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Egg White Omelette

2 Egg Whites
1/2 Cup Fresh Spinach
1 Small Sliced Tomato
Add contents to a bowl with a sprinkle of salt and pepper to taste. Whisk until fluffy. Cook on medium heat and flip half-way through.
*Serve with 1/2 Cup of Fresh Cut Fruit

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Healthy Banana Bread

3 Large Eggs
3 Large Very Ripe Bananas, mashed (about 1.5 cups) 
1T Vanilla Extract
2T Honey (optional)
2 Cups Almond Flour (I love King Arthur Brand)
1tsp Cinnamon
1tsp Baking Soda 
1/4tsp Salt

Preheat your oven to 350 degrees and prepare a small loaf pan with cooking spray (option- may use parchment paper). Combine all wet ingredients including eggs, mashed bananas, vanilla extract, and honey. Set aside. Combine dry ingredients to include almond flour, cinnamon, salt, and baking soda. Gently fold dry ingredients into the combined wet ingredients until well mixes. Avoid over mixing so the bread doesn't become too tough. Pour into prepared loaf pan and bake for 40-50 minutes, or until a toothpick comes out clean. 

Place loaf pan on a wire rack and let cool completely, about 2 hours. Cutting into it when it's warm will cause it to deflate since it is such a delicate and moist bread. Enjoy!

Blue and Red Patriotic Memorial Day Inst

Greek Chicken Pita 

1 Whole Wheat Pita or Pita Pocket
2 Tbsp Plain Hummus
3oz Grilled Chicken Breast
1oz Fat Free Crumbled Feta

Top with Sliced Cucumber, Red Onion, and Tomatoes 

* Serve with 1/2 Cup of Fresh Cut Fruit



Strawberry Banana Breakfast Smoothie

1 1/4 cup almond milk
1 scoop vanilla or unflavored protein powder
1 tablespoon nut butter
1 banana
1 cup frozen strawberries
1/3 cup rolled oats


Add almond milk, nut butter, banana, strawberries and rolled oats to a high speed blender.
Blend until perfectly smooth and serve right away.


Blackened Fish Tacos

For the Slaw:
1 cup thinly sliced white onion
1 cup shredded or very thinly sliced red cabbage
½ cup sour cream (reduced-fat is fine)
4 tablespoons chopped fresh cilantro leaves 
4 tablespoons fresh lime juice
3 jalapeño peppers, seeded, deveined and roughly chopped

For the Blackening Spices:
1 ½ teaspoons paprika
1 ½ teaspoons brown sugar
1 teaspoon dried oregano
¾ teaspoon garlic powder
½ teaspoon salt
½ teaspoon ground cumin
¼ teaspoon cayenne pepper

Fish and other ingredients:
4 (6-ounce) skinless fillets of firm white fish such as catfish, tilapia, halibut, or red snapper
1 tablespoon light cooking oil
8 (6-inch) corn tortillas
1 ripe avocado, peeled and thinly sliced
4 lime wedges
Cilantro leaves

Make the Slaw: Combine sour cream, cilantro, lime juice and jalapeños in a food processor or blender; process until smooth. Toss onions and cabbage with the cilantro lime sauce. (the slaw can be made up to a day ahead. Refrigerate until ready to use.)
Make The Spice Mix: Combine paprika, sugar, oregano, garlic powder, salt, cumin and cayenne in a small bowl.
Heat the Tortillas: preheat oven to 350ºF Stack tortillas and wrap them in foil. Heat them in the warm oven for 5-10 minutes.
Blacken the Fish: Turn on your hood vent. Heat a large dry cast iron skillet over medium-high heat until hot. (if you don't have a cast iron skillet, heat your grill) Lay fish out on a platter or on waxed paper. Brush a little oil on each side and sprinkle the top of each fillet with ¾ teaspoon of spice mix. Place 2 fillets, spiced-side down, in the pre-heated skillet. Then sprinkle the top side of each fillet with ¾ teaspoon of spice mix. Cook for 2 ½ - 3 minutes per side, or until spices are blackened and fish is cooked through. Transfer fish to a platter and tent with foil to keep warm. Wipe the pan clean to avoid a burnt taste. Repeat with the other two fillets.
Assemble the Tacos: Divide fish, slaw and avocado evenly among warmed tortillas. Spoon on any remaining sauce from the bottom of the bowl of slaw. Sprinkle cilantro leaves on top. Serve with lime wedges.


White Bean and Tuna Salad​

19oz cannellini beans
6oz solid white tuna packed in water
2tbs green onions, sliced
2tbs extra virgin olive oil
1tbs balsamic vinegar
1 clove garlic, minced

Rinse and drain beans
Drain and flake tuna
Combine all ingredients

Blue and Red Patriotic Memorial Day Inst

Zesty Shrimp Tacos

2 Small Whole Wheat Tortillas
4oz Cooked Shrimp
1/2 Cup Shredded Cabbage
1/2 Sliced Jalapeno 
1/8 Cup Cilantro
1 Fresh Lime, Cut into Wedges 

Using 1 Tbsp avocado oil, pan sear shrimp with a sprinkle of salt and pepper to taste. Dress tortillas with shrimp, shredded cabbage, sliced jalapeño, and cilantro. Squeeze fresh lime juice over the tacos. 

Fresh Berries Milkshake

Berry Protein Smoothie

1/4 Cup Blueberries
1/2 Medium sized Banana
1/4 Cup Strawberries 
1/4 Cup Fresh Spinach 
1/4-1/2 cup Milk or Alternative
1 Scoop Vanilla Protein Powder 
Blend until smooth!

* For best results uses frozen berries. 

Blue and Red Patriotic Memorial Day Inst

Tomato & Avocado Salad

1 Small Has Avocado, Cubed
A Medium Tomato, Sliced
1/2 Cucumber, Cubed
1/4 Sliced Red Onion
1/2 Lime, Squeezed 

*Top with Fresh Cilantro, if desired. 



Grilled Zucchini 


6 whole zucchini (medium Sized)
1/4 cup olive oil
1 teaspoon kosher salt
1 teaspoon black pepper
3 whole lemons (Zested)
1 teaspoon kosher salt (additional)
olive oil (Extra, If Needed For Brushing)

Lop off the tops and bottoms of the zucchini and slice them into quarters, lengthwise. Place them all in a large plastic zipper bag. Drizzle in olive oil, 1 teaspoon salt, pepper, 1 tablespoon lemon zest and the juice of two lemons. Seal the bag(s) and smush them around a bit so that the zucchini is coated. Set aside for 15 to 20 minutes to marinate.
Prepare the indoor or outdoor grill to medium to medium-low heat. Grill the zucchini on all three sides until nice and tender, being careful not to burn them. Remove the zucchini to a plate as it gets done.
Pile up the rest of the lemon zest and sprinkle 1 tablespoon kosher salt on top. Use a knife to chop the salt and zest together until it becomes...well, lemon salt! Add more salt if it needs it. Sprinkle the lemon salt over the plate of grilled zucchini and serve.


Cinnamon Crunch Protein Bites

1/2 cup rolled oats
1 scoop vanilla or unflavored protein powder
2tsp cinnamon
1/4 cup chia seeds
1/2 cup almond butter
1/4 cup coconut oil
1/4 cup honey
2tbs shredded coconut (optional)

Combine all of the ingredients (except for the shredded coconut) in a bowl and mix together.
Roll into about 14 balls. Refrigerate for about 10 minutes.
Roll each ball in the shredded coconut (optional). Serve and enjoy! Store in refrigerator for up to 2 weeks!


Black Bean-Quinoa Buddha Bowls​

3 cups black beans
2 2/3 cup cooked quinoa
1 cup hummus

4tbs lime juice
1 medium avocado
3/4 cup pico de gallo

1/2 cup chopped fresh cilantro

 Combine beans and quinoa in a large bowl
Dice avocado and toss with 1tbs lime juice to prevent browning
Stir hummus and remaining lime juice together in a small bowl
Pour the hummus dressing over the beans and quinoa
Top with avocado, pico de gallo, and cilantro

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Gluten Free Air Fryer Coconut Shrimp 

1lb Peeled and Deveined Extra Large Shrimp 
1-2 Cups Almond Flour
2 Large Eggs 
3/4 Cup Full Fat Coconut Milk
1Cup Gluten Free Bread Crumbs 
1/5 Cups Unsweetened Shredded Coconut
Salt & Pepper to Taste 

In a bowl, combine almond flour with salt and pepper to taste. In another bowl, whisk together eggs and coconut milk. In a third bowl, combine gluten free bread crumbs and shredded coconut. 


Pat dry the prepared shrimp. Coat in almond flour mixture, then dip into egg mixture and let the excess liquid drip off. Toss in bread crumbs and shredded coconut until evenly coated, set aside on a plate. Repeat until all shrimp are prepared. Place the plate in the refrigerator 30-60 minutes to chill and set. 


Preheat the air fryer to 360°. Spray air fryer basket with non-stick cooking spray and line shrimp in basket in a single layer (you’ll likely need to do several batches). Cook for 8 minutes or until crispy, turning half way through. 




Optional spicy pineapple marmalade: 


Combine fresh crushed pineapple (drained) OR pineapple jam with 1T Thai chili sauce (Sambal Oelek). Serve on the side with coconut shrimp.

Blue and Red Patriotic Memorial Day Inst

Black Bean Salad

1/2 Cup Cooked Black Beans
1/4 Cup Yellow Corn
1/2 Cup Chopped Tomato
1/4-1/2 Cup Chopped Red Bell Pepper

Toss with 1/2-1 whole Fresh Lime Juice 



New England Clam Chowder

4 slices bacon (about 1/4-inch thick, cut into lardons)

1 tablespoon olive oil

3 tablespoons all purpose flour

2 cans clam juice

1 cup water

2 large potatoes (peeled and diced)

2 cans clams (drained, discard the liquid)

1 cup cooking cream

In a large saucepan, brown the bacon in the oil until crisp. Remove the bacon with a slotted spoon. Set aside on paper towel.
In the same saucepan, soften the onion and garlic in the bacon fat until the onion is translucent. Season with salt and pepper. Sprinkle in the flour and cook for 1 minute, stirring constantly. Add the clam juice and bring to a boil, stirring constantly.
Add the water and potatoes and bring to boil. Simmer for about 20 minutes or until the potatoes are tender. Add the clams and cream and simmer for 2 to 3 minutes. Adjust the seasoning. Garnish with bacon and serve with toasted bread or crackers.


Shortcut Butter Chicken

1 can Campbell's® Condensed Tomato Soup (10 3/4 ounces)

1 cup water

2 teaspoons curry powder

1 teaspoon garlic powder

1 teaspoon ground ginger

4 cups cauliflower florets (medium florets, about 16 ounces)

1/2 cup unsweetened coconut milk (canned)

2 cups rotisserie chicken (cubed)

3 tablespoons chopped fresh cilantro

4 cups cooked Jasmine rice

Heat the soup, water, curry powder, garlic powder and ginger in a 12-inch skillet over medium-high heat to a boil. Reduce the heat to medium.
Stir in the cauliflower and coconut milk. Cover and cook for 12 minutes or until the cauliflower is tender. Stir in the chicken and cilantro. Season to taste with salt and pepper. Serve the chicken mixture over the rice.


Breakfast Taco Scramble

8 large eggs, beaten
1/4 tsp Adobo seasoning
1/2 cup shredded cheese
1lb lean ground turkey
2 tbs taco seasoning

1/2 small onion, minced
2 tbs bell pepper, minced
4oz can tomato sauce
1/4 cup water
1/4 cup scallions or cilantro

12 baby gold or red potatoes, quartered
4 tsp olive oil
1/2 tsp garlic powder
salt and pepper, to taste

In a large bowl beat the eggs, season with Adobo seasoning and add the cheese.
Preheat the oven to 425F. Spray a 9x12 or large oval casserole dish with oil.
Toss together the potatoes, 1 tablespoon oil, 3/4 teaspoon salt, garlic powder, and black pepper.
Bake until tender, tossing every 15 minutes, about 45 minutes to 1 hour.
Meanwhile, brown turkey in a large skillet over medium heat, breaking up while it cooks. When no longer pink, add the spices and mix well.
Add the onion, bell pepper, tomato sauce, and water. Stir and cover, simmer on low for about 20 minutes.
Spray another skillet with nonstick spray and add the eggs, 1/4 teaspoon salt, and scramble. Cook until just set, about 2 to 3 minutes.
To serve, place 3/4 cup turkey and 2/3 cup eggs in each plate or bowl. Divide the potatoes and top each with 1 tablespoon of shredded cheese, scallions, or cilantro. Serve with salsa on the side and enjoy!

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