INGREDIENTS

• 2 salmon fillets

• 3 tablespoons honey mustard (1 1/2 Tbsp honey plus 1 1/2 Tbsp Dijon mustard)

• 3 cloves garlic, minced (about 3 teaspoons)

• 3 tablespoons extra virgin olive oil (divided 2 T and 1 T)

• 1 tablespoon lemon juice

• Pinch of salt
  

METHOD

1 Preheat the oven to 400°F (205°C).

2 In a small bowl, whisk together the honey mustard, garlic, 2 Tbsp of olive oil, lemon juice, and salt.

3 Line a roasting pan with aluminum foil. Brush the salmon fillets on both sides with olive oil. Place fillets skin-side down (if your fillets have skin-on) on the foil-lined pan. Use a basting brush to coat the top side of the fillets with the honey mustard mixture.

4 Place in oven and bake at 400°F (205°C) for 8 to 10 minutes, until just barely cooked through (please don't overcook salmon!). It's okay if the salmon is still a little rare in the center, when you remove it from the oven, the residual heat will cook it through.

INGREDIENTS

cooking spray

6 eggs

salt and pepper to taste

1/2 cup cooked chopped spinach excess water removed

1/3 cup crumbled cooked bacon or turkey bacon

1/3 cup shredded cheddar cheese

diced tomatoes and chopped parsley optional garnish

INSTRUCTIONS

Preheat the oven to 375 degrees. Coat 12 cups of a muffin tin with cooking spray or line with paper liners.

1. Crack the eggs into 2 separate large bowl. Use a Hand Blender or a

whisk to blend the eggs until smooth, this will take less than a minute.

2. Add the spinach, and cheese to the egg mixture and stir to combine in bowl #1.

3. Divide the egg mixture evenly among the 6 muffin cups.

4. Use rest of mixture and add bacon and cheese to mixture to bowl #2

5. Divide the egg mixture evenly among the other 6 muffin cups.

6. Bake for 15-18 minutes or until eggs are set.

7. Serve immediately or store in the refrigerator until ready to eat. Top with diced tomatoes and parsley if desired

8. Once cooled you can put into a Ziploc into the freezer.

Ingredients

1 tablespoon honey

1 tablespoon lemon juice

1 teaspoon light soy sauce

1⁄4 teaspoon ginger

1 cup pineapple or orange juice

1 tablespoon cornstarch (for thickness)

2 teaspoons oil

1 cup frozen stir-fry vegetables (bag)

Preparation:

1. Combine all ingredients except vegetables into bowl, mix and set aside.

2. Heat 2 teaspoons of oil in skillet add chicken cubes and cook until slightly browned, add frozen vegetables. Cook for 3-

4 minutes or until vegetables are crisp-tender.

3. Add sweet and sour sauce and cook for another 2 minutes or until mixture comes to a boil.

4. Serve immediately. This dish is great over pasta or rice.

Ingredients

1/3 to 1/2 cup liquid such as dairy milk, almond, cashew or coconut milk

1/3 to 1/2 cup old-fashioned rolled oats

1/3 to 1/2 cup yogurt, optional

1 teaspoon chia seeds, optional but highly recommended

1/2 banana, mashed, optional

Serving suggestions: fruit (fresh or dried), nuts, nut butter, seeds, protein powder, granola, coconut, spices, citrus zest and vanilla

extract

Directions

1. Add the desired amounts of milk, oats, yogurt, chia seeds and banana to a jar or container and give them a good stir. Refrigerate overnight or for at

least 5 hours.

2. In the morning, add additional liquid if you'd like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, seeds, protein powder,

granola, coconut, spices, zest or vanilla extract.

Cook’s Note

The mixture will keep for up to 2 days. If you don't add the banana, up to 4 days.

However, once you are experienced, you'll have no problem whipping up another

batch midweek if needed!

Ingredients

2 egg

1 1⁄2 cups seasoned bread crumbs

2 medium eggplant (about 1 1/2 pounds), cut into 1/2-inch thick

slices

1jar (24 ounces) Tomato Sauce

2 cups shredded mozzarella cheese (about 8 ounces)

2 tablespoons grated Parmesan cheese

Instructions

1. Set the oven to 400°F. Spray a rimmed baking sheet with vegetable cooking spray.

2. Beat the eggs in a shallow bowl with a fork or whisk. Place the bread crumbs onto a dish. Dip the

eggplant into the eggs and coat with the bread crumbs. Place the eggplant onto the baking sheet.

3. Bake for 30 minutes, turning the eggplant over once halfway through the baking time.

4. Spray an 11x8x2-inch baking dish with vegetable cooking spray. Spread 1/2 cup sauce in the bottom

of the dish. Layer half the eggplant, 1 cup sauce, 1 cup mozzarella cheese and 1 tablespoon Parmesan

cheese in the dish. Repeat the layers.

5. Bake for 25 minutes or until hot.

INGREDIENTS

4-6 large green, or yellow or red peppers

1 lb beef, Ground

1⁄2 cup onion, Chopped

1 (16 ounce) can tomatoes, diced

1⁄4 cup long grain rice, any available rice is fine it may affect cooking time

though

1 cup water

1 teaspoon salt

1 cup cheddar cheese, Shredded (about 4 ounces)

DIRECTIONS

Cut off the tops of green peppers; discard seeds and membranes.

Chop enough of the tops to make 1/4 cup, set aside.

Cook the whole green peppers, uncovered in boiling water for about 5 minutes; invert to drain well.

Sprinkle insides of the peppers lightly with salt.

In a skillet cook ground beef, onion and 1/4 cup chopped pepper till meat is browned and vegetables are tender.

Drain off excess fat. Add drained tomatoes, salt, and a dash of pepper.

in a separate pot put water bring to boil add rice cook until rice is soft. if needed add more water.

add rice to beef mixture.

Stir in cheese. Stuff peppers with meat mixture. Place in a 10x6x2 baking dish.

Bake, covered in a 350 degree oven for 30 minutes. In the last 5 minutes add any remaining cheese to the top of the peppers.

Ingredients

2 tilapia fillets

2 tablespoons fresh lemon juice

1 tablespoon butter, melted

1 clove garlic, finely chopped

1 teaspoon dried parsley flakes

pepper to taste

Directions

Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.

1. Rinse tilapia fillets under cool water, and pat dry with paper towels.

2. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.

3. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.