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Meal 1

Glazed Salmon on Greens and Orange Salad

CAL/SERV:406

YIELDS:4

PREP TIME:0 hours 10 mins

TOTAL TIME:0 hours 30 mins

INGREDIENTS

4 salmon fillets

c. Asian Ginger Salad Dressing

2 tbsp. clementine or orange juice

1/2 c. thinly sliced red onion

8 c. salad greens (we used arugula, mizuna and frisée)

4 clementines or small naval oranges

c. chopped unsalted toasted almonds

DIRECTIONS

Place salmon skin-side down on foil-lined rimmed baking sheet. Spoon on or brush salmon with 2 Tbsp of the dressing. Let stand 15 minutes.

Put remaining dressing and the juice in a large bowl; add onions and toss to coat. Heat broiler.

Broil salmon 8 to 10 minutes or until just cooked through.

Add salad greens and clementines to bowl with onions; toss to mix and coat. Arrange salad on serving plates. Lift salmon off foil, leaving the skin behind. Place salmon on salad and sprinkle with almonds.

https://www.womansday.com/food-recipes/food-drinks/recipes/a10940/glazed-salmon-on-greens-orange-salad-122262/

Baked Zucchini and Eggplant with Oregano and Mint

Prep Time

Cook Time

Total Time

Servings

20 mins

25 mins

45 mins

6

Ingredients

1/2 lb zucchini

1/2 lb eggplant, I use fairytale eggplant

2 tbs olive oil, divided

2 cloves garlic, minced

1 tbs fresh mint, finely chopped

2 tbs fresh oregano, finely chopped

Salt and Pepper to taste

Instructions

Preheat oven to 350 degrees F

Thinly slice the zucchini and eggplant. If the zucchini or eggplant are very thick cut the slices into bite size pieces.

Add the sliced zucchini and eggplant to a baking pan or sheet and cover with 1 tbs olive oil. I used my hands to make sure all the pieces are coated with the olive oil. It’s okay if the zucchini and eggplant overlap in the baking dish. Bake for 25 mins or until tender.

Saute garlic in the remaining 1 tbs olive oil over medium until fragrant.

When the zucchini and eggplant are finished baking, add the sauteed garlic and olive oil, mint, oregano, salt, pepper to the pan and mix together until completely combined. This dish tastes great warm or cold. I usually eat it warm the night I make it and then cold as leftovers.

https://www.paleobee.com/recipes/baked-zucchini-and-eggplant-with-oregano-and-mint

Greek-Style Stuffed Mushrooms

Ingredients

6 portobello mushrooms

extra virgin olive oil

2 garlic cloves, diced

1 onion, diced

4 ounces of broccoli, small florets

6 fresh oregano leaveses

3 ounces of feta cheese

Steps

1

Preheat the oven to 360˚F/180˚C.

2

Clean the mushrooms. Remove their stems and set them aside. Place the mushroom caps in a baking dish, stem-side down. Coat them with olive oil on top.

3

Bake for 10 minutes. Dice the mushroom stems.

4

Meanwhile, heat about 3 tablespoons of olive oil in a skillet. Cook the garlic for 20-30 seconds, then add the onion. Cook it until soft and translucent.

5

Add the diced mushroom stems and broccoli. Stir and cook until soft.

6

Add fresh oregano and stir again. Set aside.

7

When the mushroom cups baking time is up, take them off the oven, flip them, and stuff them with the broccoli mixture.

8

Top each mushroom with feta cheese and return to the oven for 8-10 minutes.

https://sodelicious.recipes/recipe/greek-style-stuffed-mushrooms/

Dried Fruit Compote with Fresh Apple and Pear

INGREDIENTS

2cups mixed dried fruit, such as raisins (several types), apples, pears, peaches, cranberries, chopped apricots (about 1/2 pound)

2½cups water

3tablespoons mild honey, such as clover (more to taste)

1cinnamon stick

1teaspoon vanilla extract

2strips orange zest

1strip lemon zest

1firm but ripe pear, peeled, cored and diced (optional)

1 apple, preferably a slightly tart variety like Pink Lady, peeled, cored and diced (optional)

Whipped cream or plain yogurt for serving, if desired

PREPARATION

1Cut large pieces of dried fruit into smaller pieces.

2.immer 5 minutes. Turn off heat and allow fruit to steep for30 minutes or longer. Remove cinnamon stick and orange and lemon zest. Serve topped with whipped cream or yogurt if desired, or stir into your morning yogurt.

https://www.nytimes.com/interactive/projects/well/healthy-recipes/recipes/dried-fruit-compote-with-fresh-apple-and-pear

Meal 2

One Pot Ratatouille Rice

Cuisine gluten-free, nut-free, soy-free, vegan, vegetarian

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Total Yield 3 servings

Calories Per Serving 363 kcal

Ingredients

1 tbsp olive oil

1 white or yellow onion diced

3 cloves garlic minced

1 medium zucchini diced

1/2 eggplant diced (I used a larger ovoid eggplant - if using Japanese eggplant, which are smaller, you could use a whole eggplant)

1/8 tsp ground black pepper

1 1/2 tsp fresh oregano

1/4 tsp red pepper flakes

1 red bell pepper diced

2 Roma tomatoes diced

1 cup white rice (see notes)

1 and 1/2 cups low-sodium vegetable broth plus more as needed

fresh basil chiffonade for serving

Instructions

In a skillet or saucepan, warm the olive oil over medium heat. Add the onion with a sprinkle of salt, and cook for 3 to 5 minutes, stirring frequently, until translucent. Add the garlic and cook for 30 to 60 seconds more, until fragrant.

Add the zucchini, eggplant, black pepper, oregano, red pepper flakes, another pinch of salt; stir; and cook for 60 seconds. Add the bell pepper and tomatoes with another pinch of salt and cook for 2 to 3 minutes, until the tomatoes start to release some liquid.

Finally, add the rice and vegetable broth and stir. Bring the mixture to a gentle boil, then reduce it to a simmer. Cover the pan and cook the mixture, stirring occasionally, for about 15 to 18 minutes or until the rice is done. Add more liquid if you notice the liquid is low and/or the rice is sticking to the bottom of the pan.

Season to taste with more salt, pepper, dried herbs, and red pepper flakes as desired. Serve hot, topped with chiffonade of fresh basil. Once cooled to room temperature, leftovers can be stored for up to 5-7 days in the refrigerator.

Recipe Notes

Time-saving tip: I did some of the dicing of the other vegetables while the onions and garlic were softening. Use your best judgment on what you can get done in that time 🙂

You can use any type of white rice, just pay attention during cooking and add more broth (or water) if needed. If you use short grain rice (like Arborio), I recommend giving it a rinse before you get started. Short grain rice tends to be the most starchy and could lend a slightly gummy quality to your final dish if not rinsed.

Nutrition Facts

One Pot Ratatouille Rice

Amount Per Serving (1 third recipe)

Calories 363Calories from Fat 54

% Daily Value*

Total Fat 6g9%

Saturated Fat 1g5%

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Sodium 672mg28%

Potassium 613mg18%

Total Carbohydrates 69g23%

Dietary Fiber 6g24%

Sugars 7g

Protein 8g16%

Vitamin A29%

Vitamin C77%

Calcium6%

Iron18%

* Percent Daily Values are based on a 2000 calorie diet.

https://yupitsvegan.com/one-pot-ratatouille-rice/

Mixed Greens with Pears, Goat Cheese, Dried Cranberries and Spiced Pecans

INGREDIENTS

1 5-ounce bag mixed baby greens

2 ripe Bartlett pears

¾ cup dried cranberries

1/3 cup very thinly sliced red onion

salad dressing of your choice such as a balsamic vinaigrette

¾ cup Spiced Pecans (see recipe)

¾ cup crumbled goat cheese (blue cheese may also be substituted)

INSTRUCTIONS

Place the mixed baby greens in a large bowl.

Peel the pears and cut into thin slices, removing the core and any seeds.

Add the pear slices, cranberries and sliced red onion to the bowl with the greens. Toss with enough vinaigrette to lightly coat everything in the bowl.

Sprinkle the Spiced Pecans and the goat cheese over the top of the tossed salad.

Serve immediately.

https://www.afamilyfeast.com/mixed-greens-with-pears-goat-cheese-dried-cranberries-and-spiced-pecans/

Asparagus Veggie Sauteed Mix

Serves: 4-6

Ingredients

1 stick butter

1 bunch fresh asparagus stalks, trimmed

8 oz fresh mushrooms

1 large onion diced

3-4 clove garlic diced

1 medium zucchini sliced

1 medium yellow squash sliced

salt and pepper to taste

1/4 tsp cayenne pepper

1 tsp 5 spice chinese powder

Directions

1. How to Make it: Heat your butter in a skillet till hot, then add your onion, mushrooms, garlic and saute till tender about 10 minutes Add Asparagus, zucchini and squash and cook till tender, add seasonings and stir till mixed Serve up Hot with your entree Enjoy

https://www.justapinch.com/print/side/side-vegetable/asparagus-veggie-sauteed-mix.html?ttl=1555008783

Strawberry Peach Banana Smoothie

Ingredients

1-1/4 cups milk

1 cup frozen unsweetened strawberries

1/2 cup frozen unsweetened sliced peaches

1 small ripe banana, halved

3 tablespoons sugar

Directions

Place all ingredients in a blender; cover and process until smooth. Pour into chilled glasses; serve immediately.

Nutrition Facts

1-1/4 cups: 250 calories, 5g fat (3g saturated fat), 15mg cholesterol, 63mg sodium, 47g carbohydrate (39g sugars, 3g fiber), 6g protein.

https://www.tasteofhome.com/recipes/strawberry-peach-banana-smoothie/

Meal 3

Vegan Eggplant-Mushroom Bolognese

INGREDIENTS

1 medium eggplant, peeled and cubed

8 ounces fresh mushrooms

½ medium onion

1 clove garlic

3 tablespoons jovial Reserve Blend Extra Virgin Olive Oil

1 tablespoon fresh parsley, minced

One 18-ounce jar jovial Crushed Tomatoes

1½ teaspoons fine sea salt

Pinch of dry oregano

Pinch of dry thyme

Pinch of dry basil

Pinch of black pepper

One 12-ounce box penne

INSTRUCTIONS

Add the eggplant, mushrooms, onion, and garlic to the bowl of a food processor and pulse to a coarse chop.

In a large skillet, add the oil, parsley, and vegetables. Cover and cook on low heat for 5 minutes.

Add the tomatoes, salt, oregano, thyme, basil, and pepper. Cook covered, on medium heat, for 20 minutes until the sauce thickens.

Cook the pasta according to the package instructions.

Toss the pasta with the sauce and serve.

https://jovialfoods.com/recipes/vegan-eggplant-mushroom-bolognese/

Savory Asparagus and Spinach Sauté

Ingredients

1 large bunch asparagus (rinsed, ends cut off, and chopped into 1″ pieces)

10 oz mushrooms, roughly chopped

2 cups spinach

1 tsp Red Boat fish sauce

1 tsp white balsamic

1/4 tsp garlic powder (or one glove of fresh garlic)

1/4 tsp onion powder

1/2 tsp oregano

Salt and pepper to taste

Instructions

Heat coconut oil in a large skillet over medium heat until melted.

Add asparagus to pan and a pinch of salt and pepper, and let cook for two minutes before adding in mushrooms.

Combine spices in a separate bowl and sprinkle half onto the asparagus and mushrooms. Let mixture cook for 6-8 minutes.

Add spinach and cover the skillet for 2-4 minutes. Once spinach is wilted, sprinkle other half of spices overtop the mixture and stir.

To finish the dish, pour the Red Boat fish sauce and balsamic overtop and stir. Immediately remove from heat.

https://coconutsandkettlebells.com/savory-asparagus-spinach-saute/

Mushroom and Pickled Orange Salad

Active Time: 30 minutes Total Time: 3 hours Serves: 2

3 whole oranges

1 cup sugar

¼ cup white wine vinegar

2 whole cloves

1 cinnamon stick

For the orange vinaigrette:

⅓ cup Sherry vinegar

1 shallot, chopped

Zest and juice of 2 oranges

1 cup olive oil

Kosher salt

For the pickled oranges:

1 tablespoon pine nuts

2 tablespoons olive oil

6 ounces mixed mushrooms, such as shiitake, maitake and oyster, sliced

4 ounces mixed baby greens

1 whole orange

Shaved Parmesan, for garnish

1. Pickle oranges: Wash oranges and trim tops and bottoms to expose segments. Following divisions between segments, cut into wedges with peel intact.

2. Place oranges in a medium saucepan and cover with cold water. Bring to a simmer over medium-high heat, then reduce heat to medium-low. Simmer, stirring occasionally, 1 hour. Strain, then return oranges to saucepan along with sugar, vinegar, cloves, cinnamon and 3 tablespoons water. Bring to a simmer over medium-high heat, then reduce heat to low. Simmer, stirring occasionally, until rinds are translucent, about 1¼ hours. Cool to room temperature. (Pickled oranges will keep up to 1 month in a sealed container in refrigerator.)

3. Make vinaigrette: In a blender or food processor, combine vinegar, shallots and orange zest and juice. With motor running, slowly pour in oil until emulsified. Season with salt.

4. Supreme orange for salad: Use a knife to trim top and bottom from fruit. Set fruit on end and, slicing from top to bottom following curve of fruit, cut away peel and pith. Release sections one at a time by inserting blade between membrane and flesh on either side and then removing loosened flesh.

5. Prepare remaining salad ingredients: Heat a dry skillet over medium heat. Toast pine nuts, stirring occasionally, until golden brown, 4–5 minutes. Set aside.

6. Heat olive oil in skillet over medium-high heat. Sauté mushrooms until golden brown, 5–7 minutes. Transfer mushrooms to a medium bowl.

7. Add greens, 4 tablespoons vinaigrette, 5 pickled oranges and supremes to mushrooms and toss to coat. Divide salad between two plates and top with pine nuts and Parmesan.

https://www.wsj.com/articles/recipe-mushroom-and-pickled-orange-salad-1458159395

Low-Fat Cinnamon Peach Banana Bread

INGREDIENTS

1 3/4 cups all-purpose flour

1 teaspoon baking powder

3/4 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon cinnamon, plus extra for dusting

1 cup mashed banana

1 cup finely diced peaches (about 2 peaches), plus about 8-10 thin peach slices for topping

1/2 cup packed dark brown sugar, plus 2 tablespoons for topping

2 tablespoons butter, browned or melted (you can also use coconut, olive, or canola oil)

1 egg

1 teaspoon vanilla

1/3 cup nonfat plain vanilla greek yogurt

INSTRUCTIONS

Preheat oven to 350 degrees F. Grease a 9-inch loaf pan.

In a medium mixing bowl, combine flour, baking powder, baking soda, cinnamon and salt together and set aside.

In a large mixing bowl, whisk together mashed bananas, butter, 1/2 cup brown sugar until well combined. Add vanilla and egg and whisk again until well combined. Whisk in diced peaches. Add in dry ingredients and yogurt alternatively, folding together well combined.

Pour batter into loaf pan. Top with thinly sliced peaches and sprinkle 2 tablespoons of brown sugar over the top. Dust lightly with cinnamon. Bake for 60-70 minutes, or toothpick comes out almost clean in center.

Cool for 10 minutes in pan, then remove from pan gently and transfer to wire rack. Cool completely. Cut into thick slices and enjoy!

https://www.ambitiouskitchen.com/low-fat-cinnamon-peach-banana-bread/

Extras

Mushroom Spinach Eggplant Rollatini

Prep Time20 mins

Cook Time1 hr

Total Time1 hr 20 mins

Servings: 4 -6

Author: Cheryl Lang

Ingredients

Tomato Sauce

2 Tablespoons Olive Oil

1 Yellow Onion

2-3 Garlic Cloves

2 teaspoons dried Basil

28 ounce can of Crushed Tomatoes

Salt and Pepper to taste

Eggplant Rollatini

1 large Eggplant or 2 medium Eggplants

1 Tablespoon Olive Oil

2 cups Mushrooms sliced

5 ounces Spinach

1 1/2 cups Ricotta

1 teaspoon Garlic Powder

Salt and Pepper to taste

Red Sauce see recipe

1/2 cup Mozzarella Cheese shredded

Instructions

Tomato Sauce

Add the Olive Oil into a medium saucepan over medium heat

Chop the onion and add into the saucepan, sauteeing until onion becomes translucent and slightly golden brown

Mince the garlic cloves and add in the garlic and the dried basil with the onion

Saute the garlic with the onion just until the garlic becomes golden brown and fragrant, about 1 minute

Pour in the can of crushed tomatoes to the saucepan

Allow to simmer for 25-30 minutes

Season with salt and pepper to taste

When finished, pour sauce on top of eggplant rollatini

Eggplant Rollatini

Preheat the oven to 400 degrees

Slice the eggplant lengthwise into 1/4 inch thick slices

Brush each slice with the olive oil

Heat a grill on medium-high and grill eggplant for about 2 minutes each side until eggplant is tender enough to roll

Once eggplants are grilled, place on a plate and set aside while you prepare the filling

Heat a medium-sized frying pan on medium heat and add in about a tablespoon of olive oil

Saute the mushrooms and spinach until the mushrooms are tender and the spinach has wilted

Place mushrooms and spinach into a paper towel and squeeze out any excess water

Mix the mushrooms and spinach in a mixing bowl with the ricotta and garlic powder

Salt and pepper the ricotta mixture to taste

Place a spoonful of the ricotta mixture in the center of each eggplant slice

Roll each eggplant slice into a roll with the ricotta mixture in the middle

Place all of the eggplant rolls a cast iron skillet or a baking dish

Pour the red sauce on top of the eggplant rolls

Sprinkle the mozzarella cheese on top

Place the dish into the oven and bake for 25 minutes or until the cheese is bubbling on the top and the ricotta mixture in the middle is warm throughout

http://leangreennutritionfiend.com/spinach-mushroom-eggplant-rollatini/

Zucchini & Yellow Squash Ribbons with Daikon, Oregano, & Basil

Servings: eight.

Ingredients

3 small zucchini (about 1 lb.)

3 small yellow summer squash (about 1 lb.)

1 large daikon radish (about 1/2 lb.)

20 medium basil leaves, very thinly sliced

2 tsp. chopped fresh oregano

6 Tbs. extra-virgin olive oil

2 Tbs. fresh lemon juice

1 tsp. finely grated lemon zest

Kosher salt and freshly ground black pepper

Small basil leaves for garnish (optional)

Nutritional Information

Preparation

Trim the ends of the zucchini and yellow summer squash. With a vegetable peeler, shave the zucchini lengthwise into long, wide strips about 1/16 inch thick. When you get to the center of the zucchini, where the seeds are, turn it over and slice from the other side until you get to the center again. Discard the center. Put the zucchini ribbons in a large bowl. Slice the yellow squash using the same technique and add them to the zucchini. Peel off and discard the rough exterior peel of the daikon and then shave the daikon as you did the squash. Add the strips to the bowl with the squash, along with the basil and oregano.

In a small bowl, whisk the olive oil, lemon juice, and lemon zest. Season to taste with salt and pepper. Toss the vegetables with enough of the vinaigrette to lightly coat them (you may not need all of the vinaigrette) and season to taste with salt and pepper. Serve immediately, garnished with the small basil leaves (if using)

https://www.finecooking.com/recipe/zucchini-yellow-squash-ribbons-with-daikon-oregano-basil

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