Dragon Bowl

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Tame your inner dragon with this healthy summer take on salad and create your own dragon bowl! A dragon bowl is a tasty, all-in-one-meal packed with healthy, diverse, colorful foods, both cooked and raw.

Ingredients

raw kale
spring mix
baby spinach
raw or roasted vegetables
quinoa
brown rice
ramen
chow mein noodles
rice noodles
amaranth
carrots
squash
onions
cabbage
pickled veggies
pickled ginger
avocado
radish
edamame
cucumbers
apples
mandarin oranges
berries
hard-boiled eggs
legumes
tofu
chicken
beef
pork
tempeh
seiten
nuts
dried fruits
chia
sesame seeds
sunflower seeds
fresh ginger
sprouts
micro greens
fresh herbs
flax seeds
fresh ginger
soy sauce
peanut sauce
rice wine vinegar
sesame oil

Directions

The key to a successful meal is to prep ahead. Take a few hours on the weekend to chop, slice, and dice veggies ahead of time. Then roast your favorite veggies and pre-cook your grains. Grill chicken or beef for the week and store separately. If you have a favorite dressing in mind, make a batch of that – just add ingredients to a mason jar, fasten the lid, and give a good shake. Label and store in fridge for an easy grab.

If you’re on the run or bring your lunch to work, you can place some vinaigrette dressing at the bottom of a large container that has a snug seal and then layer on the various elements. When you’re ready to eat, just turn over your container, give it a few shakes and grab a fork! A delicious, nutritious meal that fills you up and gives you the energy you need to get through any day on the go. Easy on the budget and fun to make, a dragon bowl is sure to help you stay away from those fast food lines!

Grilled Chicken and Sweet Grilled Peach Salad

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Grilled chicken and sweet grilled peaches come together to make a tasty summertime salad that is perfect as a main dish or a side salad.

Ingredients

4 cups mixed greensuse romaine, butter, baby spinach or kale mix
3 ripe yellow peachespitted and sliced
2 chicken breasts
1 cup cherry tomatoessliced
34 green onionstrimmed and thinly sliced
12 serrano peppersstemmed and minced
1 cup green grapes
3 tbsp olive oil or grapeseed oil
2 tbsp balsamic vinegar
½ cup blue cheesebroken up
salt and pepper to taste

Directions

Preheat grill to medium high. Grill peach slices until char marks are visible on both sides, about 2-3 minutes. Let cool. Season chicken on both sides with salt, pepper and 1 tablespoon olive oil or grapeseed oil and place on grill. Once grill marks form on one side, flip and cook through on other side. Pull off grill and cool.

Toss tomatoes, grapes, green onion, balsamic vinegar and remainder of oil in a bowl. Slice chicken and add to bowl along with mixed greens, peach slices, and blue cheese and lightly toss. Add salt and pepper to taste. Transfer salad to bowl or plate and enjoy!

Slow-Cooker Chicken Fajita Burritos

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A delicious and easy slow-cooker recipe.

Ingredients

1 lb skinless, boneless chicken breasts
1 red peppersliced
1 yellow peppersliced
1 medium red onionsliced thin
1 tbsp chili powder
1 tsp garlic powder
1 tsp cumen
2 cups crushed ice
½ cup salsause your favorite kind
½ cup low sodium chicken broth
15 oz can black beansrinsed and drained
8 large low-carb tortillas
1 cup reduced-fat, shredded cheddar cheese
½ cup non-fat plain Greek yogurtoptional
2 tbsp chopped cilantrogarnish
1 lime, slicedgarnish

Directions

Place chicken breasts in a slow-cooker. Top with remaining ingredients except for tortillas and cheese.

Cover and cook on low for 6 hours or until done. Shred chicken with a hand mixer or fork.

Serve ½ cup chicken and bean mixture on each tortilla and top with cheese and non-fat plain greek yogurt.

Garnish with cilantro and lime slices.

Taco Ground Turkey

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Thanksgiving isn’t the only time for turkey! Try out this ground turkey recipe when you’re looking for a lean and protein-filled meal.

Ingredients

1 lb Lean ground turkey
3 tbsp Taco seasoning
¾ cup Water

Directions

In a wide pan brown turkey meat. Drain and discard any fat. Return pan with turkey to medium heat.

Add taco seasoning and water. Simmer for 5 minutes, or until most of the liquid has evaporated.

Place in an air tight container. Use within 7 days.

Creamy Pumpkin Sauce with Zoodles

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If your looking for a great vegetarian meal packed with nutrients, try our creamy pumpkin sauce with zoodles. It’s easy to make and is a perfect lunch or dinner option.

Ingredients

2 garlic cloves, minced
1 tbsp butter
1 cup pumpkin puree
1 cup low sodium chicken broth
2 tbsp half and half cream
⅛ tsp ground nutmeg
¼ tsp chili powder
⅛ tsp cayenne pepper
⅛ tsp black pepper ideally freshly ground
2 medium zucchini, spiralized

Directions

Add butter and garlic to sauce pan and heat over medium-low heat for 1-2 minutes.

Add the pumpkin purée, chicken broth, half and half and spices and stir to combine. Simmer over medium-low heat, stirring occasionally.

While the sauce simmers, place your spiralized zucchini noodles (zoodles) in a microwave safe dish. Add ¼ cup water and place a lid partially over the top, but with a space for the air to vent. Heat for 4 minutes, or until zucchini noodles are desired texture (for softer noodles, heat for 4 or more minutes. If you prefer more bite to your zoodles, stick to 2-3 minutes). Drain water and split zucchini noodles between 2 plates.

Remove sauce from heat and spoon over zoodles. To round out the meal, consider serving with a baked chicken breast or fillet of salmon. Enjoy!

Baked Ratatouille

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Not just a popular Disney movie, ratatouille is a delicious, hearty and nutritionally rich dish packed with phytochemicals. Delicious on its own, or served with a side of brown rice or quinoa.

Ingredients

1 Onion, sliced thin
2 Garlic cloves, minced
2 tbsp Olive oil
1 Medium eggplant (~1 pound) cut into 1-inch pieces
2 Small zucchini (yellow and green if possible), cut into 1-inch pieces
1 Red bell pepper, cut into 1-inch pieces
1 ½ cups Cherry tomatoes, cut in half
1 tbsp Chopped fresh thyme or ½ tsp dried thyme
1 tbsp Chopped fresh rosemary or ½ tsp dried ground rosemary
1 tsp Salt
½ tsp Fresh ground pepper
⅛ tsp Ground coriander
¼ tsp Fennel seeds
½ cup Cherry tomatoes, cut in half

Directions

Preheat oven 375 degrees

In a 13×9” pan, combine all vegetables. Drizzle olive oil and sprinkle the seasonings evenly over the vegetables, then stir to mix completely.

Bake at 375 degrees for 20 minutes.

Stir mixture, then bake for an additional 25 minutes, or until vegetables are tender to a fork. Serve alone or with a side of quinoa or brown rice.

Pulled Pork Tacos

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Mexican Pulled Pork Tacos (Carnitas) are so flavorful and delicious. Serve these tender pork tacos with lime wedges along with your favorite sides. Utilize the slow-cooker Mexican-style Pulled Pork recipe to make the meat ahead of time for a quick meal.

Ingredients

4 cups Mexican style pulled pork
8 Soft corn tortillas
Optional
Cotija cheese
Salsa
Hot sauce
Sliced avocado
Chopped cilantro
Lime wedges
Thinly sliced red radishes

Directions

Fill each corn tortilla with ½ cup pulled pork. Add your favorite toppings such as cilantro, hot sauce, and cotija cheese. Serve 2 tacos per person.

Mexican Pulled Pork

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Slow cooker Mexican pulled pork, a perfect recipe for people new to the kitchen and seasoned chefs alike. Although pork has a reputation for being unhealthy, lean cuts of pork such as lean pork tenderloin, are as lean and low in calories as chicken breast. It’s also a terrific source of B vitamins, iron and protein. Prepared in a slow cooker or crock pot, the rich flavors of this dish are able to develop without heating up your home and driving up your utility bill. Try making a big batch on the weekend, storing the pulled pork in the fridge and using it in different recipes through the week.

Ingredients

1 lb Pork tenderloin
2 tbsp Mrs. Dash taco seasoning
1 Small (14oz) can of green enchilada sauce
1 Small can of diced green chilies

Directions

Place pork tenderloin in slow cooker. Sprinkle with taco seasoning. Do not add any liquid. Cover and cook on low heat for 10-12 hours.

Discard any liquid and visible fat. Shred with forks or hand mixer. Add enchilada sauce and green chilies. Still to combine completely.

Add to salad, burritos, or serve alone with vegetables and serving of complex carbohydrate.