 lemon, zest of Directions Remove the rind of cheese and then, cut into cubes. Divide greens onto 4 salad plates evenly and top with cheese cubes. In a bowl, add the oil, salt, black pepper, lemon rind and juice and beat till well combined. Drizzle dressing over the salad and serve.

Servings Per Recipe: 4 Timing Information: Preparation Total Time

10 mins 10 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

273.2 25.3g 42.5mg 283.0mg 3.0g 9.6g

* Percent Daily Values are based on a 2,000 calorie diet.

ESCAROLE LUNCH BOX SALAD Ingredients 2 tbsp olive oil 1 tbsp rice vinegar 1 tbsp apple cider vinegar 1 tsp mayonnaise salt and ground black pepper to taste 1 small head escarole, cut into 1-inch ribbons 1 peach, sliced 4 oz. goat cheese, crumbled 1/2 C. toasted walnuts Directions In a bowl, add the olive oil, rice vinegar, apple cider vinegar, mayonnaise, salt and black pepper and beat till smooth. In a large bowl, mix the escarole, peach slices, goat cheese and walnuts. Add the vinaigrette and toss to coat well.

Servings per Recipe: 6 Timing Information: Preparation Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

191 kcal 17.3 g 4.2g 6.1 g 15 mg 176 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TUNA SALAD Ingredients 1 (7 oz.) can white tuna, drained and flaked 6 tbsps mayonnaise or salad dressing 1 tbsp Parmesan cheese 3 tbsps sweet pickle relish 1/8 tsp dried minced onion flakes 1/4 tsp curry powder 1 tbsp dried parsley 1 tsp dried dill weed 1 pinch garlic powder Directions Get a bowl, combine onion flakes, tuna, parmesan, and mayo. Stir the contents until they are smooth then add the garlic powder, curry powder, dill, and parsley. Stir the contents again to evenly distribute the spices. Enjoy over toasted buns or crackers.

Servings per Recipe: 4 Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

228 kcal 17.3 g 5.3g 13.4 g 24 mg 255 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PINEAPPLE SALAD Ingredients 1 15 oz. can pineapple chunks with juice 1 apple - peeled, cored, and diced 1 orange - peeled, diced and juice reserved 1 banana, sliced 1 C. seedless green grapes, halved Directions Get a bowl, combine grapes, pineapple, banana, orange, and apple. Toss the salad together then combine in the orange and pineapple juice and toss everything again. Enjoy.

Servings per Recipe: 6 Timing Information: Preparation Total Time

5m 5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

104 kcal 0.3 g < 26.8g 1g 0 mg 2 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PERSIAN FRUIT SALAD Ingredients 2 seedless oranges, peeled and cored 2 apples, peeled and cored 2 bananas, sliced 2 C. pitted dates, chopped 1 C. dried figs, chopped or 1 C. apricot 1 C. orange juice 1 C. almonds, chopped or 1 C. shredded coconut Directions Get a large mixing bowl: Stir in it the oranges with apples, bananas, dates and figs. Pour the orange juice all over it and mix it well. Top it with almonds then place it in the fridge until ready to serve. Enjoy.

Servings Per Recipe: 6 Timing Information: Preparation Total Time

5 mins 5 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

442.5 12.7g 0.0mg 82.8mg 84.2g 8.1g

* Percent Daily Values are based on a 2,000 calorie diet.

BUFFALO CHICKEN SALAD Ingredients 2 C. cubed, cooked chicken 1/2 C. ranch dressing 1/4 C. hot buffalo wing sauce 3 stalks celery, diced 2 green onions, chopped salt and freshly ground black pepper to taste

Directions Get a bowl, mix: pepper, chicken, salt, ranch, green onions, celery, and buffalo sauce. Enjoy.

Servings per Recipe: 4 Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

323 kcal 24.9 g 5.3g 18.5 g 63 mg 774 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SUNNY HOT SPAGHETTI Ingredients 2 1⁄2 C. cooked spaghetti 1⁄4 C. olive oil 8 pepperoncini peppers, finely minced 1⁄2 C. spaghetti sauce (Muir Glen Garlic Roasted Garlic is by far the best I've found) 1 tsp oregano 1 tsp garlic granules or 2 tbsps. fresh garlic, minced fine Directions Place a large pan on medium heat. Heat the oil in it. Add the herbs with peppers and cook them for 4 min. Stir in the sauce with cooked spaghetti then cook it for 3 min. Serve your spaghetti warm right away. Enjoy.

Servings Per Recipe: 2 Timing Information: Total Time Prep Time Cook Time

10 mins 4 mins 10 MINS

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

627.9 30.4 g 0 mg 3728.5 mg 77.1 g 14.2 g

* Percent Daily Values are based on a 2,000 calorie diet.

CORN AND CASHEW HUMMUS Ingredients 2 cups corn kernels, thawed if frozen 1 cup cashews 1 tsp. lemon juice, or more to taste 1/4 tsp. salt 1/4 tsp. onion powder 1/4 tsp. garlic powder Directions Place everything mentioned in a blender and blend it for about one minute. Serve with rice.

Amount per serving: 3 Timing Information: Preparation 5 mins

Cooking

Total Time 5 mins

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

270 kcal 28.6 g 0 mg 16.5 g 3g 7.8 g 367 mg

* Percent Daily Values are based on a 2,000 calorie diet.

5-INGREDIENT QUESADILLAS Ingredients 1 tbsp butter 2 flour tortillas 1 C. shredded cheddar cheese salsa sour cream Directions In a skillet, add 1/2 tbsp of the butter and cook until melted completely. Add 1 tortilla and cook one side of the tortilla. Transfer the tortilla onto a plate. In the same skillet, melt the remaining butter and cook one side of the remaining tortilla. Immediately, place the cheese onto uncooked side of the tortilla in the skillet. Now, place the cooked tortilla on top, cooked side up. With a spatula, press the quesadilla and cook until the cheese melts completely. Carefully, remove from the skillet and cut in desired sized wedges. Enjoy with a topping of the salsa and sour cream.

Servings Per Recipe: 2 Timing Information: Preparation Total Time

10 Mins 10 Mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

372.2 26.8g 74.5mg 592.3mg 16.1g 16.6g

* Percent Daily Values are based on a 2,000 calorie diet.