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Directions1) Bring the water to a boil2) Stir in the oats and cook until soft about 3 minutes3) Just before the oats are finished stir in the peanut butter and berriesNutrition:269 calories 11g fat 7g fiber 9g protein
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■Strawberry Banana (pictured above)Makes 1 servingIngredients1   scoop vegetarian protein powder13  cup frozen strawberries14  frozen banana12  tbsp almond butter12  cup unsweetened non-dairy milk (almond hazelnut coconut hemp etc)Water as needed
Directions1) Place all ingredients in a blender and process until smoothNutrition:232 calories 5g fat 4g fiber 29g protein
■Vanilla MilkshakeMakes 1 servingIngredients1   scoop vegetarian protein powder12  frozen banana12  tbsp peanut butter    12  cup unsweetened non-dairy milk (almond hazelnut coconut hemp etc)                                                                    Water as needed
Directions1) Place ingredients in a blender and blend until smoothNutrition:248 calories 6g fat 3g fiber 29g protein
■Blueberry DazzlerMakes 1 ServingIngredients1   scoop vegetarian protein powder12  cup unsweetened non-dairy milk (almond hazelnut coconut hemp etc)12  cup frozen blueberries12  tbsp almond butterWater as needed
Directions1) Add ingredients into a blender and blend until smoothNutrition:2232 calories 6g fat 3g fiber 28g protein
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■Going Lentil SoupMakes 6 ServingsIngredients  ?                                                                                                                      1   tbsp olive oil1   medium onion minced2   cloves garlic minced1   tbsp fresh ginger peeled and minced12  jalapeo minced2   medium carrots peeled and diced1   cup dried green lentils14  tsp cumin1   bay leaf1 (http://www.nycplayground.com/product.aspx?name=o2t8u4-af1)   can lite coconut milk3   cups low-sodium vegetable stock or water1   tbsp reduced-sodium soy sauceSalt and black pepper to tasteChopped cilantro for garnish
Directions1) Heat olive oil in a medium-sized pot over medium heat Add onion garlic ginger jalapeo and carrots and sauté till the onions are soft and translucent about 3 minutes2) Add the lentils cumin bay leaf coconut milk and stock (or water) Turn heat to low and simmer until the liquid has reduced and the lentils are tender about 30 minutes3) Season with the soy sauce and add salt and pepper to taste If you like use a hand blender to gently purée the soup for a thicker consistency Garnish with cilantroNutrition: 300 calories 12g fat 95g fiber 11g protein
■Voodoo ChiliMakes4 servingsIngredients1   tbsp olive oil1   medium onion minced1   medium zucchini diced12  lb cremini mushrooms diced1   medium carrot diced1   red or green bell pepper diced2   cloves garlic minced1   can (28oz) whole peeled tomatoes2   canned chipotle peppers finely chopped1   tsp chili powder14  tsp ground cumin12  tsp dried oregano1   can pinto beans drainedSalt and black pepper to taste12  avocado sliced
Directions1) Heat the oil in a large saucepan or pot set over a medium flame Add the onion zucchini mushrooms carrot bell pepper and garlic and cook stirring frequently until the vegetables are soft and lightly browned about 10 minutes2) Add the tomatoes crushing lightly between your fingers to give the chili a coarse texture Add the chipotle chili powder cumin oregano and beans plus salt and pepper to taste Turn heat to low and simmer for 20 minutes Serve in bowls and top with sliced avocadoNutrition:220 calories 7g fat 10g fiber 9g protein
■Mediterranean Dinosaur Salad (pictured above)Makes 1 servingIngredients2   cups kale (preferably lacinato or “dinosaur” kale) ribs removed and chopped14  cup cherry tomatoes halved4   Kalamata olives pitted halved14  cup artichoke hearts (canned in water preferably)14  cup cooked chickpeas18  red onion diced2   tbsp walnuts1   tbsp cider vinaigretteSalt and black pepper to taste
Directions1) Before making the salad spend a few minutes massaging and squeezing the kale It sounds funny but roughing up the leaves will help break down the tough fibers making the kale more tender2) Combine the kale tomatoes olives artichoke hearts chickpeas onion and walnuts in a mixing bowl Toss with the vinaigrette and season with salt and black pepper to tasteNutrition:273 calories 12g fat 8g fiber 10g protein
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■ Cashew GesundheitMakes 4 servingsIngredients13  cup coarsely chopped unsalted cashews2   tbsp virgin coconut oil1   lb boneless skinless chicken breast cut lengthwise in thin strips2   cups red bell pepper (about 1 large) julienned1   tsp garlic minced12  tsp fresh ginger peeled and minced3   tbsp scallions thinly sliced1   cup cooked brown rice
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■ The M*A*S*H GrillMakes 4 ServingsIngredients1   lb flank or skirt steak14  cup low-sodium soy sauce1   tbsp brown sugar12  tbsp sesame oil3   tbsp rice wine vinegar (white wine vinegar can be substituted)1   English cucumber thinly slicedPinch salt1   head Bibb lettuce leaves separated2   cups cooked brown riceSriracha or other Asian chili sauce for servingHoisin for serving
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■The Ultimate Burger (pictured above)Makes 4 servingsIngredients1   lb ground 94% (or leaner) beef1   tsp salt1   tsp freshly cracked pepper8   oz mushrooms sliced12  tsp extra-virgin olive oil4   gluten-free hamburger buns2   cups arugula12  cup caramelized onionsKetchup and mustard (optional)
Directions1) Heat a grill or stove-top grill pan until hot Combine the beef salt and pepper in a bowl and gently mix Form into 4 patties Caution: Overworking the meat or packing your patties too tight can make tough burgers2) Cook the burgers for 2 to 3 minutes and flip Cook on the other side for another 2 to 3 minutes until nicely charred on the outside but still medium-rare to medium inside (The center should be firm but easily yielding)3) Meanwhile sauté the sliced mushrooms in the olive oil until the mushrooms soften and release their liquid4) After you remove the burgers toast the buns briefly Divide the arugula among the buns and top with the burgers mushrooms and onionsNutrition:387 calories 13g fat 6g fiber 31g protein
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