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Almond Pumpkin Seed Snack Mix – 1 Serving

Ingredients:12 almonds4 tbsp dry roasted pumpkin seeds, no salt added3 tbsp raisinsDirections:Toss together in a zip top bag for a great snack on the go.Nutrition information:355 calories23.1 gram fat9 mg sodium31.7 grams carbohydrates4.2 grams fiber17.7 grams fiber12.4 grams protein

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Ginger Pear Yogurt Crunch – 1 Serving

Ingredients: 8 oz fat free plain Greek yogurt1 pear3 tsp sliced almonds1 tbsp hemp seeds1/8 tsp gingerStevia to tasteDirections:Put yogurt in a bowl. Stir all ingredients into the yogurt and enjoy.Nutrition information: 347 calories12.5 grams fat85 mg sodium34.7 grams carbohydrates6.8 gram fiber18.9 grams sugar28 grams protein

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Oatmeal Apple Yogurt with Chia Seeds – 1 Serving

Ingredients: 8 ounces fat free plain Greek yogurt1 apple, grated or chopped3 tbsp rolled oats1 tbsp chia seeds1/4 tsp apple pie spiceStevia to tasteDirections:Put yogurt in a bowl. Stir all ingredients into the yogurt and enjoy.Nutrition Information: 304 calories3.9 grams fat86 mg sodium47.9 grams carbohydrates8.5 grams fiber23.7 grams sugar25.2 grams protein

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Techina – 4 servings

Ingredients:1/2 cup sesame butter1/4 cup lemon juice1/4 cup water2 cloves garlic, mashed or finely chopped1/2 tsp cumin1/2 tsp saltDirections:Mix all ingredients in a small bowl, or blend in a blender. Use as dips for vegetables or as dressing on a salad.Nutrition information:194 calories16.5 grams fat 0 cholesterol299 mg sodium8.6 grams carbohydrates1.9 grams fiber6.1 grams protein

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Chummus – 12 servings

Ingredients:1 3/4 cup cooked chickpeas3 tbsp sesame butter (such as Marnatha)2 tbsp lemon juice3 cloves garlic1/2 tsp salt1/2 tsp cuminDirections:Put all ingredients in a blender or food processor, blend until smooth. Water may be added, one tablespoon at a time to reach the desired consistency.Nutrition information:132 calories3.8 grams fat0 mg cholesterol105 mg sodium19 grams carbohydrates5.3 grams fiber3.2 grams sugar6.4 grams protein

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Ingredients: 1 cup peeled and chopped tomatoes1/4 cup chopped onions3 cloves garlic (more or less as preferred)Chopped green hot pepper to taste (optional)1 tsp unrefined oil of choice2 eggs1/2 teaspoon paprikaSalt and pepper to tasteDirections:Saute vegetables in oil until the tomatoes are soft, about 10 minutes. Make two wells in the tomato sauce. Put one egg in each well. Continue cooking until the eggs are cooked through.Nutrition information: 226 [...]

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Greek Salad

Ingredients:1/2 cup each of cucumbers, red and yellow peppers, and tomatoes1/4 cup sliced red onions1 oz reduced fat feta or Bulgarian cheeseJuice of half a lemonDirections:Toss all ingredients together in a bowl.Nutrition information:100 calorie3.8 gram fat13 mg cholesterol359 mg sodium11.7 gram carbohydrates3.8 grams fiber6.4 gram sugar7.8 gram protein

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Caprese Salad – 1 serving

Ingredients:2 cups salad greens such as romaine or mixed greens1/2 cup grape or cherry tomato1/4 cup sliced red onion5-6 basil leaves, finely chopped1 oz mozzarella cheese1 tsp balsamic vinegarPinch black pepperDirections:Toss all ingredients together in a bowl.Nutrition information:125 calories5.5 grams fat15 mg cholesterol184 mg sodium10.6 grams carbohydrates 2. grams fiber4.7 grams sugar 9.8 grams protein

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Omelet with Vegetables – 1 serving

Ingredients:2 eggs, beaten1 teaspoon unrefined oil (preferably olive or coconut)1/4 cup of two vegetables of your choice, including but not limited to peppers, onions, mushrooms, tomatoes, spinach, kale, and eggplant.Directions:Saute the half a cup of vegetables in oil to the desired consistency. Add beaten eggs. When eggs are set flip to finish cooking.Can be made as scrambled eggs with vegetables well. Nutrition Information:181 [...]

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Pecan and Apricot Snack – 1 Serving

Ingredients: 1 oz pecans3 dried apricots(Handful of craisins optional)Nutrition Information: 248 calories20.9 grams fat1 mg sodium15.6 grams carbohydrates5.1 grams fiber10.5 grams sugar4.4 grams protein

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