Naturally Skinny: 100 Organic Recipes Under 350 Calories
Author: Samantha Brown
Date: 2011-08-30T04:00:00+00:00
Keywords: Cookbooks; Food & Wine; Cooking Methods; Organic; Special Diet; Weight Loss; Health; Fitness & Dieting; Diets & Weight Loss; Low Fat; Diets
Description: Many recipes might be under 350 calories, but are they also completely organic and absolutely delicious? The recipes are clearly laid out with an ingredient list, step-by-step instructions, the number of servings, the calories per serving, the total fat per serving and a clever description that will entice you to prepare it. This comprehensive collection of 100 appetizing organic recipes will keep you and your family satisfied and healthy for a lifetime to come. Naturally Skinny 100 Organic Recipes includes some of the most mouthwatering organic recipes in existence from flavorsome breakfasts,

Naturally Skinny

100 Organic Recipes Under 350 Calories

by Samantha Brown

Contents

Chapter 1: Breakfast
Chapter 2: Lunch
Chapter 3: Snacks
Chapter 4: Sides
Chapter 5: Dinner
Chapter 6: Dessert

Chapter 1: Breakfast

Spinach and Goat Cheese Frittata
Shredded Potato Pie
Banana Bran Muffins
Whole Grain Pancakes
No Cook Oatmeal
Asian Inspired Scrambled Eggs
Mixed Berry Smoothie With Flax
Blue Apple Smoothie
Spinach Omelet
Caramelized Oatmeal
Brown Rice Veggie Hash
Cinnamon Scented Quinoa
Spinach and Egg Skillet Breakfast
Strawberry Cheese Omelet
Tropical Orange Smoothie
Strawberry Spinach Smoothie

Spinach and Goat Cheese Frittata

Eggs are a great breakfast for a lot of reasons: They’re quick to prepare, full of high quality protein, and are so versatile you can eat them with just about anything, from veggies to meats to cheeses. This recipe combines healthy fresh spinach and creamy goat cheese for a delicious breakfast you’ll go back to again and again.

Ingredients:
2 tbsp olive oil
8 free range, organic eggs
2 tablespoons organic milk
4 cups fresh organic spinach
1/2 cup crumbled locally made organic goat cheese
Salt and pepper to taste

Directions:
In a large nonstick skillet heat the olive oil over medium heat. In a large bowl beat the eggs with the milk. Add a pinch of salt and pour into the skillet. Allow to cook for about 2 minutes, and spread the spinach on top, pressing down into the eggs. Cover for a few minutes until the eggs are set. Remove lid, top with the goat cheese, allow to cook until cheese is slightly melted. Slide onto a plate or serving dish, cut into quarters and serve.

Serves 4
Calories per serving: 260
Fat per serving: 20g

Shredded Potato Pie

This is similar to the crispy hash brown potatoes you normally see at greasy diners and pancake houses. The difference is that this is baked, and has some lean ham added for protein, so it can be a light meal on its own. Use high quality nitrate free ham for best taste and health, and you can’t go wrong with this new take on a traditional breakfast dish.

Ingredients:
2 pounds organic baking potatoes, skin on, shredded
1/4 cup diced organic onion
2 tbsp olive oil
1/2 cup high quality organic smoked ham, finely chopped
1/4 cup shredded organic cheddar
Salt and pepper to taste

Directions:
In a large cast iron skillet, heat the oil over medium heat. Add the onion and sauté until soft. Add the potatoes and season with salt and pepper. Add the chopped ham, and toss to combine. Even out mixture in the skillet and top with the cheddar.

Bake in a 350º oven for 25-30 minutes until cheese is bubbly and potatoes are brown and crispy. Slice into wedges and serve.

Serves 6
Calories per serving: 220
Total fat per serving: 6g

Banana Bran Muffins

Muffins are not what you think of health food, but if made with the right ingredients, they can be. These muffins are made with whole-wheat flour and wheat bran for a healthy high fiber morning indulgence. Try one; you’ll never know you’re eating something good for you. You can add walnuts or chocolate chips to this recipe if desired, but it’s delicious as is.

Ingredients:
2 large organic eggs
2/3 cup light brown sugar
2 organic bananas, mashed
1 cup organic buttermilk
1 cup unprocessed wheat bran
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 ¾ cup organic whole-wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt

Directions:
Preheat oven to 350º. Grease 12 muffin cups. Beat the eggs and sugar until smooth. Add the banana, buttermilk, bran, oil and vanilla extract. In a large bowl, sift together dry ingredients and fold into the wet. Divide batter evenly among the muffin tins. Bake until the tops are browned about 15-20 minutes. Cool on a wire rack.

Makes 1 Dozen Muffins
Calories per serving: 197
Total fat per serving: 6g

Whole Grain Pancakes

If you’re trying to watch your calorie intake, traditional breakfast foods like waffles and pancakes seem like diet busters, but they don’t have to be. These are made with organic whole-wheat flour and oats for fiber and protein, yet they are hearty, filling and delicious. This batter can be used for waffles or pancakes, and when served with fresh fruit instead of syrup, it makes for an amazing breakfast.

Ingredients:
2 cups organic buttermilk
1/2 cup organic rolled oats
1 1/2 cups organic whole-wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
2 large organic eggs
1/4 cup brown sugar
1 tablespoon organic oil or butter
2 teaspoons vanilla extract

Directions:
In a large bowl beat the buttermilk with the eggs, sugar, oil and vanilla. In a separate bowl, combine the dry ingredients and sift. Slowly pour the liquid into the dry ingredients and stir until just combines.

Heat a large cast iron skillet or griddle over medium high heat. Brush with oil or butter and drop 1/4 cup scoops of batter on griddle. When bubbly turn over and cook until browned. Serve with fresh fruit of your choice. Makes about 16 pancakes.

Serves 8
Calories per serving: 182
Total fat per serving: 4

No Cook Oatmeal

This is an easy meal for those that love oatmeal, but don’t always have time to prepare during a morning rush. Although you must get it ready the night before, it’s as easy as adding all the ingredients in a bowl, covering and putting in the fridge. You can serve this warm if you’d like, but it’s delicious (and fast!) straight from the refrigerator. Serve with fresh berries for a nutritionally balanced healthy meal that will keep you full for hours.

Ingredients:
2 cups organic rolled oats (not instant)
2 cups organic skim milk
1 tsp organic vanilla extract
Zest from 1 organic lemon
Pinch salt

Directions:
Put all in ingredients in a large bowl, stir to combine. Cover with plastic wrap and put in the fridge. Allow to sit for 6-8 hours. Serve hot or cold, with fresh fruit.

Serves 4
Calories per serving: 200
Total fat per serving: 3g

Asian Inspired Scrambled Eggs

Eggs are a healthy, high quality protein that is easy to prepare and go with just about any flavor. This combination has aromatic ginger and soy sauce for an Asian flair, and is loaded with veggies so it will fill you up and keep you satisfied for hours.

Ingredients:
1 1/2 tsp organic fresh ginger, grated
1 tsp butter
1/2 cup organic mushrooms, sliced
5 sliced organic snow peas
1/4 cup organic red bell pepper, chopped
3 organic scallions, sliced
1 tsp soy sauce
3 organic egg whites
1 organic whole egg

Directions:
Beat together egg and egg whites. Add butter to a nonstick skillet. Add beaten eggs and vegetables. Stir until eggs are cooked through. Serve and enjoy!

Serves 1
Calories per serving: 186
Fat per serving: 9 grams

Mixed Berry Smoothie with Flax

Berries of all varieties are loaded fiber and antioxidants and blend into a sweet tart and delicious smoothie perfect for a quick breakfast on the go. You can use fresh berries if you’d like, just add a cup of ice to the blender. You can use any combination of berries you have on hand for this smoothie, whether just one or a few for delicious results.

Ingredients:
1 cup fresh organic orange juice
1 organic banana
2 cups organic frozen mixed berries
1/2 cup organic vanilla yogurt
3 tbsp ground organic flax seeds

Directions:
Add your orange juice and flax seed to the blender, followed by the banana, berries and yogurt. Blend until smooth. Serve and enjoy!

Serves 2
Calories per serving: 273
Fat per serving: 5 grams

Blue Apple Smoothie

Blueberries are a healthy addition to any diet. Low in calories, and high in fiber, these tiny bluish purple jewels are loaded with antioxidants that help fight off cancer and disease. It doesn’t hurt that they’re juice and sweet and delicious raw or cooked. This smoothie is a perfect breakfast on the go, as it’s loaded with nutrition and flavor.

Ingredients:
1 cup fresh organic apple juice
1 organic banana
1 cup organic frozen blueberries
1/2 cup organic vanilla yogurt

Directions:
Add juice to the blender, followed by the rest of the ingredients and blend. Serve and enjoy.

Serves 2
Calories per serving: 191
Fat per serving: 2 grams

Spinach Omelet

Eggs are the perfect breakfast food when you want something substantial but don’t have a lot of time. This is no exception. With spinach and sundried tomatoes, you’re getting flavor and nutrition, fast.

Ingredients:
3 organic eggs, beaten
2 organic milk
1/4 cup organic spinach, chopped
2 organic sundried tomatoes, sliced
1 tablespoon organic butter
1 teaspoon organic grated Parmesan cheese

Directions:
Heat the butter in a nonstick omelet pan. Beat the eggs and the milk and add to the pan. Cook until edges are cooked, about a minute. Add the spinach and tomatoes, fold in half. Continue cooking until eggs are done and dust with the Parmesan. Serve immediately.

Serves 1
Calories per serving: 315
Total fat per serving: 25g

Caramelized Oatmeal

If you portion this into ramekins and serve it for a brunch, it looks kind of fancy, and is also delicious and healthy. If you don’t have a torch, you can put these under the broiler for a minute or two to burn the sugar on top.

Ingredients:
1 cup organic steel cut oats
3 1/2 cups water
1/2 cup organic skim milk
1 tsp vanilla extract
Organic sugar for caramelizing
Fresh organic fruit for serving

Directions:
Boil the water and add the oats with a pinch of salt. Reduce to a simmer and cook for 25 minutes or until the liquid is almost absorbed and add the milk and vanilla. Cook for about 5 more minutes. Divide the oatmeal into individual ramekins. Top each with a tsp of sugar in an even layer. With a kitchen torch, slowly burn the sugar until it forms a nice crystallized crust. Served with fresh fruit of your choices, such as berries or peaches.

Serves 2
Calories per serving: 201
Total fat per serving: 3g

Brown Rice Veggie Hash

This is a great way to use up leftover brown rice. While hash is traditionally served as a side, this is filling enough to stand on its own.

Ingredients:
1/2 cup cooked organic brown rice
1/2 small organic onion, chopped
1 organic rib celery, chopped
1/2 organic bell pepper, chopped
1 tablespoon shredded organic cheddar
1 organic, beaten
2 tablespoons curry powder
1 tablespoons organic olive oil

Directions:
Combine all ingredients in a large bowl. In a large skillet, heat the olive oil. Add the rice mixture and cook, stirring until brown on all sides, and crispy. Serve immediately.

Serves 2
Calories per serving: 306
Total fat per serving: 11g

Cinnamon Scented Quinoa

This is a great alternative to oatmeal, and is healthy and filling. If you can find red quinoa, it makes for a stunning visual presentation, but the white will do fine.

Ingredients:
1 cup cooked organic quinoa
1/2 cup organic milk
1/2 teaspoon organic honey
1 teaspoon cinnamon
1 tablespoon organic pecans, chopped

Directions:
In a small saucepan, heat the milk and add the rest of the ingredients. Stir and heat thoroughly. Serve immediately.

Serves 2
Calories per serving: 332
Total fat per serving: 8g

Spinach and Egg Skillet Breakfast

Fast and easy, this is a super breakfast when you want something hot but need to rush out the door. If you have more time, add chopped potatoes for an even more filling breakfast.

Ingredients:
2 cups organic baby spinach
2 organic eggs
1 tablespoons organic olive oil

Directions:
In a cast iron skillet heat the olive oil. Crack the eggs in the skillet, season with salt and pepper and fry to your liking. When eggs are almost done, add the spinach and stir until wilted. Serve immediately.

Serves 1
Calories per serving: 259
Total fat per serving: 22g

Strawberry Cheese Omelet

If you’ve never had fruit with your eggs, you should try this, you’ll be pleasantly surprised. You can use your favorite jam instead of strawberries for equally delicious results.

Ingredients:
3 organic eggs
1 tablespoon organic milk
1/2 cup organic sliced strawberries
2 tablespoons organic ricotta cheese
1 tsp organic butter
1 tsp organic honey

Directions:
Beat the eggs and milk. In an omelet pan, melt the butter. Add the eggs, when the edges are cooked add the strawberries and cheese. Fold over and continue cooking until eggs are done. Slide onto a plate, drizzle with honey and serve.

Serves 1
Calories per serving: 317
Total fat per serving: 20g

Tropical Orange Smoothie

Smoothies are great for breakfast because they are fast and healthy. This one will make you think of the tropics before you start your day.

Ingredients:
1 banana
1 cup frozen organic pineapple
1/2 cup frozen organic mango
1/2 cup organic orange juice
1/2 cup plain organic yogurt

Directions:
Put all ingredients in blender and blend until smooth and creamy. Serve immediately.

Serves 1
Calories per serving: 325
Total fat per serving: 1g

Strawberry Spinach Smoothie

This fast breakfast will give you a dose of both fruit and veggies, no cooking required. If you’re nervous about putting spinach in a smoothie, don’t be. You won’t even know it’s in there.

Ingredients:
1 organic banana
1 cup frozen organic strawberries
1 cup fresh organic baby spinach
1/4 cup plain organic yogurt
1/2 cup water

Directions:
Put all ingredients into a blender and blend until creamy. Serve immediately.

Serves 1
Calories per serving: 175
Total fat per serving: 1g

Chapter 2: Lunch

Mediterranean Wraps
Fresh Mint and Watermelon Salad
Crunchy Broccoli Salad
Avocado and Asparagus Wraps
Double Apple Spinach Salad
Silky Tomato Soup
Lettuce Wrap Tacos
Veggie Pizza with a Kick
Panzanella Salad
Sicilian Arugula Salad
Open Faced Italian Tuna Melt
White Bean Chicken Salad
Healthy Egg Salad Sandwiches
Chicken Salad with Apricots and Almonds
Easy Pumpkin Soup
Whole Wheat Chicken and Black Bean Burritos

Mediterranean Wraps

These wraps are easy to make, chock full of organic veggies, and have a fresh taste perfect for a fast and light midday meal. Feel free to add any combination of veggies you like, and use the best quality cheese you can find for the most flavor. When served with a side of hummus and organic veggies, this makes a complete, filling low calorie meal.

Ingredients:
2 organic whole wheat tortillas
1 cup organic baby spinach
1 organic tomato, diced
1 organic cucumber, diced
1 organic red onion, sliced
1 oz high quality organic feta cheese, crumbled
Juice of one organic lemon
1 tablespoon organic olive oil

Directions:
Pile all the veggies onto the two pitas pita, drizzle with olive oil and lemon juice, top each with half the cheese. Season with salt and pepper to taste, wrap and serve.

Serves 2
Calories per serving: 260
Total fat per serving: 11 grams

Fresh Mint and Watermelon Salad

Watermelon is a fresh summer treat that is usually eaten plain or with a little salt, and that’s okay, but if you’ve never tried it in a fresh salad grazed with a bit of feta, you are missing out. This low calorie salad makes a yummy low calorie lunch that is high in vitamins, minerals, antioxidants, and of course flavor!

Ingredients:
2 cups organic watermelon, cubed
1/4 cup crumbled high quality organic feta cheese
1 bunch of organic mint, rough chopped
Juice of 1 organic lime
1 Tbsp. olive oil

Directions:
Without crushing the watermelon, combine all ingredients in a bowl. Serve chilled and enjoy.

Serves 2
Calories per serving: 155
Fat per serving: 11 grams

Crunchy Broccoli Salad

This salad is crunchy thanks to the broccoli and sunflower seeds and bursting with sweet tart flavor due to the raisins and mustard vinaigrette. This salad is great on its own for a light lunch, but also goes great with a piece of grilled fish or chicken for a more complete meal.

Ingredients:
3 cups organic broccoli florets
1/2 cup organic mayonnaise
1 tbsp agave nectar
1 tsp apple cider vinegar
1 tsp Dijon mustard
1 small organic red onion, diced
1/4 cup organic golden raisins
1/4 cup organic raws unflower seeds

Directions:
Steam broccoli until crisp tender, and cool in an ice bath. Once cooled, mix with the rest of the ingredients and season with salt and pepper to taste. Serve chilled or at room temperature.

Serves 4
Calories per serving: 181
Fat per serving: 12 grams

Avocado and Asparagus Wraps

If you only think of avocado as the main ingredient in guacamole, you are missing out. When mashed and added to wraps such as this one, it adds moisture as well a hefty dose of heart healthy fats. It’s creamy, filling and delicious, and a great option for a light lunch.

Ingredients:
12 spears organic asparagus
1 ripe organic avocado, mashed slightly
Juice of 1 organic lime
2 cloves minced garlic
2 cups organic brown rice, cooked and chilled
3 tbsp organic Greek yogurt
3 8 inch organic whole wheat tortillas
1/2 cup chopped organic cilantro
2 tbsp diced organic red onion

Directions:
Steam asparagus in microwave or stove top steamer until tender. Mash the avocado, lime juice and garlic. In a separate bowl, mix the rice and yogurt. Heat the tortillas in a dry skillet and spread each one with the avocado mixture and top with the rice, cilantro and onion, topped with the asparagus. Fold both sides of tortilla up and roll tightly to close. Cut each in half crosswise before serving.

Serves 6
Calories per serving: 361
Fat per serving: 7 grams

Double Apple Spinach Salad

This salad is crunchy, tart and sweet, and provides high doses of fiber, vitamins, minerals and antioxidants. It makes a great stand-alone midday meal, or it is a lovely starter for an elegant dinner. For a little more substance, it goes great with a toasted whole grain baguette.

Ingredients:
8 cups fresh organic baby spinach
1 medium organic granny smith apple, diced
1 medium organic red apple, diced
2 ounces organic sharp white cheddar cheese, cubed
1/2 cup toasted organic walnuts
3 tablespoons organic extra virgin olive oil
1 tablespoons red wine vinegar

Directions:
Toss the spinach and the apples, and garnish with the pecans and shredded cheese. Lightly drizzle oil and vinegar over top, and serve.

Serves 4
Calories per serving: 308
Fat per serving: 17 grams

Silky Tomato Soup

There’s a reason you’ll find soups as part of almost any healthy diet, they are easy to prepare and a great way to get your vegetables. They’re also super filling and as long as they aren’t loaded with cream or milk, they can be low calorie. This tomato soup, although raw is an easy and filling light lunch option that you’ll surely come back to again and again. Serve hot or chilled; you’ll be amazed at the flavor difference.

Ingredients:
1 pint organic cherry tomatoes
1/2 cup organic sun dried tomatoes, soaked in water
1 tbs. honey
1 cup water
2 tbs. organic olive oil
1-2 clove garlic
1/2 tsp of Italian seasoning
Juice of one organic lemon

Directions:
Put all ingredients in a blender and puree until smooth. Add water to thin out if necessary. Serve chilled or at room temperature.

Serves 4
Calories per serving: 125
Fat per serving: 9 grams

Lettuce Wrap Tacos

Tacos are one of those things that have a reputation for being unhealthy, but they don’t have to be. This recipe uses lettuce leaves instead of tortillas and instead of loading up on meat and cheese for substance, is full of veggies. These make a great lunch option when you want something quick and fresh, and are fun to prepare as well.

Ingredients:
2 organic avocados, diced
3 organic tomatoes, chopped
1/2 organic jalapeno pepper, chopped
2 tbsp organic yellow onion, diced
3 cloves fresh garlic, minced
1/4 cup fresh organic cilantro, chopped
1/2 cup organic corn kernels, preferable fresh
Juice from half an organic lime
6 large organic lettuce leaves

Directions:
In a large bowl, combine all of the ingredients except the lettuce leaves. Toss thoroughly and put in the refrigerator for 30 minutes to let the flavors meld. Divide the filling between the lettuce leaves and serve like tacos.

Serves 3
Calories per serving: 267
Fat per serving: 20 grams

Veggie Pizza with a Kick

Pizza is one of those things you may think you can’t have while trying to watch calories, however if you rethink your idea of what pizza is, you can enjoy it without guilt. This recipe is fast, healthy and fresh and makes an easy lunch option when you have a busy day. The sunflowers add a flavorful crunch, and the fresh jalapeños add that spicy kick.

Ingredients:
2 organic whole wheat tortillas
1 organic jalapeño pepper, seeded and sliced
1 organic tomato, sliced
2 oz organic fresh goat cheese
1 tablespoon organic sunflower seeds
1 tablespoon organic olive oil

Directions:
Dived the ingredients among the tortillas. In a toaster oven or broiler on high, heat until the tortilla crisps up and the cheese softens. Serve and enjoy.

Serves 2
Calories per serving: 315
Fat per serving: 18

Panzanella Salad

This salad is a great way to use up bread that is less than fresh, and it is easy to put together, flavorful and delicious. It makes a light lunch or goes great as a dinner side dish.

Ingredients:
2 thick slices organic Italian bread, preferably stale, cubed
2 organic tomatoes, chopped in large chunks
1 organic red onion, thinly sliced
1 organic cucumber, sliced
5 organic black olives, pitted and sliced
1/4 cup organic olive oil
2 tablespoons organic red wine vinegar
Fresh slivered organic basil leaves

Directions:
In a large bowl, toss all the ingredients and combine with the oil and vinegar. Season with salt and pepper, and garnish with the basil leaves. Serve immediately.

Serves 2
Calories per serving: 348
Total fat per serving: 29g

Sicilian Arugula Salad

This is a fresh and easy salad that combines salty, sweet, tart and bitter for a flavor combination you’ll come back to again and again. Buy baby arugula for the best flavor and texture.

Ingredients:
2 cups organic baby arugula leaves
5 organic kalamata olives, pitted and chopped
1 organic orange, peeled and segmented
2 tablespoons organic walnuts, chopped and toasted
Juice of one organic lemon
1 tablespoon organic olive oil
1 tablespoon organic honey

Directions:
In a small bowl, combine the lemon juice, olive oil and honey. Toss with the rest of the ingredients in a large bowl and mix to combine. Season with salt and pepper and serve.

Serves 2
Calories per serving: 196
Total fat per serving: 12g

Open Faced Italian Tuna Melt

Fresh tomatoes and basil give this traditional tuna melt a twist. Eat this open-faced sandwich with a knife and fork for a delicious lunchtime meal you’ll make again and again.

Ingredients:
2 slices organic whole wheat bread, toasted
1 can water packed organic tuna, drained
1 tablespoon organic mayonnaise
1 organic tomato, chopped
3 organic basil leaves, slivered
2 slices organic provolone cheese

Directions:
Combine the tuna, mayo, tomato and basil in a small bowl. Season with salt and pepper to taste. Divide the tuna salad between the pieces of bread and top each with a piece of cheese. Put under a broiler or in a toaster oven and broil until cheese is melted. Serve immediately.

Serves 2
Calories per serving: 337
Total fat per serving: 18g

White Bean Chicken Salad

White beans mashed with a bit of olive oil make a great addition to traditional chicken salad and also allow you to reduce the fat and calories while adding fiber, vitamins and minerals. Canned beans and pre cooked chicken make this a fast and filling lunch.

Ingredients:
1 organic chicken breast, cooked, cubed and cooled
1/2 cup organic white beans, drained
1 tsp olive oil
1 tablespoons organic mayonnaise
1/2 small organic onion, diced
1 rib organic celery, diced

Directions:
In a small bowl mash the beans with the olive oil. Combine with the rest of the ingredients and season with salt and pepper. Chill for 20 minutes and serve on top of lettuce for an elegant chicken salad.

Serves 2
Calories per serving: 345
Total fat per serving: 8g

Healthy Egg Salad Sandwiches

Egg Salad is thought of as an unhealthy lunch because it’s usually loaded with high fat mayo. This version is made with Greek Yogurt for a tangier taste and lower calorie meal.

Ingredients:
4 organic, hardboiled, cooled and peeled
1 tablespoons organic relish
2 tablespoons organic Greek Yogurt
4 slices organic whole wheat bread, toasted

Directions:
In a food processor or by hand, chop the eggs to your desired consistency. Transfer to a large bowl and fold in the relish and yogurt. Season with salt and pepper to taste. Chill for 20 minutes and serve on the bread for sandwiches.

Serves 2
Calories per serving: 304
Total fat per serving: 12g

Chicken Salad with Apricots and Almonds

This is a different take on high fat chicken salad made with mayonnaise. This is made with plain yogurt, and is big on flavor thanks to the addition of sweet tart apricots and crunchy almonds.

Ingredients:
1 organic chicken breast, cooked, shredded and cooled
1/4 cup plain organic yogurt
1 tablespoon organic Dijon mustard
1 tablespoon organic honey
6 dried organic apricots, chopped
1/4 cup organic almonds, chopped
1 rib organic celery, chopped

Directions:
In a large bowl, combine all the ingredients and season with salt and pepper. Mix thoroughly and chill for 20 minutes. Serve on a bed of lettuce or in pita bread.

Serves 4
Calories per serving: 325
Total fat per serving: 10g

Easy Pumpkin Soup

If you have a blender and a can pumpkin, you can make this low calorie, nutritious pumpkin soup in no time for a fast lunch. It also makes a great starter to an elegant dinner.

Ingredients:
1 tablespoon olive oil
1/2 small organic onion, diced
1/2 cup organic pumpkin, from a can
1 clove organic garlic, crushed
1 cup organic chicken stock
1 tablespoon organic sour cream

Directions:
In a medium saucepan, heat the oil and add the onion and garlic. Sauté until soft. Add the pumpkin and stir, followed by the stock. Season with salt and pepper to taste and add the sour cream. Puree in a blender or use an immersion blender to blend until smooth. Garnish with sour cream and pumpkin seeds if desired.

Serves 2
Calories per serving: 107
Total fat per serving: 8g

Whole Wheat Chicken and Black Bean Burritos

This makes a quick lunch and a great use for leftovers such as shredded or rotisserie chicken. Pre-shredded cheese and canned beans make this super fast and nutritious.

Ingredients:
2 whole-wheat organic tortillas
1/2 cup cooked and shredded organic chicken
1/4 cup canned organic black beans
Juice of one organic
1 tsp garlic powder
1/8 cup shredded organic cheese of your choice
1/4 cup organic salsa

Directions:
In a small bowl, combine the beans with the lime juice and garlic powder. Lightly mash and spread on the tortillas. Top with the chicken, salsa and cheese and fold up. Serve and enjoy.

Serves 2
Calories per serving: 346
Total fat per serving: 8g

Chapter 3: Snacks

Garlic Hummus
Balsamic Strawberries
Crunchy Walnut Olive Pesto
Creamy Dill and Spinach Dip
Black and Yellow Salsa
Baked Kale Chips
Sweet Cheddar Apples
Berry Yogurt Parfait
Homemade Tortilla Chips
Homemade Trail Mix
Pears with Blue Cheese and Walnuts
Crunchy Creamsicle in a Bowl
Strawberries and Cream on Toast

Garlic Hummus

Hummus is a classic Middle Eastern dip that is made of pureed chickpeas and tahini (sesame paste). This version is super smooth and creamy and easy to make. Delicious served with raw veggies and pita bread, you can’t go wrong with this low calorie snack.

Ingredients:
3 cups cooked organic chickpeas
Juice from 2 organic lemons
2 cloves organic garlic
3/4 cup organic tahini

Directions:
Add the chickpeas, garlic and lemon juice to a food processor and puree until smooth. Add the tahini and continue to blend until creamy. If too thick, a bit of water can be used to thin it out. Season with salt and fresh ground pepper to taste.

Makes 4 Cups
Calories per serving: 130
Fat per serving: 5 grams

Balsamic Strawberries

This is an easy and unique way to eat these fresh summer berries. This is an especially good way to eat berries that may not be as flavorful as you might like. Allow to sit for a few minutes to become extra flavorful.

Ingredients:
2 cups hulled and sliced organic strawberries
2 tablespoons organic sugar
2 tablespoons organic balsamic vinegar

Directions:
Put all ingredients in a bowl. Toss to combine. Allow to sit for about 10 minutes and serve.

Serves 2
Calories per serving: 98
Total fat per serving: 1 gram

Crunchy Walnut Olive Pesto

Both olives and walnuts are high in necessary Omega fatty acids, which makes this a delicious appetizer or snack idea for a party or just anytime. Both are high in calories though, so be careful not to overeat this delicious spread.

Ingredients:
1 cup toasted organic walnuts, chopped
2 cups organic kalamata olives, pitted
1/4 cup organic olive oil
1 clove garlic, chopped
1 tsp thyme
1 tsp ground sage
1 tsp oregano
2 tbsp coarse-grained mustard
Toasted whole-wheat bread for serving

Directions:
In a food processor or blender, add half the walnuts, olives, oil, seasonings and mustard. Blend until slightly pureed, but not smooth. Add the rest of the walnuts and serve with the toasted whole wheat bread.

Serves 12
Calories per serving: 131
Fat per serving: 13 grams

Creamy Dill and Spinach Dip

This is a much healthier version of the spinach and artichoke dip you often see in restaurants, and served with raw veggies instead of chips or pita bread, this is a healthy and delicious appetizer recipe you’ll use again and again.

Ingredients:
1 lb organic fresh spinach
12 oz organic silken tofu
1/4 cup organic mayo
4 organic garlic cloves, minced
3 organic green onions, diced
1/2 organic green bell pepper, chopped
1 tbsp Dijon mustard
1 tbsp red wine vinegar
2 tbsp dried dill
1/2 tbsp lemon pepper seasoning

Directions:
Blend tofu in a food processor with the mayo, garlic, green onions, pepper. Add mustard, vinegar, and seasonings. Blend until smooth. Add the spinach and pulse until mixed. Chill before serving.

Serves 6
Calories per serving: 122
Fat per serving: 5 grams

Black and Yellow Salsa

This is a different take on traditional tomato salsa and is delicious served warm with baked tortilla chips. It’s high in fiber and the unique blend of seasonings makes it super tasty. This will taste better after it has sat for an hour or so and the flavors have come together.

Ingredients:
2 ears of organic corn
1/2 organic red onion, diced
1 can organic black beans, rinsed and drained
1 tsp ground cumin
1 tsp chili powder
1 tsp olive oil
1 tsp white vinegar
1 tsp sugar
1/2 cup organic cilantro, chopped
Juice of 1 organic lime
Salt and pepper to taste

Directions:
Heat a gas or charcoal grill over high heat. Remove the husks from the corn and grill for 10 minute or until slightly charred.

Once corn is cooled, using a knife, remove kernels from each ear. Mix with the rest of ingredients, and season with salt and pepper to taste. Serve with tortilla chips or raw veggies.

Serves 8
Calories per serving: 211
Fat per serving: 2 grams

Baked Kale Chips

If you’re looking for a crunchy snack to munch on instead of potato chips, you’ll love these organic kale chips. Crunchy and flavorful, these are super easy to make and provide way more nutrients than traditional chips. Kale is extremely low in calories, and is one of the most nutrient dense foods on the planet, so eat as many of these chips as you want without guilt.

Ingredients:
2 heads organic curly leaf kale
2 tablespoons organic olive oil
Sea salt, to taste

Directions:
Tear the kale into bite size pieces. Toss with the olive oil and lay on a baking sheet in a single layer. Bake for 10-5 minutes until crispy. Store in an airtight container.

Makes About 4 Cups of Chips
Calories per serving: 70
Fat per serving: 6 grams

Sweet Cheddar Apples

If you’ve never had apples with cheddar, you’re missing out on a flavor combo you’ll love. This takes it up a notch by adding a bit of honey at the end. Try it for an easy and healthy snack that is sure to become a favorite.

Ingredients:
1 organic granny smith apple, cored and sliced
1/4 cup shredded organic cheddar cheese
1 tablespoon honey

Directions:
Lay the apple slices in a single layer on a plate and top with the cheese. Microwave until cheddar is melted, about 10 seconds. Drizzle with the honey and serve.

Serves 1
Calories per serving: 272
Total fat per serving: 10g

Berry Yogurt Parfait

This is a creamy, sweet treat that is filling and healthy and will satisfy your cravings for sweet and crunchy. Use any combinations of berries you have or even other fruit if you prefer.

Ingredients:
1 cup organic vanilla yogurt
1 cup organic berries of your choice
1/4 cup low sugar organic granola
1 tablespoon organic honey

Directions:
In a tall glass or parfait dish, layer the yogurt, berries and granola. Drizzle with the honey and serve.

Serves 1
Calories per serving: 219
Total fat per serving: 6g

Homemade Tortilla Chips

When you see how easy it is to make your own tortilla chips, you’ll never want to go back to store bought. You can add flavorings such as garlic or chili powder, but with just a little bit of salt and oil, these are fantastic.

Ingredients:
4 organic corn tortillas, cut into 8 wedges each
1 tsp organic olive oil
Pinch salt
Salsa for serving

Directions:
Lay wedges on a baking sheet in a single layer. Drizzle or brush with olive oil and sprinkle with salt. Bake in a 400º oven for 5-10 minutes until chips are crispy. Serve warm if desired.

Serves 2
Calories per serving: 125
Total fat per serving: 4g

Homemade Trail Mix

Trail mix is a great snack to take on the go, but most store bought stuff is super salty or loaded with candy or sugary pieces. Making it yourself lets you be in control. This recipe is a guide, but you can customize it however you’d like.

Ingredients:
1 cup organic unsalted peanuts
1 cup organic dried cherries
1 cup organic chocolate chips
1 cup organic pistachios
1 cup organic dried apricots, chopped

Directions:
In a large bowl or plastic bag, mix all ingredients together thoroughly. Store in an airtight container for up to a week.

Serves 12
Calories per serving: 227
Total fat per serving: 15g

Pears with Blue Cheese and Walnuts

Few things go together quite like pears and blue cheese which is why you often see them together in salads and such. You don’t have to have a salad to enjoy this combination however, with this healthy and easy snack.

Ingredients:
1 organic pear, cored and sliced into 12 slices
1/4 cup organic blue cheese crumbles
12 organic walnut halves
1 tablespoon organic honey

Directions:
Lay the pear slices on a plate and top with the blue cheese crumbles. Top each slice with one walnut and drizzle with honey. Serve and enjoy!

Serves 1
Calories per serving: 244
Total fat per serving: 8

Crunchy Creamsicle in a Bowl

This is an easy three ingredient snack that requires little preparation, but will reward you with great flavor as well as calcium and fiber. You can leave out the nuts if you’d like, but it’s delicious as is.

Ingredients:
1/2 cup organic vanilla yogurt
1 organic orange, peeled and segmented
2 tablespoons organic sliced almonds

Directions:
In a small bowl, toss the orange slices with the yogurt. Top with the almonds and eat with a spoon. Serve and enjoy!

Serves 1
Calories per serving: 232
Total fat per serving: 8

Strawberries and Cream on Toast

This is an easy sweet snack that will make you think you’re eating something decadent but is actually quite good for you. Drizzle with honey if desired, or enjoy as is.

Ingredients:
4 slices organic whole-wheat bread, toasted
1 cup organic strawberries, sliced
3 tablespoons organic cream cheese

Directions:
After toasting the bread, spread the cream cheese on. Top with the sliced strawberries and make a sandwich or enjoy open faced. Serve and enjoy!

Serves 2
Calories per serving: 214
Total fat per serving: 7g

Chapter 4: Sides

Roasted and Caramelized Root Vegetables
Grilled Italian Vegetables
Roasted Balsamic Brussels Sprouts with Pecans
Spinach and Arugula Salad
Stuffed Cucumbers
Fennel Spiced Potato Wedges
Brown Rice with a Kick
Crispy Green Beans and Leeks
High Roasted Beets and Oranges
Sautéed Crunchy Greens
Broccoli Cauliflower Slaw
Rosemary Roasted Acorn Squash
Sautéed Greens and Red Peppers
Roasted Potatoes, Green Beans, and Cherry Tomatoes
Italian Bulgur Pilaf
Cherry Brown Rice Pilaf
Peachy Tomato Salad
Grilled Corn on the Cob with Chili Lime Butter
Sweet Potato and Leek Casserole
Skillet Lemon and Garlic Scented Broccoli
Apple Fennel Coleslaw
Cucumber, Tomato and Red Onion Salad
Open Faced Grilled Caesar Salad Sandwiches
Raw Zucchini Salad

Roasted and Caramelized Root Vegetables

Root veggies are high in fiber and antioxidants and when roasted over high heat become crisp and caramelized, bringing out their natural sweetness. In addition, these are easy to make, as they involve no more than chopping the veggies, laying them on a pan, and putting in the oven.

Ingredients:
4 organic carrots, sliced
4 organic parsnips, peeled and cut into slices
2 tbsp organic olive oil
Handful fresh organic herbs, chopped

Directions:
Toss the carrots and parsnips with olive oil. Season with salt and pepper to taste. Roast in a 400ºF oven for about 30 minutes until veggies are tender and slightly browned. Remove from oven and immediately toss with herbs. Serve and enjoy!

Serves 4
Calories per serving: 135
Fat per serving: 7 grams

Grilled Italian Vegetables

Grilling veggie in the summer is a great way to enjoy that smoky grilled flavor without all the added fat and calories that meats have. This side dish is great as a stand alone meal or to accompany a piece of lean meat if desired. Packed with flavor from both the veggies and the grill, you’ll love this summer side dish.

Ingredients:
2 organic tomatoes, sliced thick
1 organic zucchini, sliced lengthwise
8 organic asparagus spears
4 oil-packed organic artichoke hearts
1/2 small organic onion, sliced
1 organic red bell pepper, cored and cut in half
1/2 tsp. Italian seasoning
1 tbsp organic olive oil

Directions:
Preheat your grill on high. Toss vegetables with oil and salt and pepper. Grill all except artichokes on high until charred. Let cool for a few minutes and rough chop. Add to a bowl with the artichoke hearts, toss to combine and serve warm.

Serves 2
Calories per serving: 298
Fat per serving: 8 grams

Roasted Balsamic Brussels Sprouts with Pecans

This is a terrific recipe for those that say they don’t like Brussels sprouts. Roasting the small green sulfuric veggies brings out their sweetness and helps mask the strong flavor many people don’t care for. The vinegar helps by adding a tart sweetness as well. With the crunch of the pecans, this is a side dish that may just change your mind about Brussels sprouts.

Ingredients:
20-25 medium size organic Brussels sprouts, quartered
2 tablespoons organic olive oil
1 tablespoon organic high quality balsamic vinegar
1/4 cup chopped organic pecans

Directions:
Spread sprouts on a single layer on a baking sheet. Drizzle with olive oil, vinegar and salt and pepper. Roast in a 400º oven for 15-20 minutes until tender and caramelized. Top with the toasted walnuts and serve.

Serves 4
Calories per serving: 150
Fat per serving: 11 grams

Spinach and Arugula Salad

Dark leafy greens are among the healthiest foods you can eat. They are super low in calories and high in fiber and antioxidants as well as other essential vitamins and minerals. The spiciness of the arugula in this salad compliments the spinach well, and you will be amazed at how fresh and tasty a simple salad can be. Buy the freshest greens you can for best results.

Ingredients:
4 cups organic baby spinach
4 cups organic baby arugula
Juice of one organic lemon
1 tablespoon organic olive oil

Directions:
Divide the greens among four plates, drizzle with lemon juice and olive oil, and serve.

Serves 4
Calories per serving: 44
Fat per serving: 4 grams

Stuffed Cucumbers

Cucumbers are high in water, but also very high in vitamins and minerals. When stuffed with avocados and tomatoes, they make a healthy and fresh dish that’s great for a summer side dish or even a light snack. Serve chilled for best results.

Ingredients:
1 organic cucumber
1 organic avocado, diced
1 organic tomato, diced
Dash of organic lime juice
3-4 sprigs of organic cilantro, chopped

Directions:
Cut the cucumber in half lengthwise and scoop out the flesh into a small bowl. Without mashing too much, gently combine the cucumber with the tomato and avocado and lime juice. Season with salt and pepper to taste. Put mixture back into cucumber halves, and cut each piece in half. Garnish with the cilantro and serve.

Serves 2
Calories per serving: 170
Fat per serving: 14 grams

Fennel Spiced Potato Wedges

With only a couple ingredients, these baked “fries” have a surprise flavor from the fennel seeds. This is a simple and easy side dish that is sure to please everyone who tastes these healthy potato wedges.

Ingredients:
3 large organic Russett potatoes, cut into 8 thick wedges
2 tsp ground fennel seeds
1 tsp organic olive oil
Freshly ground black pepper

Directions:
Toss the potatoes with the olive oil, fennel and salt and pepper to taste. Bake in a 400º oven for 25 -35 minutes until crispy.

Serves 4
Calories per serving: 80
Fat per serving: 2 grams

Brown Rice with a Kick

Brown rice is a healthy side dish, but let’s face it, it can get boring after awhile. Once you taste this spicy version, you’ll no longer want to eat the plain variety. This makes a great filling for vegetarian tacos and fajitas, or topped with a little salsa and cheese can even be eaten as a meal on its own.

Ingredients:
1 1/2 tbsp organic olive oil
1 organic onion, chopped
2 organic jalapeño peppers, seeded and chopped
1 1/2 cups organic short-grain brown rice
2 3/4 cup water
1cup chopped organic tomatoes
1 tsp chili powder

Directions:
Preheat oven to 375°F. In a medium saucepan, heat the oil and sauté the onions and peppers. Add the rice and coat with oil. Add water, tomatoes and chili powder. Bring to a boil, reduce heat and simmer for 45 minutes.

Serves 6
Calories per serving: 203
Fat per serving: 6 grams

Crispy Green Beans and Leeks

Green beans are a vegetable that while healthy, can get pretty boring served the same way over and over again. This recipe changes that by adding sweet leeks and cooking until crisp before adding the green beans and sautéing them from their raw state. If you like your beans a little more tender you can blanche them first.

Ingredients:
2 cups organic green beans, trimmed and sliced
1/2 cup organic sliced leeks
1 tbsp Italian seasoning
1 tbsp organic olive oil

Directions:
Heat the olive oil in a large skillet. Sauté the leeks until tender and beginning to brown. Season with salt and pepper and add green beans. Cook until crisp tender and the leeks are brown and crispy, and serve.

Serves 4
Calories per serving: 54
Fat per serving: 3 grams

High Roasted Beets and Oranges

Beets are ruby red jewels that have almost magical health benefits. High in fiber and antioxidants, their earthy flavor pairs beautifully with the oranges in this dish. They come out sweet and crisp and the visual effect of this dish is stunning as well.

Ingredients:
3 medium organic purple beets
2 medium organic oranges
1 tbsp sherry vinegar
2 tbsp organic lemon juice
1 1/2 tbsp organic olive oil

Directions:
Slice beets and roast beets in a 400º oven for 30 minutes or until tender. Peel the oranges and divide into segments. Toss the beets with remaining ingredients and season with salt and pepper to taste. Serve warm.

Serves 4
Calories per serving: 123
Fat per serving: 5 grams

Sautéed Crunchy Greens

If you’re looking for a super low calorie dish, you can’t go wrong with greens. There is no other food that is as low calorie and nutrient dense, so you can eat as many as you like without guilt. This side dish is satisfying and easy to prepare and will become a staple in your kitchen.

Ingredients:
2 large bunches organic Swiss chard or other organic greens, sliced
3 tbsp organic olive oil
2 cloves garlic, minced
Juice from half an organic lemon
3 tbsp organic sunflower seeds

Directions:
In a large skillet, heat the olive and add the garlic. Sauté for about a minute and add the swish chard. Cook until wilted, about 2 more minutes. Add the lemon juice, salt and pepper to taste and sunflower seeds. Serve and enjoy!

Serves 4
Calories per serving: 204
Fat per serving: 21 grams

Broccoli Cauliflower Slaw

This crunchy slaw is a delicious alternative to traditional cabbage based slaw. It’s bright green and white color adds a refreshing visual to any plate, and the antioxidants, vitamins and minerals you get from this low calorie side dish are an added bonus.

Ingredients:
2 cups organic broccoli florets
2 cups organic cauliflower florets
1 cup shredded organic carrots
1/2 cup chopped organic red onion
1 tablespoon olive oil based mayonnaise

Directions:
Shred the broccoli and cauliflower in a food processor and toss with the onion, carrots and mayonnaise. Season with salt and pepper to taste, and serve.

Serves 4
Calories per serving: 60
Fat per serving: 2 grams

Rosemary Roasted Acorn Squash

When roasted at high heat, the skins of acorn squash become soft, tender and totally edible. If you’ve never tried them, you should, as they are super nutritious. The rosemary adds wonderful flavor to a traditional preparation of this winter vegetable.

Ingredients:
1 organic acorn squash
2 tbsp organic butter, melted
2 tbsp organic brown sugar
2 tbsp organic rosemary, finely chopped

Directions:
Preheat oven to 400ºF. Cut your squash in half and clean out the seeds. Slice each half into 4 wedges. Mix brown sugar, rosemary and melted butter. Lay squash on baking sheet and sprinkle each slice with a bit of mixture. Turn over and sprinkle other side. Bake for 30 minutes or so until squash is tender and slightly caramelized, turning each slice over halfway through. Serve immediately.

Serves 4
Calories per serving: 117
Total fat per serving: 6 grams

Sautéed Greens and Red Peppers

If you don’t get a lot of greens in your diet, you should. Not only are they delicious, they’re easy to prepare and super healthy as well. This version combines wilted greens with sweet bell pepper for a high antioxidant dish you’ll love.

Ingredients:
1 tbsp organic olive oil
1/2 organic red pepper, diced
2 cloves garlic, minced
1 bunch organic greens of your choice, washed and chopped into 1 inch pieces
1 tsp white wine vinegar

Directions:
Add oil to a large skillet and heat on medium. Add the garlic and bell pepper and sauté for a few minutes until tender. Add the greens and coat in the oil, combining with the peppers. Add the vinegar, and continue cooking until greens are wilted.

Serves 4
Calories per serving: 45
Total fat per serving: 3 grams

Roasted Potatoes, Green Beans and Cherry Tomatoes

This is an easy side dish that will give you three servings of veggies in one fell swoop. Serve it in the summer when veggies are at their best; it goes great with grilled meat or fish.

Ingredients:
1 lb organic baby potatoes, sliced
1 lb organic green beans, trimmed
1 pint organic cherry tomatoes, halved
2 tablespoons organic olive oil
2 cloves garlic, minced
Organic basil for garnish

Directions:
Preheat oven to 400º. Lay potatoes on a sheet pan in a single layer. Drizzle with half the olive oil and season with salt and pepper. Roast for 35 minutes, until tender. In medium bowl, toss the tomatoes with the green beans, garlic and other half of the oil. Season with salt and pepper. After potatoes have been roasting 35 minutes, remove pan from oven. Add the green beans and tomatoes and toss to combine. Roast for 10-15 more minutes, until the tomatoes are shriveled and potatoes are browned. Garnish with the fresh basil.

Serves 4
Calories per serving: 176
Total fat per serving: 7g

Italian Bulgur Pilaf

This is an easy and delicious alternative to rice that is great with chicken or eggplant Parmesan instead of pasta for a healthy take on a heavy meal. Using store bought pesto is easiest, but you can surely make your own.

Ingredients:
1 cup organic bulgur
1/4 cup organic pesto
2 tablespoons organic pine nuts, toasted

Directions:
In a small saucepan, bring 1 1/4 cups water to a boil. Add bulgur, remove from heat and cover. Let stand 15 minutes. Uncover and toss with the pesto and pine nuts and serve.

Serves 4
Calories per serving: 224
Total fat per serving: 10g

Cherry Brown Rice Pilaf

This is a unique take on rice pilaf that is sweet, tart and savory. Goes great with pork or even chicken, and is a hearty addition to any meal.

Ingredients:
1 cup organic long grain brown rice
1/4 organic dried cherries
2 tablespoons olive oil
2 organic green onions sliced
1/4 cup organic pecans, chopped and toasted

Directions:
In a large pot, heat the oil and add the green onions. Cook for on minute and add the cherries and rice. Coat the rice in the oil and cook for 4 minutes. Add 2 cups water and bring to a boil. Reduce to a simmer, cover and simmer for 50-55 minutes until rice is tender. Toss with the pecans, season with salt and pepper and serve.

Serves 4
Calories per serving: 278
Total fat per serving: 12g

Peachy Tomato Salad

This is a super easy summer side dish that is perfect when both tomatoes and peaches are at their best. Serve alongside any grilled fare for a perfect outdoor meal everyone will love.

Ingredients:
2 ripe organic tomatoes cut into wedges
2 ripe organic peaches, halved, pitted and sliced into wedges
1/2 organic red onion, thinly sliced
2 tablespoons organic olive oil

Directions:
Toss all ingredients in a large bowl. Season with salt and pepper to taste. Serve room temperature.

Serves 2
Calories per serving: 190
Total fat per serving: 14g

Grilled Corn on the Cob with Chili Lime Butter

What’s better than fresh corn on the cob in the summer? Grilled corn on the cob served with spicy lime flavored butter. This goes great with any Mexican food or just as side dish to perk up grilled chicken or steaks.

Ingredients:
4 ears organic corn, husked
2 tablespoons organic butter, softened
1 tsp chili powder
Juice of one organic lime

Directions:
Heat a grill to medium high and lightly oil the grates. Put corn on grill and grill on all sides until corn is lightly charred and done, about 10 minutes. In a small bowl, mix the butter with the chili powder and lime juice. Season with salt and pepper to taste. Melt butter over the hot corn and serve.

Serves 4
Calories per serving: 116
Total fat per serving: 7g

Sweet Potato and Leek Casserole

This is a unique take on sweet potatoes that will make you forget about Grandma’s sweetened Thanksgiving version. Simple, healthy and delicious, this is sure to become a favorite.

Ingredients:
2 organic sweet potatoes, peeled and thinly sliced
2 organic leeks, cleaned, white and light green parts sliced
1 tablespoons Italian seasoning
1 tablespoon olive oil
1/4 cup organic whole-wheat breadcrumbs
1/4 cup organic vegetable stock

Directions:
In a large sauté pan, heat the oil and add the leeks. Sauté until soft, and season with salt, pepper and Italian seasoning. In a 8x8 casserole dish, layer the sweet potatoes and leeks, seasoning with salt and pepper between layers. Drizzle with the stock and cover with foil. Bake at 400º for 30 minutes. Remove from oven, top with breadcrumbs and bake for 10-15 more minutes until breadcrumbs are browned. Serve and enjoy!

Serves 4
Calories per serving: 193
Total fat per serving: 5g

Skillet Lemon and Garlic Scented Broccoli

This is an easy way to make broccoli that will keep you more interested than the usual steamed variety. Be sure to cut it into small uniform pieces so that it cooks evenly.

Ingredients:
2 cups organic broccoli florets
2 tablespoons olive oil
2 cloves organic garlic, minced
Zest of one organic lemon

Directions:
In a large sauté pan, heat the oil over medium heat. Add the garlic and sauté for one minute. Add the broccoli and cook, stirring often. When the broccoli is tender and slightly browned, remove from heat, season with salt and pepper, add the lemon zest and serve.

Serves 4
Calories per serving: 77
Total fat per serving: 4

Apple Fennel Coleslaw

This is a different take on the coleslaw you may be used to. It’s got crunchy apples and aromatic fennel to give it a unique taste that will surely become a favorite.

Ingredients:
1 organic apple, shredded
1/2 organic fennel bulb, shredded
1/4 head organic red cabbage, shredded
1/4 cup organic sour cream
1 tablespoon organic mayonnaise
Juice of one organic lemon

Directions:
Combine all ingredients in a large bowl and toss to combine. Season with salt and pepper to taste. Refrigerate for a half hour to chill and allow flavors to meld. Serve and enjoy!

Serves 4
Calories per serving: 89
Total fat per serving: 4g

Cucumber, Tomato and Red Onion Salad

This is an easy side dish that is best in the summer when cucumbers and tomatoes are fresh and flavorful. This salad is also great in a whole-wheat pita for a quick and easy lunch option.

Ingredients:
1 organic cucumber, chopped
2 organic tomatoes, chopped
1/2 organic red onion, thinly sliced
1/4 cup organic olive oil
2 tablespoons red wine vinegar
1/4 cup organic feta cheese

Directions:
In a large bowl, toss the ingredients until combined. Season with salt and pepper to taste. Chill for 15-20 minute and serve.

Serves 4
Calories per serving: 174
Total fat per serving: 15

Open Faced Grilled Caesar Salad Sandwiches

This is a different take on the popular salad, in that it is grilled and it is served on bread instead of as a salad. Goes great with a piece of pan-seared fish or chicken to make a complete meal.

Ingredients:
2 slices organic whole wheat bread, thick sliced and toasted
2 organic romaine hearts, left intact
1 tsp olive oil
3 tablespoon organic Greek Yogurt
1 teaspoon Dijon mustard
1 teaspoon Worcester sauce
Juice of one organic lemon
1 teaspoon honey
Grated Parmesan for serving

Directions:
Heat a grill over medium high heat. Oil the grates. Drizzle the lettuce with the olive oil and place on the grates. Grill for 5 minutes, turning until lettuce is slightly charred on all sides. Place on a cutting board and allow to cool.

In a small bowl combine the rest of the ingredients. Season with salt and pepper to taste. Chop the lettuce and place half on each piece of bread. Drizzle with the dressing and top with the grated parmesan. Serve and enjoy!

Serves 2
Calories per serving: 135
Total fat per serving: 4g

Raw Zucchini Salad

This is an easy summertime salad that is a great way to use up all the zucchini you may have in your garden. Slice them as thinly as you can, preferably with a mandolin for best presentation.

Ingredients:
1 organic zucchini, thinly sliced
10 organic cherry tomatoes, halved
Juice of one organic lemon
1 tablespoon organic olive oil
2 tablespoons grated Parmesan
Fresh slivered organic basil

Directions:
Lay half the zucchini in a single layer on medium plate. Top with half the tomatoes, drizzle with olive oil and lemon juice and garnish with Parmesan and basil. Repeat with second serving. Serve and enjoy!

Serves 2
Calories per serving: 208
Total fat per serving: 9

Chapter 5: Dinner

Crunchy Pea and Barley Salad
Quinoa, Broccoli and Baby Potatoes
Couscous with Apples and Curry
Lentil Soup with Spinach
Velvety Carrot Soup
Hawaiian Sweet and Sour Roasted Veggies
Raw Corn Chowder
Chicken Tortilla Soup
Roasted Garlic and Potato Leek Soup
Broccoli and Shrimp Quinoa
Ratatouille with Goat Cheese and Couscous
Whole Wheat Caprese Salad
Sauteed Lemon Flounder with Garlicky Spinach
Crunchy Noodle Stir Fry with Spring Vegetables
Garlicky Whole Wheat Spaghetti
Pan Seared Lemon Pepper Salmon with Crispy Baby Potatoes
Braised Kale and Citrus Whitefish
Italian Breaded Shrimp with Couscous
Asian Skillet Quinoa with Tofu

Crunchy Pea and Barley Salad

If you’re tired of brown rice as your healthy grain of choice, consider options such as barley. The quick cooking variety doesn’t take long to prepare and it’s loaded with fiber and antioxidants. It also has a chewy texture you’ll love, and goes well with fresh spring pea pods. Served on it’s own, this makes a filling vegetarian meal, but it also goes great as a side dish with a lean cut of meat or fish.

Ingredients:
1 cup quick-cooking organic barley
2 cups organic sugar snap pea pods
Small bunch organic flat leaf parsley, chopped
1/2 small organic red onion, diced
2 tbsp organic olive oil
Juice of 1 organic lemon

Directions:
Bring 2 cups water to boil in a saucepan. Stir in the barley and cover. Simmer for 10 minutes until all water is absorbed. Let stand about 5 minutes covered.

Rinse the barley under cold water and combine it with the peas, parsley, onion, oil and lemon juice. Season with salt and pepper to taste.

Serves 4
Calories per serving: 249
Fat per serving: 11 grams

Quinoa, Broccoli and Baby Potatoes

This is an easy one-skillet meal if you have cooked quinoa in your fridge. It’s easy to cook a big batch once a week, store in the fridge and you’ll have it on hand for recipes such as this. If you’ve never tried quinoa, you should; it’s a grain like seed that cooks faster than white rice but provides many more nutrients. It’s versatile, filling and has a unique texture and flavor you’ll love. Be sure to rinse it before cooking; otherwise it may have a bitter flavor.

Ingredients:
2 cups cooked organic quinoa
1 cup organic baby potatoes, cut in half
1 cup organic broccoli florets
Zest of 1 organic lemon
2 tsp olive oil

Directions:
Heat the oil in a large skillet. Add the potatoes and cook until tender and golden brown. Add the broccoli and cook until soft, about 3 minutes. Add the lemon zest and quinoa, season with salt and pepper and serve.

Serves 4
Calories per serving: 322
Fat per serving: 7 grams

Couscous with Apples and Curry

This dish is a bit sweet, a bit tart, and a bit crunchy for a flavor and texture combination you are sure to love. Couscous works well here not only ecause it’s light and fluffy but also because it’s super fast and easy to cook. Simply boil some water, add the couscous, cover, remove from heat and let sit for about 5 minutes.

Ingredients:
2 tsp organic olive oil
1/2 cup sliced organic leeks
1 organic granny smith apple diced
2 tbsp curry powder
2 cups cooked organic whole-wheat couscous
1/2 cup chopped organic pecans

Directions:
Heat your olive oil in large skillet, add leeks. Cook until soft and tender, about 5 minutes. Add diced apple and cook until soft. Add couscous and curry powder, stir to combine, mix in nuts and serve.

Serves 4
Calories per serving: 303
Fat per serving: 13 grams

Lentil Soup with Spinach

Lentils are similar to beans as far as flavor and nutrients, but they have one distinct advantage when it comes to cooking: They cook up much faster than beans. They’re also delicious in soups as they take on a velvety texture that makes you think you’re eating something rich, but in reality, they are actually very low in calories. They pair beautifully in this soup with the spinach and curry powder and make a delicious and filling dinner option when you want something quick and light.

Ingredients:
1 tsp organic olive oil
1 cup organic onion, chopped
1 1/2 cups organic lentils
6 cups water
1 tbsp curry powder
12 oz organic fresh spinach

Directions:
Heat the olive oil, and sauté the onion. Add the lentils and curry powder and stir. Add the water and cook until lentils are tender about 15-20 minutes .Add the spinach and stir until wilted. Serve with whole wheat bread and a green salad.

Serves 6
Calories per serving: 200
Fat per serving: 2 grams

Velvety Carrot Soup

This soup is super smooth and creamy thanks to the addition of the avocado. It also has a aromatic kick from the ginger and allspice, and makes a great light dinner option when you want something light but filling.

Ingredients:
10-12 organic carrots
1 organic green apple
1 organic avocado
2 tbsp organic lemon juice
1/2 tsp chopped ginger
1/4 tsp allspice

Directions:
Chop the carrots and apple. Heat oil in a large saucepan. Add carrots and apples and sauté until tender, about 10 minutes. Add the ginger and allspice and cook another minute. Add the avocado and lemon juice; season with salt and pepper to taste. Add 2 cups water and cooked vegetables to a blender and puree in batches until smooth, adding more water if necessary. Serve immediately.

Serves 2
Calories per serving: 339
Fat per serving: 15 grams

Hawaiian Sweet and Sour Roasted Veggies

This is a different take on traditional Asian stir-fry. It’s not really stir fry, but it is just as healthy and filling. Roasting the pineapple and peppers makes them caramelize and sweeten up, and the addition of tart lime juice makes them slightly sour for that perfect combination. You can add chicken to this dish for more protein, but as far as taste, it really doesn’t need it.

Ingredients:
3 cups cubed fresh organic pineapple
1 organic red bell pepper, cubed
1 organic red onion, cut into wedges
1 tbsp organic toasted sesame oil
1 tbsp vegetable oil
1 tbs. dark or light brown sugar
Juice of an organic lime
2 cups cooked organic brown rice for serving

Directions:
Toss the pineapple, peppers and onion with the rest of the ingredients and lay in a single layer on a baking sheet. Roast at 400ºF for about 20 minutes until slightly browned. Serve over brown rice for a complete meal.

Serves 4
Calories per serving: 257
Fat per serving: 7 grams

Raw Corn Chowder

This makes a delicious summer meal when fresh corn is in season, as it’s sweet and creamy and full of flavor. You can heat this if you want, but you should definitely try it raw first, as you’ll probably love it this way too. Just three simple ingredients is all it takes for a low calorie and filling meal.

Ingredients:
2 1/2 cups organic milk
2 1/2 cups raw corn kernels
1 small avocado, peeled and chopped

Directions:
Put the almond milk and two cups of the corn kernels in the blender and puree until smooth. Ladle into bowls and garnish with the rest of the corn and the chopped avocado, and serve.

Serves 4
Calories per serving: 239
Fat per serving: 11 grams

Chicken Tortilla Soup

This soup is spicy and flavorful and makes a perfect dinner. You can leave out the chicken in this soup if you’d like for a vegetarian version; it’s delicious either way. Broth based soup is healthy addition to your diet as it is filling, low in calories and often chock full of vegetables, such as in this soup.

Ingredients:
2 organic corn tortillas cut into thin even sized strips
2 tsp olive oil
1/2 cup organic diced onion
4 garlic cloves minced
1 15 oz can organic diced tomatoes
1 15 oz cans organic black beans, rinsed and drained
1/2 cup organic frozen corn kernels
1 lb cooked and shredded organic chicken breast
2 cups organic vegetable stock
1 tbsp ground cumin
1/2 tsp chili powder
1/2 cup organic chopped cilantro
Juice from 1 organic lime

Directions:
If you’re making the tortilla strips, lay them on a sheet pan in an even layer. Drizzle with about 1 tsp olive oil, bake in a 400ºF oven until brown and crispy, 8-10 minutes, set aside.

In a large pot, heat remaining olive oil, add onion, cook until soft and translucent, add garlic, cook another minute. Add spices, tomatoes and stock. Simmer for about 5 minutes to let flavors meld. Add beans, corn and cilantro, and cooked chicken; simmer about 10 more minutes. Add lime juice and served with desired garnishes.

Serves 6
Calories per serving: 345
Total fat per serving: 5 grams

Roasted Garlic and Potato Leek Soup

Traditional baked potato soup is loaded with fat and calories from butter and cream. This soup gets tons of flavor from the garlic and leeks, and the potatoes mash nicely into a thick and slightly creamy consistency. Leave the skins on your potatoes for even more nutrition, and you can top this soup with a bit of high quality cheese if you’d like.

Ingredients:
1 head organic garlic, roasted, cloves squeezed out
3 tbsp unsalted butter
2 medium organic leeks, white and light green parts halved lengthwise, washed, and chopped small
5 to 6 cups organic low-sodium vegetable or vegetable broth2 bay leaves
2 1/2 pounds organic russet potatoes, peeled and cut into 1/2-inch cubes
1/3 cup organic sour cream
Ground black pepper

Directions:
Heat the butter in a large heavy saucepan. Add the leeks and sauté until tender. Add the broth and bring to a boil Add the potatoes and simmer until tender. Add the garlic, slightly mash the potatoes. Cook for a few more minutes, stir in the sour cream, season with salt and pepper and serve.

Serves 6
Calories per serving: 275
Total fat per serving: 4 grams

Broccoli and Shrimp Quinoa

This is a super tasty and easy meal that is low calorie and filling. The sundried tomatoes add a burst of tart flavor and the broccoli and quinoa add fiber, vitamins and minerals. If you’re looking for an easy weeknight meal that you can enjoy without guilt, look no further than this delicious dinner.

Ingredients:
1/2 cup organic sundried tomatoes
1 1/2 cups low-sodium organic vegetable broth
1 cup finely chopped organic red onion
3 cloves garlic, finely chopped
3/4 cup dry white wine
1/4 cup organic lemon juice
1 cup uncooked organic quinoa
2 cups small organic broccoli florets
10 medium raw shrimp, peeled and de-veined
2 organic green onions, thinly sliced

Directions:
In a large skillet heat the oil. Add the shrimp and cook until pink, about 2 minutes. Remove from pan. Add the onion and garlic and sauté until soft. Add the wine, lemon juice, stock, and quinoa. Bring to a boil and reduce to a simmer. Cover and simmer about 15 minutes. Remove lid, add the broccoli, sundried tomatoes and shrimp, cover and simmer for about 5 minutes. Divide among plates and garnish with the green onions.

Serves 4
Calories per serving: 325
Total fat per serving: 5g

Ratatouille with Goat Cheese and Couscous

Ratatouille is a traditional French side dish of stewed vegetables, usually containing eggplant, tomatoes and onions. This version is an easy and healthy version that is a full meal when served over the couscous. The goat cheese adds a low fat tanginess that compliments this dish perfectly. Use your favorite jarred marinara for this recipe and you won’t be disappointed.

Ingredients:
1 organic red bell pepper
1 small organic eggplant
1 medium organic zucchini
1 medium organic yellow squash
1 cup of your favorite organic marinara sauce
1 tablespoon organic olive oil
2 oz fresh organic goat cheese
Slivered fresh organic basil, for garnish
2 cups cooked organic whole-wheat couscous

Directions:
Slice the vegetables as thinly as possible, using a mandolin or a really sharp knife. Layer in an 8x8 casserole dish. Pour the marinara evenly over the vegetables, and drizzle with the olive oil. Cover and bake in a 400º oven for about 45 minutes.

To serve, spoon the vegetables over the couscous, top with a dollop of goat cheese and some slivered basil.

Serves 6
Calories per serving: 350
Total fat per serving: 7g

Whole Wheat Caprese Pasta

This is a variation of the Italian Caprese salad with tomatoes and mozzarella, only with whole wheat penne, it becomes a healthy and flavorful dinner. Served with crusty wheat bread, this is a delicious pasta dinner your family will love.

Ingredients:
1/2 pound organic whole-wheat penne pasta
2 tablespoons organic olive oil
1 tablespoon balsamic vinegar
10 organic cherry tomatoes, halved
2 oz organic fresh mozzarella, cubed
Fresh organic basil, slivered

Directions:
Cook pasta according to packaged directions. Toss with the tomatoes and mozzarella, and drizzle with the oil and vinegar. Season with salt and pepper to taste. Garnish with the basil and serve.

Serves 4
Calories per serving: 346
Total fat per serving: 11g

Sautéed Lemon Flounder with Garlicky Spinach

This is an easy and healthy meal that will quickly become a weeknight staple. Any mild whitefish can be substituted for the flounder and you can serve this alone or with another vegetable or salad for a more substantial meal.

Ingredients:
2 flounder or other whitefish filets
4 cups organic baby spinach
2 organic garlic cloves, minced
2 tablespoons organic olive oil
Juice of one organic lemon

Directions:
In a large skillet, heat the oil over medium high heat. Sauté the fish filets on both sides until done and drizzle with the lemon juice. Remove from pan and add the garlic. Cook for a minute and add the spinach. Stir until just wilted. To serve, place spinach on plate and the fish on top. Serve and enjoy!

Serves 2
Calories per serving: 286
Total fat per serving: 15g

Crunchy Noodle Stir Fry with Spring Vegetables

This is an easy and quick dinner to put together, and is a great vegetarian meal too. Use whatever vegetables you have on hand for equally delicious results.

Ingredients:
1/2 pound organic whole-wheat angel hair
2 tablespoons apple cider vinegar
2 tablespoons soy sauce
2 tablespoons toasted sesame oil
2 organic garlic cloves, minced
2 tablespoons fresh ground organic ginger
1/2 organic onion, chopped
1/2 lb organic asparagus, sliced
1/2 lb organic snow peas
1/8 cup organic walnuts, toasted and chopped

Directions:
Cook the pasta according to the package directions and set aside. Combine the next 5 ingredients in a small bowl, minus 1 tablespoon sesame oil. In a large skillet, heat remaining sesame oil. Add the onion and asparagus and cook until soft. Add sauce and snow peas and cook for 1 minute. Add pasta and walnuts and toss to combine. Serve and enjoy!

Serves 4
Calories per serving: 342
Total fat per serving: 11

Garlicky Whole Wheat Spaghetti

This is a quick and easy pasta dish that has few ingredients, but is super flavorful. Served with a green salad, it makes a quick meal on a busy weeknight.

Ingredients:
1/2 lb organic whole-wheat spaghetti
2 anchovies
2 cloves organic garlic, minced
2 tablespoons organic olive oil
1/4 cup organic parsley, chopped

Directions:
Cook the pasta according to package directions. Set aside. In a large skillet, heat the olive oil. Add the anchovies and cook until melted into the oil, then add the garlic. Sauté for a minute or so and add the pasta. Toss to combine and serve. Garnish with the parsley.

Serves 4
Calories per serving: 282
Total fat per serving: 9g

Pan Seared Lemon Pepper Salmon with Crispy Baby Potatoes

This is a super fast and versatile piece of fish that can be served with just about anything. Cook in a well-seasoned cast iron skillet for best results, otherwise be sure to use a screaming hot pan to avoid your fish sticking.

Ingredients:
2 4 oz skinless salmon filets
1/2 pound organic baby potatoes, quartered
2 tablespoons lemon pepper seasoning
2 tablespoons organic olive oil

Directions:
Season salmon with the lemon pepper seasoning. Heat a large cast iron skillet and add the olive oil. Add the potatoes and cook until crispy on all sides. Remove from pan. Add a bit more oil if necessary and let heat for a minute and add the salmon filets. Cook until browned and crispy and flip. Cook until other side is crispy and gently check the middle to see if it is done. Serve with the potatoes.

Serves 2
Calories per serving: 325
Total fat per serving: 14g

Braised Kale and Citrus Whitefish

Any mild white fish will work in this dish, although thicker filets will hold up best. Use cod, halibut or even tilapia for this easy and healthy dish.

Ingredients:
2 6 ounce whitefish filets, seasoned with salt and pepper
Juice of one organic orange
1/2 cup white wine
1 bunch organic kale, chopped

Directions:
In a shallow saucepan or sauté pan, add the orange juice, wine and fish filets, along with enough water to barely cover the fish. Bring the liquid to a simmer and slowly braise the fish until almost done. Add the kale and continue braising until fish is done and kale is soft. Serve and enjoy!

Serves 2
Calories per serving: 240
Total fat per serving: 3g

Italian Breaded Shrimp with Couscous

Couscous and shrimp have one thing in common, besides being delicious: They are both super fast to cook, making this combination perfect for a busy night when you want something nutritious and don’t want to resort to takeout. Use whole-wheat couscous if you can find it.

Ingredients:
12 large raw shrimp, peeled and deveined
1/4 cup Italian seasoned breadcrumbs
1 organic egg, beaten
1 tablespoon organic olive oil
1/2 cup organic whole-wheat couscous
1 cup organic vegetable stock
1 tablespoon prepared pesto sauce
2 organic sundried tomatoes, finely chopped

Directions:
Bring stock to a boil and add the couscous. Cover and remove from heat. Set aside. Coat the shrimp with the egg, followed by the breadcrumbs. In a large sauté pan, heat the oil and add the shrimp, cooking until brown and crispy on all sides. Remove the lid to the couscous, stir in the pesto and sundried tomatoes. Serve with the shrimp.

Serves 2
Calories per serving: 344
Total fat per serving: 10g

Asian Skillet Quinoa with Tofu

Similar to fried rice, you can add your choice of protein to this dish for a complete meal if you don’t like Tofu. Or it goes great with stir-fry as well.

Ingredients:
2 cups cooked organic quinoa
1/2 lb organic firm tofu, cubed
3 organic green onions, sliced
1 tablespoon sesame oil
2 tablespoons soy sauce
1 organic egg, beaten

Directions:
In a large skillet or wok, heat the oil over medium high heat. Add the tofu and sear on all sides until brown. Add the green onions and cook 1 more minute. Add the quinoa and soy sauce and toss to combine. Add the beaten egg and stir. Serve immediately.

Serves 4
Calories per serving: 348
Total fat per serving: 11g

Chapter 6: Dessert

Fresh Figs with Organic Chocolate Sauce
Pumpkin Pie Shake
Maple Baked Apples with Pecans
Chocolate Nut Squares
Chocolate Chip Orange Ricotta
Banana Cream Pie Parfaits
Skillet Berry Crumble
Chocolate Coconut Banana Slices
Cocoa Banana Smoothie
Cucumber Lime Popsicles
Grilled Peaches and Cream
Key Lime Pie Smoothie

Fresh Figs with Organic Chocolate Sauce

This is a yummy high fiber treat that has big chocolate flavor from the addition of the organic cocoa powder. One bite and you’ll have no problem giving up rich, high calorie desserts. Serve these at room temperature.

Ingredients:
8 Fresh organic figs
1/4 cup organic honey
2 tablespoons organic cocoa powder

Directions:
Combine the honey and cocoa powder in a small bowl. Mix to form a syrup. Cut the figs in half and spread cut side up. Drizzle with the syrup and serve.

Serves 4
Calories per serving: 175
Fat per serving: 1 gram

Pumpkin Pie Shake

Although pumpkin pie a good choice when it comes to pies, traditionally it is still high in fat and calories. This shake has all the delicious flavors of pumpkin pie but with significantly less fat and calories. This makes a great sweet treat or even an easy and nutritious breakfast.

Ingredients:
1 cup organic milk of your choice
1 organic banana, sliced and frozen
1 organic pitted date
1 cup organic canned pumpkin
1 tsp vanilla extract
Pinch cinnamon
Pinch nutmeg

Directions:
Add ingredients to your blender. Blend until creamy. Serve in a tall glass and garnish with more nutmeg and cinnamon if desired.

Serves 2
Calories per serving: 174
Fat per serving: 3 grams

Maple Baked Apples with Pecans

Lightly sweetened and crunchy, these baked apples will soon become a family favorite when looking for a low calorie dessert. They’re easy to make, high in fiber and will make you think you’re eating something much more indulgent than you actually are.

Ingredients:
4 large organic apples, cut in half and cored
2 tsp organic lemon juice
2 tsp organic brown sugar
1/4 tsp ground cinnamon
1/2 cup organic maple syrup
1/8 tsp salt
1/2 cup organic pecans

Directions:
Preheat oven to 400 ºF. In a small bowl, combine the lemon juice, brown sugar, cinnamon and maple syrup. Lay the apples cut side up on sheet pan and brush with the maple mixture. Top with the pecans and bake for 20 minute until the apples are tender and pecans are toasted. Serve warm.

Serves 8
Calories per serving: 159
Total fat per serving: 5 grams

Chocolate Nut Squares

These are chewy, chocolaty and sweet, yet they are also super healthy, high in fiber and antioxidants. They make a great snack on the go, and if stored in a container that’s airtight they will last a week.
Be warned: Once you start, you won’t be able to eat just one.

Ingredients:
1/2 cup organic almonds, chopped and toasted
1/2 cup organic toasted pistachios, chopped
1/2 cup chopped organic dried figs
1/2 cup dried organic cherries
1/4 cup organic wheat flour
2 Tbsp. organic unsweetened cocoa powder
1 tsp. ground cinnamon
1/2 tsp. grated nutmeg
3/4 cup organic honey
3 Tbsp. vegetable oil

Directions:
Preheat oven to 300°F. Line a 8x8 baking sheet with parchment or spray with cooking spray.

Combine all ingredients except honey and oil in a large bowl. Bring honey to boil in small sauce pan. Reduce heat a simmer, simmer 10 minutes. Stir oil, honey into fruit and nuts. Spread on your pan and smooth top. Bake 1 hour, or until mixture is done on sides but still soft in center—it will firm up completely once it cools. Cool, then cover with foil, and let rest overnight. Cut into squares and enjoy. Makes 24 squares
Calories per serving: 105
Total fat per serving: 3 grams

Chocolate Chip Orange Ricotta

This is super easy, will cure your sweet tooth and is sweet and creamy. It’s a healthy treat that you can enjoy anytime of the day. You can add anything you want to ricotta for a creamy treat, so don’t be afraid to experiment, but this one will get you started

Ingredients:
1 cup organic ricotta cheese
2 tablespoons organic mini chocolate chips
Zest of one organic orange
2 tablespoons chopped and toasted organic walnuts

Directions:
In a medium bowl, mix the ricotta with the chocolate chips and orange zest. Divide between two serving bowls and garnish with the walnuts.

Serves 2
Calories per serving: 275
Total fat per serving: 15g

Banana Cream Pie Parfaits

Low fat vanilla pudding and graham cracker crumbs make this a simple and healthy treat. These can be made ahead of time for an easy dessert option for a picnic.

Ingredients:
1 cup organic vanilla pudding
2 graham crackers, crushed
1 organic bananas, sliced
1/4 cup organic walnuts, chopped
Honey for drizzling

Directions:
In small parfait dishes or glasses, layer the ingredients and drizzle with the honey. Serve chilled.

Serves 2
Calories per serving: 303
Total fat per serving: 11g

Skillet Berry Crumble

While this may seem like a decadent dessert, it’s actually super healthy due to being loaded with high antioxidant berries and oats. If you don’t have a cast iron skillet this can be made in a casserole dish.

Ingredients:
3 cups frozen organic mixed berries
1 cup organic rolled oats
2 tablespoons organic brown sugar
2 tablespoons organic butter
1 tablespoon organic whole-wheat flour

Directions:
In a 10 inch cast iron skillet, lay the berries in an even layer. Mix the oats and with the flour and sugar and spread evenly on top. Dot with the butter and bake in a 400º oven for 40-50 minutes until top is brown and berries are bubbly. Serve warm.

Serves 6
Calories per serving: 140
Total fat per serving: 5g

Chocolate Coconut Banana Slices

This is an easy, sweet and healthy treat that even kids will love. High in fiber and antioxidants thanks to the cocoa powder, this is an easy treat that will surely satisfy your sweet tooth.

Ingredients:
2 organic bananas, sliced
2 tablespoons organic cocoa powder
2 tablespoons organic coconut flakes

Directions:
Put the cocoa powder and coconut in two small bowls. Roll the bananas first in the cocoa powder, followed by the coconut and serve.

Serves 2
Calories per serving: 135
Total fat per serving: 3g

Cocoa Banana Smoothie

Is there anything better flavor combination than chocolate and banana? Not only is it yummy, but in this smoothie it’s healthy as well.

Ingredients:
1/2 cup organic low fat milk
1 organic banana
1/4 cup organic vanilla yogurt
2 tablespoons organic cocoa powder
1 cup ice

Directions:
In a blender, add all ingredients and blend until smooth and creamy. Serve immediately.

Serves 1
Calories per serving: 219
Total fat per serving: 4g

Cucumber Lime Popsicles

This is a refreshing and healthy treat that is loaded with vitamins and minerals as well. Easy to make, adults and kids alike love these easy to make summer treats.

Ingredients:
2 cups cold water
1/4 cup organic sugar
1 organic cucumber, peeled
Juice of one organic lime

Directions:
In a blender, puree all ingredients. Pour into popsicle molds, freeze and enjoy!

Makes 6
Calories per serving: 40
Total fat per serving: 0

Grilled Peaches and Cream

This is an easy and impressive dessert or sweet snack that has only 3 ingredients but is big on flavor. Get the best summertime peaches you can find for the best flavor.

Ingredients:
2 organic peaches, halved and pitted
1/2 cup organic ricotta cheese
2 tablespoons organic honey

Directions:
Heat your grill to medium high. Oil the grates or spray with cooking spray. Put the peaches cut side down on the grill and grill for 2-3 minutes per side, until lightly charred and soft. Serve with the ricotta and drizzle with honey. Serve warm.

Serves 2
Calories per serving: 188
Total fat per serving: 5g

Key Lime Pie Smoothie

This is dessert in a glass, and it requires no time slaving over a stove or waiting for it to be chilled. Simply blend, serve and enjoy.

Ingredients:
1 cup organic apple juice
Juice from 3 organic limes
1/2 cup organic vanilla yogurt
1 organic banana
1 tsp vanilla extract

Directions:
Put all ingredients in a blender and blend until smooth. Serve and enjoy!

Serves 2
Calories per serving: 296
Fat per serving: 17 grams

Table of Contents

- Chapter 1: Breakfast
- Chapter 2: Lunch
- Chapter 3: Snacks
- Chapter 4: Sides
- Chapter 5: Dinner
- Chapter 6: Dessert