Smoothies

Banana, Mango Berry: 260 Cal., 1 g fat, 37 g carbs., 2 g protein

Tropical Fruit 270 Cal., 0 g fat, 38 g carbs., 2 g protein

Wyman's Cherry Berry with Kale: 60 Cal., 0 g fat, 16 g carbs., 1 g protein

Yogurt, 1 cup, 149 Cal. 8g fat, 11g carbs., 9g protein

1 Tab. Almond Butter, 98 Cal. 9g fat, 3g carbs., 3g protein

Almond Milk, 1 cup, 60 Cal. 2g fat, 8g carbs., 1g protein

Totals: calories: 367-577, fat: 22, carbohydrates: 38-60g, protein 14-15

Protein Bistro Box

4 eggs hardboiled and peeled (78 calories, 6 g protein, 5 g fat, 0 carbs each)
2 cups of grapes, (52 calories, 1 g protein, 0g fat, 14 carbs per 1/2 cup)
4 apples, (95 calories, 0 g protein, 0g fat, 25 carbs per 1/2 cup)
4 reduced fat Mini Babybel cheeses (43 calories,  6 g protein, 2 g fat, 0 carbs each)
Peanut Butter, 2 Tab. (188 calories, 8 g protein, 16 g fat, 7 carbs each)
2 multi-grain flatbread sandwich thins cut in quarters (90 calories,  4 g protein, 1 g fat, 19 carbs, each)
fresh lemon juice optional
kosher salt and freshly ground pepper


Brush apple slices lightly with fresh lemon juice to prevent browning if desired. Alternatively, keep the slices face down and pressed together prevent browning as well.
Sprinkle eggs with salt and pepper to taste.
Assemble protein bistro boxes and store refrigerated.

Nutriton for each pack:
501 calories, 6 g protein, 25 g fat, 51 carbs each

Butter Bean & Spinach Salad

1 (6 oz.) pkg. baby spinach
1 tsp. minced garlic
1 Tab. Cider Vinegar
1 Tab. Orange Juice or GOYA ® Naranja Agria - Bitter Orange marinade
½ tsp. Ground Cumin
¼ tsp. Ground Chili Pepper or cayenne pepper
1 Tab. Olive Oil
1 can (15.5 oz.) Butter Beans drained and rinsed
½ medium red onion, finely chopped (about ½ cup)

In a large bowl, place the baby spinach and set aside.
In a medium sized bowl, place the garlic, vinegar, Orange juice and spices. Using a whisk, slowly drizzle in oil, whisking until combined. Pour the beans and onions into the dressing and mix well. Then pour mixture over spinach. Toss well to coat.






Black Bean and Mango Salad

1 can (15.5 oz.) Black Beans, drained and rinsed
1 mango, finely chopped (about 1 cup)
1 jar (4 oz.) Pimientos, drained and finely chopped
1 tsp. finely chopped fresh cilantro
1 Tab. Olive Oil
1 Tab. Lemon Juice
½ tsp. GOYA® Adobo All-Purpose Seasoning with Pepper

In medium bowl, add black beans, mango, pimientos and cilantro; set aside.

In small bowl, mix together olive oil, lemon juice and Adobo. Pour olive oil mixture over black bean mixture; stir to combine. Serve chilled or at room temperature.

(Note: This salad can be stored, covered, in the refrigerator, for up to 1 week.)

Festive Bean Salad

1-1 lb. frozen Cut Green Beans
½ red onion, very thinly sliced
⅓ cup Olive Oil
⅓ cup Red Wine Vinegar
1 Tab. Dijon mustard
1½ tsp. GOYA® Adobo All-Purpose Seasoning with Pepper
1 can (15.5 oz.) Cannellini, drained and rinsed
1 can (15.5 oz.)C Peas, drained and rinsed
1 can (15.5 oz.) Red Kidney Beans, drained and rinsed

Bring medium pot filled with water to boil over medium-high heat. Add green beans; cook until beans are heated through, turn bright green and are crisp-tender, about 5 minutes.
Add onions to colander. Strain green beans in colander with onions; rinse under cold water until cool; drain well.

In large bowl, whisk together olive oil, vinegar, mustard and Adobo until well combined. Gently stir in cannellini beans, chickpeas, red kidney beans and green bean-onion mixture. Gently toss to combine; cover and refrigerate until beans are chilled and seasoned through, about 2 hours. Serve chilled or room temperature


Goya 3-Bean Salad

1 can (15.5 oz.) Blackeye Peas, drained and rinsed
1 can (15.5 oz.) Chick Peas, drained and rinsed
1 can (15.5 oz.) Red Kidney Beans, drained and rinsed
1 medium cucumber, peeled, seeded and chopped (2 cups)
1 red bell pepper, seeded and finely chopped (about 1 cup)
2 Tab. finely chopped fresh cilantro
3 Tab. Red Wine Vinegar
2 packets GOYA® Salad and Vegetable Seasoning
1 Tab. Lemon Juice
½ cup Olive Oil

In large serving bowl, mix together blackeye peas, chick peas, kidney beans, cucumbers, peppers, and cilantro.

In small bowl, whisk together vinegar, salad and vegetable seasoning, and lemon juice. Slowly drizzle in olive oil, whisking constantly, until blended. Pour dressing over bean mixture. Toss well to coat completely.

(To help the flavor of the dressing make its way inside the bean, heat the dressing until warm before mixing with the beans -a 1 minute zap in the microwave will do the trick. Then, mix and refrigerate until cold.)

Tangy Four Bean Salad

1 15-16 oz. can black beans, drained and rinsed
1 15-16 oz. can cannellini beans, drained and rinsed
1 15-16 oz. can chick peas, drained and rinsed
1 15-16 oz. can pinto beans, drained and rinsed
1 med. Red onion (@ 2/3cup), finely chopped
1 med. Tomato (@1/2 cup), finely chopped
2 Tab. cilantro, finely chopped
2 tea. minced garlic
3 Tab. Red wine vinegar
1 tea. Sugar
1/2 tea. Crushed red pepper flakes
1/2 cup olive oil
Adobo All-Purpose Seasoning with Pepper, such  as GOYA, to taste

In a large bowl, combine black beans, cannellini beans, chick peas, pinto beans, onions, tomatoes, cilantro and garlic.
Pour the ingredients for the dressing right over the salad and toss well. You’ll have a nutritious, tasty salad ready in seconds!

Chilled Yellow Corn Soup 🌽

4 large ears corn, shucked
1/4 yellow bell pepper
5 oz. Yellow heirloom tomatoes
1/2 small yellow onion
1 Tab. Fresh lime juice
1/2 tea. Salt
Queso Fresco, Cilantro leaves and Cayenne, optional

Steam corn @ 2 minutes. Cool. Cut kernels from cob, scrapping any bits of corn from the cobs. Discard cobs.
Add corn and remaining ingredients to a blender and puree. Refrigerate for 30 minutes to overnight. Serve with crumvled Queso Fresco, cilantro leaves and cayenne, optional.

Serves 4,  each serving 165 calories, 4g fat, 7g protein, 32g carbs



Marinated Chickpea Greek Salad To Go

1/4 small red onion, finely chopped
2 Tab. red wine vinegar
2 Tab. olive oil
Salt and pepper, to taste
1/2 cup canned chickpeas, drained and rinsed
1 cup grape tomatoes, halved
1/4 cup Feta crumbles
1/4 cucumber, chopped
2 Tab. Kalmata olives, halved
1 1/2 cups Baby Arugula or Kale

In a quart jar, add red onion, vinegar, oil, salt, pepper and chickpeas. Gently toss to coat. Top with remaining ingredients in layers. Seal and store in refrigerator until ready to use.

COCONUT KORMA 🥥

1 tbsp olive oil
1 onion chopped
3 cloves garlic
3 cm ginger grated
1-15 oz. can chopped tomatoes
1 tbsp curry powder
1 tbsp garam masala
1 tsp cumin
1 tsp coriander
1 tsp turmeric
1 tsp cardamom
1/2 tsp fennel
1/2 tsp chili flakes, optional
1 can coconut milk
1 tbsp lemon juice
1-40 oz. can butter beans
parsley chopped

Heat olive oil in a pot over medium heat.
Add onion and cook until soft and translucent, followed by the garlic and the ginger.
Add chopped tomatoes and all the spices, and cook for a couple of minutes until mixture is fragrant.
Add coconut milk, lemon juice and a cup of water and cook for 5 more minutes.
Remove from heat, and blend the curry until smooth. Return to heat, add butter beans and cook for 1 more minute.
Top with chopped parsley, and serve with white rice and/or naan bread.

Makes 4 servings
Calories: 341kcal | Carbohydrates: 26g | Protein: 8g | Fat: 24g | Saturated Fat: 18g | Sodium: 168mg | Potassium: 817mg | Fiber: 7g | Sugar: 5g | Vitamin A: 210IU | Vitamin C: 15.5mg | Calcium: 82mg | Iron: 6.9mg

Source: Little Sunny Kitchen

Salmon and Chopped Salad 🥗

2 cups romaine lettuce, roughly chopped
2 large tomatoes, chopped small
1 cucumber, chopped small
1 yellow bell pepper, chopped small
1/4 cup fresh parsley and or cilantro, chopped small
1 tablespoons lemon juice
2 teaspoons lemon zest
4 (6 ounce) salmon filets
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper

Preheat oven broiler to high.
In a large bowl, combine the romaine, tomato, cucumber, bell pepper, parsley and/or cilantro, lemon juice, and 1 teaspoon of the lemon zest. Toss well and set aside.
Spray a baking sheet with nonstick spray and place the salmon filets on sheet. Sprinkle with salt and pepper. Place under the oven broiler can cook for about 10 minutes or until lightly browned on top and cooked through. Check the salmon half way though and rotate the pan as needed so the salmon browns evenly.
Spoon the salad into serving bowls and place the salmon on top. Sprinkle the remaining lemon zest on top of the salmon.

Yields: 4 servings | Serving Size: 1 salmon filet, about 1 cup salad | Calories: 390 | Total Fat: 23g | Saturated Fat: 5g | Trans Fat: 0g | Cholesterol: 94mg | Sodium: 344mg | Carbohydrates: 8g | Fiber: 3g | Sugar: 2g | Protein: 36g |

Source: SkinnyMs

Vegetarian Portobello "Beef" Stew

2 1/2 pounds Yukon gold potatoes, cut into bite-sized pieces
2 pounds baby bella mushrooms (if they are large, cut them in half)
4 large carrots, peeled and cut into bite-sized pieces
2-4 cups pearl onions
8 cloves garlic, peeled and minced
3 sprigs fresh thyme
6 cups vegetable stock, divided
1 cup dry red or white wine
6 tablespoons tomato paste
4 tablespoons worcestershire
4 tablespoons cornstarch
Kosher salt and freshly-cracked black pepper

Add potatoes, mushrooms, carrots, onions, garlic, thyme, 5 cups vegetable stock, wine, tomato paste and worcestershire together in the bowl of a crock pot, and gently toss to combine.  Cook on low for 6-8 hours, or on high for 3-4 hours, until the potatoes and carrots are tender.
In a separate bowl, whisk together the remaining cup vegetable stock and cornstarch until combined.  Add to the stew mixture, and gently toss to combine.  Continue to cook for a few minutes, until the sauce thickens up a bit.
Serve immediately.

Source: Gimme Some Oven

Asian Cashew Noodles

1 1/2 lbs whole wheat or plain spaghetti noodles
3 Tablespoon Sriracha Sauce
3 Tablespoon Brown Sugar
8 Tablespoons Sesame Oil, divided
1 Tablespoon White Vinegar
3/4 cup Soy Sauce
2 Tablespoons Sweet Chili Sauce
1 1/2-3 cups Whole Roasted Cashews
2-3 Tab. Minced Ginger
9 cloves Garlic, minced
9 Sprigs Spring Onion, chopped, divided white and green
3/4 cup Carrot, shredded
18 oz. Mushrooms, sliced
1 bag Stir-fry vegetable mix

Cook the noodles as per package instructions.

In a mixing bowl, add sriracha, brown sugar, 6 Tablespoons of the sesame oil, vinegar, soy sauce and sweet chili sauce.

In a pan, add 2 Tablespoon sesame oil.
When it's hot, and the ginger and garlic.
Add all veggies except the spring onion greens and toss well.

Add sauce mix. Toss well until veggies cook.

Add the noodles and cashew nuts.
Toss further so that noodles are coated well with the sauce.
Add the spring onion greens.
Serve immediately.

Source: adapted from the recipe at Savory Hates Recipes

Avocado and chicken salad 🥑

2 cups cooked chicken, shredded
2 medium avocados, diced
2 tablespoons fresh squeezed lime juice
1/4 cup thinly sliced green onion
2 tablespoons mayo
salt and pepper, to taste

In a large bowl, mix together all the ingredients until combined.
Serve as is as a salad, or serve inside pita bread or as a sandwich

PINEAPPLE BANANA SMOOTHIE 🍍 🍌

1 cup frozen pineapple chunks
½ banana
2 cups milk of choice

Give your smoothie a boost with these optional add-ins:

1/2 Tablespoon honey
2 Tablespoons chia seeds
1/2 cup plain yogurt

Peel and slice the banana.

Add sliced banana and the pineapple chunks to a blender. For an extra frosty smoothie, freeze the banana and pineapple first.

Add milk and any optional ingredients you’d like.

Pulse until fully combined and the honey is dissolved, about 1 minute.

Source: In the Kids Kitchen