Vegan Green Beans with Shallots, Olives and Honey Mustard Dressing

Vegan Green Beans with Shallots, Olives and Honey Mustard Dressing

1 pound fresh or frozen green Beans, trimmed
1 tablespoon extra virgin Olive oil
1/4 cup chopped Shallots
1/2 cup Kalamata Olives

Oregano
Salt and Pepper 

1. Bring a large pot of salted water to a boil. Add green beans and boil until tender, about 4-5min. Drain and transfer to a serving plate.
2. Heat oil in a small pan over medium heat. Add shallots and cook until softened and light golden brown. Add shallots to the hot, drained green beans.
3. Garnish with olives and season with oregano, salt and pepper.

Honey mustard
1/4 cup Mustard (preferably Dijon)
1/4 cup Honey
1/2 tablespoon lemon juice
Salt and Pepper

Mix all the ingredients and pour over the beans.

Crispy Chicken Fingers with Vegetables and Low fat Blue Cheese Dressing

Crispy Chicken Fingers with Vegetables and Low fat Blue Cheese Dressing 
(makes about 20 chicken fingers)

3 Chicken Breasts
3/4 cup whole wheat Bread Crumbs
2 eggs
1/2 cup Flax seed meal (you can also use almond- or coconut flour)
2 tablespoons Flax seed (ground)
Extra virgin olive oil
Salt and Pepper

1. Preheat the oven to 350 degrees.
2. Cut the chicken breast into thin strips, place the strips into a large, resealable plastic bag. Add salt and pepper.
3. In a small bowl, mix the eggs,  Pour mixture into bag with chicken, make sure the egg covers the chicken.
4. In another large, resealable plastic bag, mix together the bread crumbs, flax seed meal and flax seed add some more salt and pepper. Place chicken in the flour mixture bag. Seal, and shake to coat.
5. Place parchment paper on an oven pan, spray with a little bit of PAM. Place breaded chickens on it.
6. While chicken is in the oven rinse and cut asparagus and the green pepper. Cook in a skillet on medium heat until done but crispy (about 6-8 min.
7. Take out of oven and turn after 15 min, bake until golden brown and juices run clear (about another 10 min). 
8. Serve the chicken with the vegetables.

Low fat Blue Cheese Dressing
1 cup low fat Greek Yogurt
1/4 cup Vegenaise
1/4 cup crumbled Blue Cheese (low fat)
Salt and Pepper

Mix everything together in a small bowl, serve!

Vegetarian Wednesday - Whole Wheat Couscous with Red Peppers and Feta Cheese

Vegetarian Wednesday - Whole Wheat Couscous with Red Peppers and Feta Cheese

1 packet of Near East whole wheat couscous (any of their seasoned ones)
2 cups pickled red roasted peppers (sliced)
3/4 low fat Feta cheese.

1. Cook the couscous according to the packet.
2. Slice the peppers and crumble the feta cheese.
3. Place the cooked couscous on a serving plate, top with peppers and feta cheese.
4. Serve!

Whole Wheat Pita with Creamy Chicken Salad

Whole Wheat Pita with Creamy Chicken Salad
(for 2 people)

2 whole wheat Pita Bread
1 big Chicken Breast
2 Tomatoes
1 cup chopped red roasted Peppers
1/4 cup red Onion (chopped)
3pcs turkey Bacon (chopped into small pieces)
Low fat Mozzarella
1/3 cup Vegenaise
Salt and Pepper

1. Rinse and cut the chicken and the turkey bacon into small pieces. Cook on a medium heat until done, season with salt and pepper. Set aside.
2. Rinse and chop the vegetables in small pieces, add to a bowl.
3. Mix the vegetables with the chicken and turkey bacon, add Vegenaise and toss.
4. Heat up a sandwich press.
5. Add the chicken salad to the whole wheat pita, top with mozzarella and press until cheese is melted.

Dill Marinated Salmon with a Cold Swedish Mustard and Dill Sauce.

Dill Marinated Salmon with a Cold Swedish Mustard and Dill Sauce.
(3-4 servings)

1 pound salmon filet with skin

1/3 cup extra virgin Olive Oil

1 tablespoon Honey

1/2 cup fresh Dill

 1/4 cup Soy Sauce

1 tablespoon Rice Vinegar

1 clove fresh Garlic, minced
Peppers in different colors
Broccoli

1. In a bowl, whisk together the soy sauce, honey, vinegar, garlic, salt and pepper. Mix in the dill. Pour into a deep bowl that fits the salmon, marinate the salmon serving side down into the marinade. Let stand at room temperature for 30 minutes. 
2. Prepare the Swedish Mustard and Dill Sauce below and set aside.

3.. Add a little bit of oil to a pan on a high heat. When the oil starts that hissing sizzling noise it's ready,  place the salmon with the presentation side down in the pan, always away from you so the oil doesn’t splash. After 1 minute turn down the heat to medium. Cook for 3-4 min on each side.
4. Boil water in a big pot, add the broccoli and cook until soft but crispy (3-4min) set aside.
5. Cook the peppers in a skillet until soft but crispy (3-4min), set aside.

Swedish Mustard and Dill Sauce

3 tablespoons Mustard (Dijon preferred but other mustard works as well)

1-2 packets Sweetener

1/3 cup oil 

2 tablespoons Red Wine Vinegar

1 teaspoon cold water

1/2 cup dill

 Salt and pepper 

Mix all the ingredients together until smooth, chop up the dill and add it to the sauce. 

Super Fast, Easy and Healthy Chili con Carne

Super Fast, Easy and Healthy Chili con Carne
(Serves 4 people)

1 lb Ground Turkey
1 can Chick Peas
1 can Kidney Beans (or any other bean that you like)
2 x 8oz can diced tomatoes
1 medium sized onion
1 cup or water
1/2 tablespoon Chili powder (add more if you want it spicy)
Salt and Pepper

1. Chop the onion and cook on a medium heat until soft, add the Ground Turkey and cook until browned.
2. Drain the beans, set aside.
3. Add the diced tomatoes, Chili powder, salt and pepper to the turkey, let it cook for 5min.
4. Mix in the beans, simmer until the beans are warm (about 5 minutes).
5. Serve with a salad.

Healthier Taco Casserole

Healthier Taco Casserole
(serves 4-6)

1 lb ground Turkey
1 medium sized Onion
1 can of diced tomatoes
1 packet Taco seasoning
1 clove of garlic
1 bag of Multigrain Tortilla Chips
1 big Tomato
1 can of whole kernel corn
Shredded low fat Cheddar cheese

*Low fat sour cream
*Salsa
*Side salad

1. Preheat oven to 350 degrees. 
2. Lightly spray an oven pan with oil
3. In a large skillet, cook and stir ground turkey, garlic and chopped onion over medium heat until brown. Add the taco seasoning.
4. Add the diced tomatoes to the turkey.
5. For a healthier version leave out this part: Crush half the bag of the tortilla chips and spread evenly in the pan.
6. Spoon turkey mix into the oven pan (on top of the chips)
7. Slice the tomato and put on top of the turkey mix, add a can of corn evenly over the tomatoes.
8. Sprinkle some more crumbled chips and grated cheese on top.
9. Bake for 30 to 35 minutes, until the cheese is melted. Serve with the rest of the multigrain tortilla chips, salsa, sour cream and salad.

Vegetarian Wednesday - Crispy Purple Cabbage

Vegetarian Wednesday - Crispy Purple Cabbage 
(for 2 people as a side dish)

1/2 head of purple Cabbage
3 tbsp coconut Oil
Salt and Pepper

1. Set the oven to 375 degrees.
2. Slice the cabbage lengthwise, add to a deep bowl.
3. Add the oil, salt and pepper to the cabbage and toss.
4. Line a baking pan with a non stick baking sheet. Spread the cabbage even and bake in the middle of the oven for 40 min until crispy.
5. Serve!

Healthy Morning Avocado and Vanilla Shake to Kick-start your Day!

Healthy Morning Avocado and Vanilla Shake to Kick-start your Day!

1.5 cup of Water
1/4 of an Avocado
1/2 scoop of vanille Protein powder
A splash of Lemon (if wanted)

Put all the ingredients in a Magic Bullet or a food processor and mix together. Enjoy!

Vegetarian Layered Eggplant and Spinach Lasagna

Vegetarian Layered Eggplant and Spinach Lasagna

2 eggplants
2 cups chopped tomatoes (fresh or from can)

1 yellow onion

8 oz shredded low fat mozzarella cheese

1 bag Fresh Spinach

Sliced cherry tomatoes on top

Salt and Pepper

1. Preheat the oven to 375 degrees.

2. Slice eggplants thinly and salt both sides, place on paper towels for about 15min to reduce the liquid.

3. Spray a large baking dish with cooking spray. Bake eggplant at 375 until soft (about 15 -20min).

4. Chop the onion and cook in a pan until soft. Add spinach and cook until spinach is wilted. Season with salt and pepper.

5. Per the picture - Layer the softened eggplant with chopped tomatoes, spinach and onion mix, cover with mozzarella.

6. Bake the lasagna pieces for another 15 minutes until cheese is slightly browned.

7. Serve with a salad.