Mini Eggplant Pizzas

Prep Time: 40 minutes

Cook Time: 30 minutes

Total Time: 1 hour, 10 minutes

Servings: 4 servings

Mini Eggplant Pizzas

Ingredients

  • 1 Eggplant (medium)
  • 1/4 cup Extra Virgin Olive Oil
  • Sea Salt & Black Pepper (to taste)
  • 3/4 cup Tomato Sauce
  • 1/2 tsp Oregano
  • 4 1/3 ozs Mozzarella Ball (grated)
  • 1/2 tsp Red Pepper Flakes (Optional)
  • 2 tbsps Basil Leaves (finely chopped)

Instructions

  1. Cut the eggplant into equal slices about 1/2 inch thick. Generously brush each side of the eggplant with the oil and season with sea salt and black pepper.
  2. Heat a large non-stick pan over medium heat. Cook eggplant in batches until tender and browned about 3 to 5 minutes per side.
  3. Meanwhile, turn the broiler on high.
  4. Transfer the browned eggplant slices to a baking sheet and top each with tomato sauce, dried oregano and shredded cheese. Broil the eggplant pizzas for 3 to 5 minutes until the cheese is melted, bubbly and browned.
  5. Top with red pepper flakes and fresh basil. Enjoy!
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One Pan Salmon With Rainbow Veggies

Prep Time: 40 minutes

Cook Time: 30 minutes

Total Time: 1 hour, 10 minutes

Servings: 4 servings

One Pan Salmon With Rainbow Veggies

Ingredients

  • 2 cups Cherry Tomatoes
  • 10 ozs. Salmon Filet
  • 1 Yellow Bell Pepper (sliced)
  • 2 cups Broccoli (chopped into small florets)
  • 1/2 cup Red Onion (sliced into chunks)
  • 2 tbsps. Extra Virgin Olive Oil
  • 1 1/2 tsps Coconut Aminos
  • 1/2 Naval Orange (zested and juiced)
  • Sea Salt & Black Pepper (to taste)

Instructions

  1. 1) Preheat oven to 375 F (191C) and line a baking sheet with parchment.
  2. 2) Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with the coconut aminos, orange juice and zest. Sprinkle everything with salt and pepper to tast.
  3. 3) Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
  4. 4) Divide between plates and enjoy!

Notes

Leftovers:

Keeps well in the fridge for 2 to 3 days.

Vegan:

Use tofu steaks or roasted chickpeas instead of salmon.

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Black Beans, Sweet Potatoes and Eggs

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Category: High Protein Dinner Idea

Cuisine: American

Servings: 4 servings

Black Beans, Sweet Potato & Egg Recipe

Ingredients

  • 2 Sweet Potatoes
  • 1/4 Avocado Oil
  • 1/4 tsp. Sea Salt
  • 4 Eggs (whisked)
  • 1 Avocado (sliced)
  • 1 1/2 cups Black Beans (cooked)

Instructions

  1. Preheat the oven to 400 F (204 C) and line a baking sheet with parchment paper. Season the sweet potato with avocado oil and half of the sea salt. Bake for 25 to 30 minutes or until cooked through
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Protein Powder Smoothie

Prep Time: 2 minutes

Total Time: 2 minutes

chocolate protein shake

Since I am in the heat of summer now, there is nothing like a good smoothie. I have been making smoothies for the longest time. Now I am showing you a fun and easy way to get more protein into your diet without even having to cook! A protein smoothie.

 
 

Ingredients

  • Ingredients: Whey Protein Powder, Water, Blender, Frozen Fruit, Yogurt (optional)

Instructions

  1. First, buy your favorite protein powder. Whey protein powder (is mine) or you can pick a protein powder of your choosing. There are many types on the market (vanilla, chocolate, etc). I try to aim for one that has 20 grams or more of protein in a scoop.
  2. Buy frozen fruit (made for smoothie making). You can choose from many different fruits and brands. My personal favorite is Strawberry Banana and many times, you can find prepacked portions of mixed frozen fruit blends.
  3. Add 1 cup and a half of water to a blender.
  4. Next, add a scoop of protein powder to your blender. and then a strawberry banana frozen mix (or whatever kind you like) to the blender. I personally love to add in some ice cubes to help with consistency and coolness. Blend until it looks like it is shake ready (not too thin or too thick and clumpy).
  5. Then pour yourself a glass and enjoy.
  6. Optional: You can add low-fat Greek yogurt if you like (your choice of flavor- completely optional) 12 grams of protein from yogurt and 20 grams of protein from the protein powder. The yogurt is only 80 calories as well. The smoothie with yogurt will have 32 grams of protein to consume versus without- 20 grams of protein!

Notes

Start making your fresh and easy smoothies and feel satisfied with getting that protein in!

 

https://mariakrd.com/lifestyle/recipes/

Quinoa & Egg Breakfast Plate

Cook Time: 20 minutes

Total Time: 20 minutes

Quinoa & Egg Breakfast Plate Recipe

 

 
 
 

Ingredients

  • 1/4 cup Quinoa (uncooked, rinsed)
  • 1 Egg
  • 2 Tomato (small, chopped)
  • 2 tbsps Pitted Kalamata Olives
  • 1/2 Avocado (sliced)
  • 1 tbsp Parsley (chopped)
  • 1/8 tsp Sea Salt

Instructions

  1. Cook the quinoa according to package directions. Let it cool slightly.
  2. In a pan over medium heat, cook the egg until your whites are set and the yolks are your desired doneness.
  3. Place the quinoa on a plate, and top with the egg, tomatoes, olives, avocado and parsley. Season with sea salt and enjoy!

Notes

Leftovers - Refrigerate in an airtight container for up to three days. More Flavor - Cook your quinoa in broth instead of water. Add chili flakes or hot sauce before serving. Make it Vegan - Omit the egg and serve with tofu or chickpeas instead. Meal Prep - Make a large batch of quinoa and/or hard-boiled eggs to save time.

 
 
 

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Smoked Salmon & Avocado Cucumber Bites

Cook Time: 5 minutes

Total Time: 5 minutes

Smoked Salmon & Avocado Cucumber Bites

 

 

Ingredients

  • 1/2 Cucumber (large)
  • 1/2 Avocado (mashed)
  • 6 ozs Smoked Salmon
  • 1 tsp Capers
  • 1/8 tsp Sea Salt

Instructions

  1. Slice cucumber into 1/4-inch thick rounds.
  2. In a small bowl, mash the avocado with a fork.
  3. Top the cucumber with mashed avocado, smoked salmon, capers and sea salt. Serve and enjoy!

Notes

Leftovers - Each of these ingredients spoil quickly when exposed to air. This recipe is best enjoyed the same day. More Flavor - Add spices like chili flakes, cayenne or black pepper. Make it Vegan - Omit the smoked salmon and use hemp hearts on top instead.

https://mariakrd.com/lifestyle/recipes/

Kale & Red Pepper Frittata

Cook Time: 30 minutes

Total Time: 30 minutes

Servings: 3

Kale & Red Pepper Frittata Recipe

 

 
 
 
 
 

Ingredients

  • 6 Eggs
  • 1/3 cup Unsweetened Almond Milk
  • 1/3 tsp Sea Salt
  • 1/3 tsp Black Pepper
  • 2 1/4 tsps Extra Virgin Olive Oil
  • 1 1/2 cups Kale Leaves (chopped)
  • 3/4 Red Bell Pepper (chopped)
  • 3/4 cup Cherry Tomatoes (halved

Instructions

  1. Preheat oven to 400°F (204°C).
  2. Whisk the eggs, almond milk, salt and pepper together in a mixing bowl. Set aside.
  3. Heat the oil in a cast iron skillet over medium heat. Add the kale, pepper, and tomatoes. Cook for 5 to 7 minutes, or until the kale is wilted and peppers are tender.
  4. Pour the whisked eggs into the pan with the vegetables and let the eggs begin to set for about 30 seconds, before gently stirring with a spatula to ensure the vegetables are well incorporated into the eggs. Transfer the skillet to the oven and bake for 12 to 15 minutes, or until the eggs have set.
  5. Remove the skillet from the oven and let sit for about 5 minutes before cutting into wedges. Serve and enjoy!

Notes

 

No Kale - Use spinach instead.

No Red Bell Pepper - Use a bell pepper of another color instead.

Leftovers - Keep in the fridge for up to 3 days.

 
 
 

Nutrition Facts

Kale & Red Pepper Frittata

Serves 3

Amount Per Serving
Calories 210
% Daily Value*
Total Fat 13g 20%
Saturated Fat 0
Trans Fat
Cholesterol 372mg 124%
Sodium 488mg 20.3%
Total Carbohydrate 7g 2.3%
Dietary Fiber 2g 8%
Sugars 3g
Protein 14g
Vitamin A 5096IU Vitamin C 48mg
Calcium 159mg Iron 3mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

https://mariakrd.com/lifestyle/recipes/

Chopped Salad Pitas

Cook Time: 10 minutes

Total Time: 10 minutes

Servings: 1

Chopped Salad Pitas Recipe

 

 
 

Ingredients

  • 1 cup Chickpeas (cooked)
  • 1 cup Cherry Tomatoes (sliced into quarters)
  • 1/4 Cucumber (chopped)
  • 1/4 tsp Sea Salt
  • 1 Whole Wheat Pita (halved)
  • 1/4 cup Unsweetened Coconut Yogurt

Instructions

  1. In a bowl, combine the chickpeas, tomatoes, cucumber and salt. Adjust salt as needed.
  2. Gently open each pita half to create a pocket. Evenly spread a thin layer of yogurt inside each pita pocket.
  3. Stuff the pita pockets with the chickpea mixture. Enjoy!

Notes

Leftovers - Refrigerate the chickpea mixture in an airtight container for up to five days. Assemble the pita with yogurt just before serving.

Serving Size - Each serving equals one pita half stuffed with the chickpea mixture.

Gluten-Free - Use lettuce wraps, collard greens, brown rice tortillas or gluten-free flatbread instead.

More Flavor - Add lime juice, fresh herbs or spices.

Additional Toppings - Bell peppers, feta cheese, red onions and/or black olives.

No Chickpeas - Use marinated tofu, white beans, lentils, chicken breast or turkey instead.

 
 

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