Notes:
this is not a recipe but it is what i eat for breakfast almost every day!

i just throw random quantities/combinations of this stuff in a blender and then slurp it up!

it’s not really a “diet” recipe, persay, in the sense that it’s high in calories, but it is full of healthy fats and it’s got the power that will take me all the way to lunch time.

Servings: 1

Ingredients:
-almond milk (the best kind is unsweetened vanilla - only 40 calories per serving!)
-handful of fresh kale (yes, it makes the shake look gross, but you can't get much healthier than raw kale!)
-water (as needed)
-almond butter (1 Tbs or so)
-half of an apple or some other fruit
-thumb of raw ginger (spicy metabolism booster - choco+ginger=love)
-Udo's or Vega oil
-cinnamon (metabolism/flavour booster)
-cocoa powder (1 Tbs or so)
-berries (would be nice but they're generally too expensive for me)
-pumpkin seeds (yeah, just throw 'em in! yay for iron!)
-wheat germ (excellent nutrition & i heard it's good for skin issues)

Directions:
ignore the ugliness and enjoy the chewiness of this drink..
not recommended to serve to others - ha!

Submitted by:
Dr Marc

Notes:
This is an incredibly easy pasta dish. Reduce the quantity of olive oil to make the dish less fatty. An almost unlimited number of variations, substitutions and additions are possible. Just use your imagination! Thanks again to the lovely cooks at AllRecipes.

• Calories: 134
• Total Fat: 2.8g
• Cholesterol: 0mg
• Sodium: 117mg
• Total Carbs: 22.6g
•  Dietary Fiber: 2.1g
• Protein: 4.4g

Servings: 6

Ingredients:
* 12 ounce rotini pasta
* 1 tablespoon vegetable oil
* 1 clove garlic, crushed
* 1 teaspoon dried basil (or 1 tablespoon fresh)
* 1 teaspoon Italian seasoning
* 1 onion, diced
* 2 red chile peppers, seeded and chopped
* 1 (14.5 ounce) can diced tomatoes
* 3 drops hot pepper sauce
* salt and ground black pepper to taste

Directions:
1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.
2. Meanwhile, heat oil in a saucepan over medium heat. Saute garlic with basil and Italian seasoning for 2 to 3 minutes.
3. Stir in onion and chili; cook until onion is tender.
4. Stir in tomatoes and hot sauce; simmer for 5 minutes, or until heated through.
5. Toss with the cooked pasta, and season with salt and pepper if desired.

Submitted by:
Sarah

Notes:
Vegetables and spices combine to make an amazing casserole from AllRecipes. Cut oil to significantly reduce the amount of fat, if desired. The original recipe makes 36 servings, so the cooking times given below are approximate! Recommended served on warm toasted pita bread.

• Calories: 185
• Total Fat: 5.1g
• Cholesterol: 0mg
• Sodium: 86mg
• Total Carbs: 32.9g
• Dietary Fiber: 8g
• Protein: 5.2g

Servings: 9

Ingredients:
* 2 large eggplants
* 2 large potatoes
* 2 green bell peppers
* 2 large onions
* 2 summer squash
* 1-1/2 tomatoes
* 1/4 pound fresh green beans
* 1/4 pound whole fresh mushrooms
* 1/2 bulb garlic, cloves separated and peeled
* 1 tablespoon chopped fresh dill weed
* 1 tablespoon chopped fresh oregano
* 1 tablespoon chopped fresh basil
* 1/4 (15 ounce) can tomato sauce
* 3 tablespoons olive oil
* salt and pepper to taste

Directions:
1. Cut the eggplants into 2 inch chunks and soak in lightly salted water for 2-3 hours.
2. Preheat oven to 375 degrees.
3. Cut the potatoes, green bell peppers, onion, squash and tomatoes into 2-inch chunks. Cut the green beans and mushrooms in half and peel the garlic cloves.
4. Drain and rinse the eggplant, then combine it with the other chopped vegetables, the dill, oregano and basil and place all into a small roasting pan. Pour the tomato sauce and olive oil over all.
5. Bake for approximately 1 1/2 hours, adding a little water halfway through cooking time to steam and moisten vegetables.

Submitted by:
Sarah

Notes:
Flavorful ingredients make couscous even better. Tastes (and looks) especially nice if topped with a sprig of fresh mint. You can cut the fat by limiting the olive oil, but it’s pretty low fat to start with. AllRecipes does it again.

• Calories: 178
• Total Fat: 2g
• Cholesterol: 0mg
• Sodium: 400mg
• Total Carbs: 36.1g
•  Dietary Fiber: 5.7g
• Protein: 7.5g

Servings: 4

Ingredients:
* 1 cup dehydrated or jarred sun-dried tomatoes
* 1 1/2 cups water
* 3/4 cup uncooked couscous
* 1 teaspoon olive oil
* 3 cloves garlic, pressed
* 1 bunch green onions, chopped
* 1/3 cup fresh basil leaves
* 1/4 cup fresh cilantro, chopped
* 1/2 lemon, juiced
* salt and pepper to taste
* 4 ounces portobello or shitake mushroom caps, sliced

Directions:
1. Place sun-dried tomatoes in a bowl with 1 cup water and soak 30 minutes. If dehydrated, this will allow them to rehydrate. If jarred, this will simply allow the water to become more flavorful. Drain, reserving water, and chop.
2. In a medium saucepan, combine the reserved sun-dried tomato water with another 1/2 cup water. Bring to a boil. Stir in the couscous. Cover, remove from heat, and allow to sit 5 minutes, until liquid has been absorbed. Gently fluff with a fork.
3. Heat the olive oil in a skillet. Stir in the sun-dried tomatoes, garlic, and green onions. Cook and stir about 5 minutes, until the green onions are tender.
4. Mix the basil, cilantro, and lemon juice into the tomato mixture. Season with salt and pepper.
5. Mix in the mushrooms, and continue cooking 3 to 5 minutes.
6. Toss with the cooked couscous to serve.

Submitted by:
Sarah

Notes:
A delicious vegan Chinese stirfry from AllRecipes. You can cut the fat a bit more by reducing the amount of sesame oil. Sliced bamboo shoots are a great addition.

• Calories: 160
• Total Fat: 8.1g
• Cholesterol: 0mg
• Sodium: 58mg
• Total Carbs: 14.1g
• Dietary Fiber: 3g
• Protein: 9.9g

Servings: 4

Ingredients:
* 1 (14 ounce) package firm tofu
* 3 teaspoons sesame oil, divided
* 1 (8 ounce) can water chestnuts, drained
* 3 ounces fresh shiitake mushrooms, stems removed
* 1 1/2 cups snow peas, trimmed
* 1/2 teaspoon oyster sauce or mushroom-based oyster-flavored sauce
* 1 cup water

Directions:
1. Slice tofu lengthwise into 3 pieces. Wrap each slab in paper towels, and press to squeeze out excess water.
2. Heat 2 teaspoons sesame oil in a large skillet (use less if desired, but make sure you use enough that the tofu doesn't stick). Fry tofu for about 5 minutes on each side, or until delicately browned.
3. Remove tofu from skillet and slice into cubes.
4. Add the remaining teaspoon sesame oil to the skillet, and stir fry the water chestnuts, mushrooms and snow peas.
5. Mix together water and oyster sauce (or mushroom-based oyster-flavored sauce), and add to the skillet along with the tofu. 6. Cover and cook over low heat for about 10 minutes.

Submitted by:
Sarah

Notes:
Black beans are one of my favorite foods, and in this flavorful alternative to beans and rice, corn and quinoa (a nutty South American grain) lend the beans a delicious flavor. The quinoa is similar to couscous and lighter than traditional rice, but it is also higher in protein and lower in carbs. I found this recipe at one of my favorite sites, AllRecipes.

• Calories: 152
• Total Fat: 1.7g
• Cholesterol: 0mg
• Sodium: 513mg
• Total Carbs: 27.5g
• Dietary Fiber: 7.7g
• Protein: 7.7g

Servings: 10

Ingredients:
* 1 teaspoon vegetable oil
* 1 onion, chopped
* 3 cloves garlic, peeled and chopped
* 3/4 cup uncooked quinoa
* 1 1/2 cups vegetable broth
* 1 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* salt and pepper to taste
* 1 cup frozen corn kernels
* 2 (15 ounce) cans black beans, rinsed and drained
* 1/2 cup chopped fresh cilantro

Directions:
1. Heat the oil in a medium saucepan over medium heat. Saute onion and garlic until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season and bring the mixture to a boil. Cover, reduce heat, and simmer for 20 minutes.
3. Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Submitted by:
Sarah

Notes:
This is a delicious, healthy vegan recipe that I found at AllRecipes. It makes an excellent taco filling but it’s tasty as a dip as well.

• Calories: 143
• Total Fat: 2.5g
• Cholesterol: 0mg
• Sodium: 542mg
• Total Carbs: 24.1g
• Dietary Fiber: 8.7g
• Protein: 7.5g

Servings: 8

Ingredients:
* 1 tablespoon olive oil
* 1 onion, diced
* 2 cloves garlic, minced
* 1 bell pepper, chopped
* 2 (14.5 ounce) cans black beans, rinsed & drained
* 2 tablespoons yellow cornmeal
* 1 1/2 tablespoons cumin
* 1 teaspoon paprika
* 1 teaspoon cayenne pepper
* 1 teaspoon chili powder
* 1 cup salsa (jarred or homemade)

Directions:
1. Roughly mash the beans so they have a consistency similar to that of refried beans. Set aside.
2. Heat olive oil in a medium skillet over medium heat.
3. Stir in onion, garlic, and bell pepper; cook until tender.
4. Stir in mashed beans and salsa.
5. Add the cornmeal and spices. Cover and cook 5 minutes over medium heat. Try different spice combinations to suit your tastes, or considering adding hot sauce if you like it spicy.

Submitted by:
Sarah

Notes:
Note: Garbanzo Beans are also known as Chickpeas.

This is a meatless meal, but also perfect for non-vegetarians. Like many Moroccan dishes, it is somewhat spicy, but not hot. I usually serve this on its own after a big green salad as a starter, but you could also serve it with couscous. 4 servings - each serving 220 calories.

Servings: 4

Ingredients:
• ½ teaspoon paprika
• ½ teaspoon ground ginger
• ½ teaspoon ground cumin
• A couple of squirts of 1 calorie olive oil, or a teaspoon of olive oil
• 1 large onion, roughly chopped
• 1 red pepper/capsicum
• 250 gm / 9 oz (approx 2 US cups) raw and peeled cubed pumpkin or butternut or buttercup squash
• Saffron a pinch, optional as this is quite expensive
• Approx 5 fresh chopped tomatoes or 400gm/14oz can chopped tomatoes in juice
• 400gm/14oz can garbanzo beans/chickpeas
• Salt and pepper to taste

Directions:
1. Cut the peppers and pumpkin into cubes and roughly chop the onion.
2. Heat a little oil in a large deep skillet/frying pan, saucepan or casserole and add the cumin, paprika and ginger and stir through
3. Add the vegetables and fry for 5 minutes, stirring so they brown evenly.
4. Add 200ml (about 1 US cup) of water, the saffron, tomatoes and a few grinds of black pepper, and bring to a simmer.
5. Cover and cook for 10 minutes. If possible, check occasionally to make sure it isn't sticking.
6. Stir in the chickpeas and cook uncovered for a further 10 minutes or until the vegetables are tender.
7. Check seasonings before serving

Submitted by:
Juliette

Notes:
This is a great dish to make for a lot of people. Serve it up with a big pot of brown jasmine rice and some Sriracha hot sauce on the side!

Servings: 8

Ingredients:
A Brick of Firm Tofu, Cubed
A Can of Coconut Milk
Fresh Basil, A lot!
Peanut Butter, 8 tablespoons
Turmeric, 1 teaspoon
Ginger Powder, 3-5 teaspoons
Chili Powder, 2.5 tablespoons
Cumin, 1.5 teaspoons
Two jalapenos, minced
Two Portabello mushrooms, chopped into bite-size pieces
One Red Bell Pepper, cut into long slices
One Onion, chopped
Two Cloves of Elephant Garlic, minced
Five Small Potatoes, quartered and boiled
Can of Pineapple chunks
Salt
Pepper

Directions:
You may want to begin by putting the cut potatoes on the stove to boil so that they're ready to go when the time comes.

In a bowl, mix the coconut milk, spices, and peanut butter. Mix well until the peanut butter is no longer in clumps. Add the cubed tofu and let sit.

Coat the bottom of a deep sautée pan with canola oil. Allow the heat to rise sufficiently and then add the garlic and onions. Sautee these two ingredients for about 5 minutes.

Next, add the bellpepper, portabello, and japapeno. Cook for another 5 minutes.

Now add the coconut curry with the tofu and potatoes. Add the pineapple chunks. From this point on, stir carefully to avoid crumbling the potatoes or tofu. Gently mix everything together. Add half of the basil (about 20 leaves).

Let simmer for 10-15 minutes on Very low heat. Stir every now and then to make sure the curry is evenly distributed. Salt to taste.

Add the rest of the basil and let simmer for 3 minutes more..

Serve over brown jasmine rice..

Submitted by:
Stephanie

Notes:
Chickpeas are also known as Garbanzo Beans.

 4 servings - each serving 220 calories.

This is a meatless meal, but also perfect for non-vegetarians. Like many Moroccan dishes, it is somewhat spicy, but not hot.

I usually serve this on its own after a big green salad as a starter, but you could also serve it with couscous.

Servings: 4

Ingredients:
• ½ teaspoon paprika
• ½ teaspoon ground ginger
• ½ teaspoon ground cumin
• A couple of squirts of 1 calorie olive oil, or a teaspoon of olive oil
• 1 large onion, roughly chopped
• 1 red pepper/capsicum
• 250 gm / 9 oz (approx 2 US cups) raw and peeled cubed pumpkin or butternut or buttercup squash
• Saffron a pinch, optional as this is quite expensive
• Approx 5 fresh chopped tomatoes or 400gm/14oz can chopped tomatoes in juice
• 400gm/14oz can chickpeas/garbanzo beans
• Salt and pepper to taste

Directions:
1. Cut the peppers and pumpkin into cubes and roughly chop the onion.
2. Heat a little oil in a large deep skillet/frying pan, saucepan or casserole and add the cumin, paprika and ginger and stir through
3. Add the vegetables and fry for 5 minutes, stirring so they brown evenly.
4. Add 200ml (about 1 US cup) of water, the saffron, tomatoes and a few grinds of black pepper, and bring to a simmer.
5. Cover and cook for 10 minutes. If possible, check occasionally to make sure it isn't sticking.
6. Stir in the chickpeas and cook uncovered for a further 10 minutes or until the vegetables are tender.
7. Check seasonings before serving

Submitted by:
Juliette