QUICK RECIPES

EASY COOKING FOR BREAKFAST, LUNCH, AND

DINNER

By
BookSumo Press
All rights reserved
 ABOUT THE AUTHOR.
BookSumo Press is a publisher of unique, easy, and healthy cookbooks.
Our cookbooks span all topics and all subjects. If you want a deep dive into
the possibilities of cooking with any type of ingredient. Then BookSumo
Press is your go to place for robust yet simple and delicious cookbooks and
recipes. Whether you are looking for great tasting pressure cooker recipes or
authentic ethic and cultural food. BookSumo Press has a delicious and easy
cookbook for you.
With simple ingredients, and even simpler step-by-step instructions
BookSumo cookbooks get everyone in the kitchen chefing delicious meals.
BookSumo is an independent publisher of books operating in the beautiful
Garden State (NJ) and our team of chefs and kitchen experts are here to
teach, eat, and be merry!
 INTRODUCTION
Welcome to The Effortless Chef Series! Thank you for taking the time to
purchase this cookbook.

Come take a journey into the delights of easy cooking. The point of this
cookbook and all BookSumo Press cookbooks is to exemplify the effortless
nature of cooking simply.

In this book we focus on Quick Recipes. You will find that even though the
recipes are simple, the taste of the dishes are quite amazing.

So, will you take an adventure in simple cooking? If the answer is yes, please
consult the table of contents to find the dishes you are most interested in.

Once you are ready, jump right in and start cooking.

— BookSumo Press
 TABLE OF CONTENTS
About the Author.
Introduction
Table of Contents
Legal Notes
Common Abbreviations
Chapter 1: Easy Quick Recipes
Rolled Oats and Wheat Germ
Honey Walnut Oats
Almond and Oats
Oats and Peach
Rolled Oats and Almond Milk
Easy-to-Prepare Popcorn
Surprise Popcorn Seasoning
Flavored Popcorn
Middle Eastern Popcorn
Cheesy Artichoke Pesto
Pasta Pesto
Asian Peanut Pesto
Spicy Pesto
Creamy Lettuce Pesto
Easy Egg and American Sandwich
The Moscow Sandwich
The Little Tike Sandwich
The Americana Sandwich
Salad for Lunch
Sweet Corn
3-Ingredient Fruit Banana Pancakes
Scrambled Eggs Done Right
Easy Spicy Eggs
Egg Salad
Waffle Sandwich (Apples & Sausage)
Spicy Mayo Salad
Creole Corn
Louisiana Lunch Wraps
Hermosa Hummus Sandwiches
Pacific Orange Salad
Glendale Grocery Rotisserie Dip
Barley Bean Sprout Boxes
Medjool Milk Shake
Figs with Mascarpone
Couscous with Grapes
Silicone Shrimp Appetizer
Maria’s Pico De Gallo
Banana & Blueberry Split
Ventura Vegetarian Pate
Pasta Salad California
Cambodian Spicy Fruit Salsa
7-Ingredient Caprese Salad
Caprese Quesadillas
Caprese Salad with Red and Yellow Tomatoes
3-Ingredient Salad
Fruit Salad Caprese
Tuna Melt Giovanna
Easy Caprese Baguettes
Heirloom Caprese Salad
Island Juice
Lover’s Smoothie
Papaya Strawberry Smoothie
Almond Papaya Smoothie
Tropical Recharge Smoothie
Little Cayman Lemonade
Mixed Fruit Wontons
Simple Wontons
Mediterranean Citrus and Capers Catfish
Roasted Nutty Dijon Catfish
Ceviche Cups
Kissimmee Key Lime Ceviche
Easy Egg and Pea Soup
German Greens Salad
Seattle Salad
Green Almond Apple Salad
October Avocado Salad
Bay Area Mixed Greens
5-Ingredient Italian Blend with Pears
Milanese Greek Style Salad
Fresh Dijon Garden Salad
Mandarin Red Salad
November's Kale and Spinach Salad
Citrus and Brie Salad
Escarole Lunch Box Salad
Tuna Salad
Pineapple Salad
Persian Fruit Salad
Buffalo Chicken Salad
Sunny Hot Spaghetti
Corn and Cashew Hummus
5-Ingredient Quesadillas
 Any Issues? Contact Us
If you find that something important to you is missing from this book please
contact us at info@booksumo.com.

We will take your concerns into consideration when the 2nd edition of this
book is published. And we will keep you updated!

— BookSumo Press
 LEGAL NOTES
ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE
REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY
MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL
COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN
PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING
COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED
FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.
 COMMON ABBREVIATIONS
cup(s) C.
tablespoon tbsp
teaspoon tsp
ounce oz.
pound lb
*All units used are standard American measurements
 CHAPTER 1: EASY QUICK RECIPES
ROLLED OATS AND WHEAT GERM
Ingredients
1/2 C. rolled oats
1 C. water
1 tbsp honey
1 tbsp wheat germ
1 tsp flaxseed oil
1/4 C. soy milk

Directions
For 6 mins microwave your oats and water.
Then add in your flax oil, wheat germ, and honey.
Finally add your milk and enjoy warm.
Amount per serving (1 total)
Timing Information:

Preparation Cooking Total Time

2m 5m 7m

Nutritional Information:

Calories 318 kcal

Fat 9.2 g
Carbohydrates 52.2g
Protein 9g
Cholesterol 0 mg
Sodium 35 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 HONEY WALNUT OATS
Ingredients
1/4 C. quick cooking oats
1/2 C. skim milk
1 tsp flax seeds
2 tbsps chopped walnuts
3 tbsps honey
1 banana, peeled

Directions
For 3 mins microwave: banana, oats, honey, milk, walnuts, and flax.
Stir the contents before serving in bowls.
Enjoy.
Amount per serving (1 total)
Timing Information:

Preparation Cooking Total Time

5m 2m 7m

Nutritional Information:

Calories 532 kcal

Fat 13.1 g
Carbohydrates 101.7g
Protein 11.2 g
Cholesterol 2 mg
Sodium 58 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 ALMOND AND OATS
Ingredients
1 (1 oz.) packet instant oatmeal, unsweetened
1/2 C. hot milk or water
1 tbsp almond butter
1 red apple, cored and roughly chopped
1/4 C. whole natural almonds
1/2 tsp cinnamon
2 tsps honey

Directions
Heat your milk in the microwave or a small saucepan.
Put your oatmeal in the same bowl that you will eat out of. Then
cover it with the milk and almond butter.
Add in your almonds, honey, apples, and cinnamon.
Enjoy.
Amount per serving (1 total)
Timing Information:

Preparation Cooking Total Time

5m 10 m

Nutritional Information:

Calories 594 kcal

Fat 31.9 g
Carbohydrates 67.6g
Protein 18 g
Cholesterol 10 mg
Sodium 198 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 OATS AND PEACH
Ingredients
1/2 (15 oz.) can sliced peaches, drained
1/2 C. water
1/2 C. milk
1/2 C. quick-cooking oats
2 tbsps packed brown sugar
1/4 tsp ground cinnamon, or more to taste
1 pinch salt

Directions
Get a bowl and mix: peaches, cinnamon, water, salt, brown sugar,
oats, and milk.
Cook contents in the microwave for 4 mins.
Halfway through the cooking time stop the microwave and stir the
contents.
If oats get too thick add a tbsp of water and continue microwaving.
Enjoy.
Amount per serving (1 total)
Timing Information:

Preparation Cooking Total Time

5m 3m 8m

Nutritional Information:

Calories 411 kcal

Fat 5.1 g
Carbohydrates 84.5g
Protein 10.7 g
Cholesterol 10 mg
Sodium 460 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 ROLLED OATS AND ALMOND MILK
Ingredients
2 C. rolled oats
3 1/2 C. sweetened vanilla almond milk
1/8 tsp salt
1/2 C. dried tart cherries

Directions
Microwave all the ingredients except the cherries for 4 mins.
Stir the contents at 2 mins.
Before serving the oatmeal add in your cherries.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information:

Calories 266 kcal

Fat 4.9 g
Carbohydrates 53.1g
Protein 6.5 g
Cholesterol < 1 mg
Sodium 206 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY-TO-PREPARE POPCORN
Ingredients
1/2 C. unpopped popcorn
1 tsp vegetable oil
1/2 tsp salt, or to taste

Directions
In a small bowl, add the popcorn, oil and salt and toss to coat.
In a brown paper lunch sack, place the popcorn and fold the top twice
to seal the popcorn mixture.
Microwave on very high for about 2 1/2-3 minutes.
Amount per serving (3 total)
Timing Information:

Preparation 2m
Cooking 3m
Total Time 5m

Nutritional Information:

Calories 137 kcal

Fat 3.1 g
Carbohydrates 24.6g
Protein 4.1 g
Cholesterol 0 mg
Sodium 389 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SURPRISE POPCORN SEASONING
Ingredients
3 tbsp brewers' yeast
2 tbsp garlic salt
2 tbsp celery salt
1 tsp paprika
1 tsp ground cumin
1 tsp curry powder
1/2 tsp cayenne pepper

Directions
In a bowl, add all the ingredients and toss to coat well.
Preserve this seasoning in an airtight container.
Amount per serving (20 total)
Timing Information:

Preparation 5m
Cooking 5m
Total Time 10 m

Nutritional Information:

Calories 6 kcal
Fat 0.1 g
Carbohydrates 0.9g
Protein 0.6 g
Cholesterol 0 mg
Sodium 990 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 FLAVORED POPCORN
Ingredients
3 tbsp coconut oil
2 cloves garlic, chopped
1/4 tsp ground turmeric
1/4 tsp curry powder
1/4 tsp cumin
2 dashes hot sauce
1 gallon popped popcorn

Directions
In a heatproof bowl, add the popcorn.
In a small pan, melt the coconut oil on medium heat.
Stir in the spices and cook, covered for about 1 minute.
Reduce the heat to low and simmer for about 1 minute.
Stir in the hot sauce and immediately place everything over the
popcorn and stir to combine.
Amount per serving (2 total)
Timing Information:

Preparation 5m
Cooking 5m
Total Time 10 m

Nutritional Information:

Calories 627 kcal

Fat 45.9 g
Carbohydrates 51.8g
Protein 8.2 g
Cholesterol 0 mg
Sodium 806 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MIDDLE EASTERN POPCORN
Ingredients
1/2 C. popcorn kernels, popped in an air popper
2 tbsp salted butter, melted
3 tbsp nutritional yeast
1 1/2 tsp za'atar

Directions
In a bowl, add all the ingredients and toss to coat well.
Serve immediately.
Amount per serving (3 total)
Timing Information:

Preparation 5m
Cooking 5m
Total Time 10 m

Nutritional Information:

Calories 205 kcal

Fat 11.9 g
Carbohydrates 24.9g
Protein 7.4 g
Cholesterol 20 mg
Sodium 365 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CHEESY ARTICHOKE PESTO
Ingredients
2 C. fresh basil leaves
2 tbsps crumbled feta cheese
1/4 C. freshly grated Parmesan cheese
1/4 C. pine nuts, toasted
1 artichoke heart, roughly chopped
2 tbsps chopped oil-packed sun-dried tomatoes
1/2 C. extra-virgin olive oil
1 pinch salt and black pepper to taste

Directions
In a large food processor, add all the ingredients except the oil and
seasoning and pulse till combined.
While the motor is running slowly, add the oil and pulse till smooth.
Season with salt and black pepper and serve.
Amount per serving (12 total)
Timing Information:

Preparation
Cooking 5m
Total Time 5m

Nutritional Information:

Calories 118 kcal

Fat 11.9 g
Carbohydrates 1.1g
Protein 2g
Cholesterol 3 mg
Sodium 92 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PASTA PESTO
Ingredients
4 C. fresh baby spinach
1/2 C. pecans
2 cloves garlic
1 C. Parmesan cheese
1 tbsp lemon juice
1/2 C. extra virgin olive oil
1 pinch salt and freshly ground black pepper to taste

Directions
In a large food processor, add all the ingredients except the oil and
pulse till combined.
While the motor is running slowly, add the oil and pulse till well
combined and smooth.
Amount per serving (16 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 113 kcal

Fat 11.1 g
Carbohydrates 1.2g
Protein 2.5 g
Cholesterol 4 mg
Sodium 82 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 ASIAN PEANUT PESTO
Ingredients
1 bunch cilantro
1/4 C. peanut butter
3 cloves garlic, diced
3 tbsps extra-virgin olive oil
2 tbsps diced fresh ginger
1 1/2 tbsps fish sauce
1 tbsp brown sugar
1/2 tsp cayenne pepper

Directions
In a blender or food processor, add all the ingredients and pulse
till smooth.
Amount per serving (10 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 84 kcal
Fat 7.4 g
Carbohydrates 3.4g
Protein 1.9 g
Cholesterol 0 mg
Sodium 197 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICY PESTO
Ingredients
1/4 C. walnuts
2 cloves garlic
2 C. packed fresh basil leaves
3/4 C. shredded Parmagiano-Reggiano cheese
1 jalapeno pepper, stem removed
2/3 C. olive oil
salt and ground black pepper to taste

Directions
In a food processor, add the garlic and walnuts and pulse till chopped
finely.
Add the jalapeno, basil and cheese and pulse till well combined.
While the motor is running slowly, add the oil and pulse till well
combined and smooth.
Season with salt and black pepper and serve.
Amount per serving (14 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 126 kcal

Fat 13 g
Carbohydrates 0.8g
Protein 2.2 g
Cholesterol 4 mg
Sodium 66 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CREAMY LETTUCE PESTO
Ingredients
1/2 clove garlic
1/3 C. walnuts
3 oz. watercress, rinsed and dried
1 C. freshly grated Parmesan cheese
2 tbsps mayonnaise

Directions
In a food processor, add all the ingredients and pulse till a smooth
paste form.
Amount per serving (8 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 113 kcal

Fat 9.6 g
Carbohydrates 1.5g
Protein 5.9 g
Cholesterol 12 mg
Sodium 215 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY EGG AND AMERICAN SANDWICH
Ingredients
1 egg
1 tbsp milk
2 slices white bread
salt and pepper to taste (optional)
1 slice American cheese

Directions
Get a bowl, and mix: whisked eggs, salt, pepper, and milk.
Microwave the mix for 90 secs in the microwave with the highest
power setting.
Simultaneously toast your bread slices then add your egg to the
toasted bread.
Before forming a sandwich top the egg with a piece of cheese.
Now heat everything in the microwave for 30 more secs.
Enjoy.
Amount per serving (1 total)
Timing Information:

Preparation Cooking Total Time

1m 4m 5m

Nutritional Information:

Calories 318 kcal

Fat 15.8 g
Carbohydrates 26.9g
Protein 16.9 g
Cholesterol 214 mg
Sodium 839 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 THE MOSCOW SANDWICH
Ingredients
2 slices American cheese
2 slices white bread, toasted
3 slices deli-style sliced turkey breast
2 tbsps Russian salad dressing

Directions
On one piece of toasted bread put 1 piece of cheese.
Now heat it in the microwave for 30 secs.
Layer some turkey on the cheese and on the remaining piece of bread
coat it with some Russian dressing.
Form a sandwich and enjoy.
Amount per serving (1 total)

Timing Information:

Preparation Cooking Total Time

4m 1m 5m

Nutritional Information:

Calories 535 kcal

Fat 28.8 g
Carbohydrates 38.7g
Protein 30.8 g
Cholesterol 88 mg
Sodium 2472 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 THE LITTLE TIKE SANDWICH
Ingredients
1/4 C. peanut butter, or to taste
1 Gala apple, cored and sliced horizontally into discs
1/2 C. granola

Directions
Apply a coating of peanut butter to each piece of apple. Then top
everything with some granola.
Lay two pieces of apples together, joining them at the granola and
peanut butter.
Repeat with the remaining apple pieces to form apple sandwiches.
Enjoy.
Amount per serving (3 total)
Timing Information:

Preparation Cooking Total Time

10 m 10 m

Nutritional Information:

Calories 250 kcal

Fat 15.8 g
Carbohydrates 21.4g
Protein 8.5 g
Cholesterol 0 mg
Sodium 104 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 THE AMERICANA SANDWICH
Ingredients
2 slices sourdough bread
1 tbsp butter
1 tbsp grated Parmesan cheese
1 slice American cheese
1 slice Cheddar cheese

Directions
Coat a single side of each piece of bread with some butter. Then add
some parmesan to this side and place it downwards in a frying pan.
Now place a piece of American and cheddar cheese on top of the
bread.
Add another piece of bread on top of the cheese with its buttered side
facing upwards to form a sandwich.
Fry the sandwich for a few mins until it is golden on both sides.
Enjoy.
Amount per serving (1 total)
Timing Information:

Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information:

Calories 488 kcal

Fat 32.1 g
Carbohydrates 29.2g
Protein 21.3 g
Cholesterol 91 mg
Sodium 1081 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SALAD FOR LUNCH
Ingredients
lettuce leaf, washed and well dried
1 scoop low fat cottage cheese
4 rye crisps
1 hard-boiled egg, cut into wedges
1/4 fresh pineapple, diced
1/2 fresh peach, peeled and sliced
1/4 fresh papaya, peeled and sliced

Directions
Arrange the lettuce leaf onto a plate.
Place the cottage cheese in center and arrange the crackers around the
edges.
Place the egg and fruits around the outside of the cottage cheese in a
circle.
Serve immediately.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 211.2
Fat 5.9g
Cholesterol 212.0mg
Sodium 70.9mg2
Carbohydrates 34.1g
Protein 9.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 SWEET CORN
Ingredients:
2 (10 oz.) packages frozen corn kernels, thawed
2 tbsp butter, softened
1 C. heavy cream
2 tbsp granulated sugar
1 tsp salt
¼ tsp freshly ground black pepper
2 tbsp all-purpose flour
¼ C. whole milk
¼ C. Parmesan cheese, grated freshly

Directions:
In a large skillet, mix corn, butter, cream, sugar, salt and black pepper
on medium heat.
In a bowl, add flour and milk and beat till well combined.
Gradually, add flour mixture in skillet, beating continuously.
Cook, stirring continuously for about 3-5 minutes or till corns are
cooked and sauce become thick.
Remove from heat and immediately add cheese and stir till melted
completely.
Serve hot.
Servings per Recipe: 8
Timing Information:

Preparation Cooking Total Time

10 minutes 10 minutes 10 minutes

Nutritional Information:

Calories 253
Fat 16.5g
Cholesterol 54mg
Sodium 373mg
Carbohydrates 24.8g
Fiber 2.1g
Protein 5.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 3-INGREDIENT FRUIT BANANA
PANCAKES
Ingredients
1 banana, mashed
1 egg
1 tsp arrowroot powder

Directions
In a blender, add the banana, egg and arrowroot powder and pulse till
well combined.
Heat a griddle on medium heat.
Place half of the mixture into the griddle and cook for about 2-3
minutes per side.
Repeat with the remaining mixture.
Amount per serving 2
Timing Information:

Preparation 5m
Cooking 5m
Total Time 10 m

Nutritional Information:

Calories 93 kcal
Fat 2.7 g
Carbohydrates 14.9g
Protein 3.8 g
Cholesterol 93 mg
Sodium 36 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SCRAMBLED EGGS DONE RIGHT
Ingredients
3 large eggs
1 pinch red pepper flakes
9 cherry tomatoes, halved
2 tbsps crumbled feta cheese
1 tbsp very thinly sliced fresh basil leaves
olive oil
1 pinch sea salt

Directions
Get a bowl and evenly mix the following: basil, eggs, feta, red pepper
flakes, and tomatoes.
Fry in hot olive oil for a few secs without any stirring so the eggs set.
Then begin to scramble them for 1 min.
Ideally you want your eggs to be only lightly set. Remove them from
the heat. Season with salt.
Enjoy.
Amount per serving (1 total)
Timing Information:

Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information:

Calories 420 kcal

Fat 33.1 g
Carbohydrates 9.7g
Protein 23.1 g
Cholesterol 575 mg
Sodium 755 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY SPICY EGGS
Ingredients
2 hard-cooked eggs, cut in half lengthwise
1 tbsp cream-style horseradish sauce

Directions
Take your eggs and take out the yolks. Put the yolks aside in a bowl.
Add horseradish to the yolks and mix everything evenly.
Simply fill each egg white with the yolk mix and chill before serving
them.
Amount per serving (4 total)
Timing Information:

Preparation Cooking Total Time

10 m 10 m

Nutritional Information:

Calories 46 kcal
Fat 3.4 g
Carbohydrates 0.4g
Protein 3.3 g
Cholesterol 108 mg
Sodium 33 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EGG SALAD
Ingredients
8 hard-cooked eggs, chopped
1/4 cup plain fat-free yogurt
1 tbsp parsley flakes
1/4 tsp onion powder
1/4 tsp paprika
1/4 tsp salt

Directions
To make this salad get a bowl: and combine all the ingredients until
completely smooth and even.
Enjoy with toasted bread.
Amount per serving (8 total)
Timing Information:

Preparation Cooking Total Time

10 m 10 m

Nutritional Information:

Calories 83 kcal
Fat 5.3 g
Carbohydrates 1.3g
Protein 6.8 g
Cholesterol 212 mg
Sodium 141 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 WAFFLE SANDWICH (APPLES &
SAUSAGE)
Ingredients
2 links beef sausage links
1 slice Cheddar cheese
2 frozen waffles, toasted
1/4 apple, sliced
1/2 tsp cinnamon-sugar

Directions
Get a frying pan hot. Stir fry your sausages until fully cooked for 7
mins usually.
Toast 1 waffle. Layer some cheddar cheese on it, and then apple
slices. Garnish with sugar and cinnamon. Add a final layer of sausage
and add another waffle to form a sandwich.
Cut into two pieces. Enjoy
Servings: 1 waffle sandwich
Timing Information:

Preparation Cooking Total Time

5 mins 5 mins 10 mins

Nutritional Information:

Calories 469 kcal

Carbohydrates 37.3 g
Cholesterol 80 mg
Fat 26.6 g
Fiber 2.4 g
Protein 20 g
Sodium 907 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICY MAYO SALAD
Ingredients
3 cans corn, drained
2 C. shredded cheddar cheese
1 small purple onion, diced
1 medium bell pepper, sliced
1 C. Hellmann's mayonnaise
1 (11 1/2 oz.) bag Fritos corn chips
lots cracked black pepper

Directions
Get a large mixing bowl: Stir in it the corn with cheese, onion,
pepper, and mayonnaise.
Place the salad in the fridge for few hours.
Top the salad with the Fritos chips.
Enjoy.
Servings per Recipe: 8
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 404.0
Fat 22.3g
Cholesterol 7.6mg
Sodium 746.6mg
Carbohydrates 50.7g
Protein 5.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 CREOLE CORN
Ingredients
4 tbsp butter, cut into pieces
1 small garlic clove
1/8 tsp cayenne pepper
1/2 tsp paprika
1/8 tsp salt
1/2 tsp dried thyme
6 ears corn, freshly cooked

Directions
Get a blender: Place in it the butter with garlic, paprika, cayenne
pepper, salt, and thyme. Blend them smooth.
Serve your sauce with cooked ears of corn.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 182.8
Fat 9.4g
Cholesterol 20.3mg
Sodium 117.5mg
Carbohydrates 25.1g
Protein 4.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 LOUISIANA LUNCH WRAPS
Ingredients
1/2 tbsp olive oil
1 tbsp Cajun seasoning
1 tbsp flour
2 tsp paprika
1/8 tsp cayenne pepper
1 chicken breast, diced
salt & black pepper
1 tbsp mayonnaise
16 inches whole wheat tortillas
2 C. spinach
1-2 tbsp cilantro
2 tbsp red onions, minced
1/4 tsp Cajun spice
1 dash cayenne pepper
1 dash paprika

Directions
Get a large mixing bowl: Toss in it the chicken with 1 tsp of Cajun
seasoning, 1 tbsp of flour, paprika, cayenne, salt & pepper.
Place a large pan over medium heat. Heat the oil in it. Cook in it the
chicken pieces for 5 min.
Get a small mixing bowl: Whisk in it the mayonnaise, 1/4 tsp Cajun
spice, a dash or cayenne and paprika.
Lay the mix over the tortillas then top them with the spinach, cooked
chicken, red onion and cilantro.
Fold your tortillas then serve them.
Enjoy.
Servings per Recipe: 2
Timing Information:

Preparation 5 mins
Total Time 9 mins

Nutritional Information:

Calories 186.9
Fat 10.5g
Cholesterol 46.4mg
Sodium 71.8mg
Carbohydrates 6.4g
Protein 16.8g

* Percent Daily Values are based on a 2,000 calorie diet.

 HERMOSA HUMMUS SANDWICHES
Ingredients
1/2 C. cooked quinoa, cooled
1/3 C. hummus
1 small avocado, sliced
2 tsp lemon juice
salt and pepper
3 slices sandwich bread
1 roma tomato, sliced
1 C. quinoa mixed sprouts

Directions
In small bowl, mix the quinoa and hummus.
In another bowl, add the avocado, lemon juice, salt and pepper and
toss to coat well.
Spread the quinoa mixture on one side of each bread slice and top one
slice with the avocado, followed by the tomato and sprouts.
Cover with remaining bread slice.
Repeat the layers.
Cut the sandwich in half and serve.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 780.4
Fat 38.9g
Cholesterol 0.0mg
Sodium 722.3mg
Carbohydrates 94.0g
Protein 23.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 PACIFIC ORANGE SALAD
Ingredients
10 oz. salad greens
15 oz. mandarin oranges, canned
1/4 C. red onion, sliced
1/4 C. pecans, toasted
1/2 C. balsamic vinaigrette
2 avocados, seeded, peeled, and chopped

Directions
In a large bowl, mix the salad greens, red onion, oranges and pecans.
In a small bowl, add the vinaigrette and 1/2 C. of the avocado and
with a fork, mix the avocado into the dressing.
Add the remaining avocado and t dressing into the salad and toss to
coat well.
Serve immediately.
Servings per Recipe: 4
Timing Information:

Preparation 0 mins
Total Time 5 mins

Nutritional Information:

Calories 279.0
Fat 20.0g
Cholesterol 0.0mg
Sodium 29.3mg
Carbohydrates 26.6g
Protein 4.5g

* Percent Daily Values are based on a 2,000 calorie diet.

 GLENDALE GROCERY ROTISSERIE DIP
Ingredients
1 rotisserie-cooked chicken, shredded
1 red onion, diced
1 (12 oz.) cans green chilies
1 bunch cilantro, chopped
1 tomato, diced
1/2 C. Parmesan cheese, shredded
2 C. mayonnaise
2 C. sour cream
3 tbsp cumin

Directions
In a bowl, add all the ingredients and mix until well combined.
Serve immediately.
Servings per Recipe: 30
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 154.7
Fat 11.6g
Cholesterol 31.0mg
Sodium 168.1mg
Carbohydrates 6.1g
Protein 6.9g

* Percent Daily Values are based on a 2,000 calorie diet.

 BARLEY BEAN SPROUT BOXES
Ingredients
1 1/2 C. cooked barley
1 C. bean sprouts, any variety
1/3 C. crumbled Cotija cheese
1/4 C. sliced almonds, toasted
1/4 tsp kosher salt
1 small ripe avocado, peeled, pitted, and sliced
flaky salt
ground black pepper
Yogurt
1/2 C. plain yogurt
1 tsp grated lemon zest
1 tsp lemon juice
1 tbsp chopped fresh chives
1 pinch kosher salt

Directions
For the yogurt sauce: in a bowl, add all the ingredients and mi well.
In a small bowl, mix the barley, almonds, sprouts, cheese and kosher
salt.
Divide the barley mixture into 2 serving bowls and top with the
avocado and yogurt sauce.
Serve with a sprinkling of the flaky salt and pepper.
Servings per Recipe: 2
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 492.0
Fat 28.1g
Cholesterol 31.0mg
Sodium 653.3mg
Carbohydrates 50.7g
Protein 15.4g

* Percent Daily Values are based on a 2,000 calorie diet.

 MEDJOOL MILK SHAKE
Ingredients
4 pitted dates, chopped
1/4 C. very cold milk
1 1/4 C. high-quality vanilla ice cream

Directions
In a high-speed blender, add all the ingredients and pulse until frothy.
Serve immediately.
Servings per Recipe: 1
Timing Information:

Preparation 0 mins
Total Time 5 mins

Nutritional Information:

Calories 494.4
Fat 22.1g
Cholesterol 87.7mg
Sodium 174.5mg
Carbohydrates 70.2g
Protein 9.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 FIGS WITH MASCARPONE
Ingredients
1 C. mascarpone cheese
1 tbsp crystallized ginger, chopped
2 1/2 tbsp sugar
1/8 tsp vanilla
26 fresh figs, ripe yet firm
mint sprig
cracker, sweet round

Directions
In a bowl, add the mascarpone, sugar, crystallized ginger and vanilla
and mint until well combined.
Refrigerate, covered to chill.
For a fig platter: place the mascarpone mixture onto cold plate.
Arrange the figs around the mascarpone mixture and serve with a
garnishing of the mint sprigs alongside the sweet crackers.
Servings per Recipe: 24
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 45.2
Fat 0.1g
Cholesterol 0.0mg
Sodium 0.5mg
Carbohydrates 11.7g
Protein 0.4g

* Percent Daily Values are based on a 2,000 calorie diet.

 COUSCOUS WITH GRAPES
Ingredients
1 1/2 C. chicken broth
1/4 tsp ground black pepper
1 C. uncooked couscous
2 tbsp lemon juice
1 1/2 C. California seedless grapes
1/4 C. chopped fresh parsley
1 tbsp chopped green onion
2 tbsp pine nuts

Directions
In a small pan, add the broth and pepper and bring to a boil.
Add the couscous and lemon juice and mix well.
Cover the pan and remove from heat.
Keep aside, covered for about 5 minutes.
Add the remaining ingredients and gently, toss to coat.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 250.8
Fat 3.8g
Cholesterol 0.0mg
Sodium 294.2mg
Carbohydrates 46.3g
Protein 8.5g

* Percent Daily Values are based on a 2,000 calorie diet.

 SILICONE SHRIMP APPETIZER
Ingredients
2 oz. sharp cheddar cheese
avocado, sliced
16 Triscuit crackers
8 small cooked, clean shrimp, cut in half
2 tbsp thick chunky salsa

Directions
Cut cheese into 8 slices and then, each slice in half diagonally.
Cut avocado slices in half crosswise.
Top crackers with cheese, followed by avocados, shrimp and salsa.
Serve immediately.
Servings per Recipe: 8
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 171.1
Fat 5.4g
Cholesterol 159.4mg
Sodium 269.4mg
Carbohydrates 6.7g
Protein 22.8g

* Percent Daily Values are based on a 2,000 calorie diet.

 MARIA’S PICO DE GALLO
Ingredients
2 C. tomatoes, diced
1 C. yellow onion, diced
1 C. cilantro, chopped
1 tsp celery seed

Directions
In a bowl, add all the ingredients and mix well.
Serve immediately.
Servings per Recipe: 8
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 17.9
Fat 0.1g
Cholesterol 0.0mg
Sodium 4.1mg
Carbohydrates 3.9g
Protein 0.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 BANANA & BLUEBERRY SPLIT
Ingredients
3/4 C. blueberry jam
1 C. whipped cream
1 banana, ripe and split in half lengthwise
1/3 C. chocolate ice cream
shredded coconut

Directions
In a small bowl, add the blueberry jam and enough water to thin and
mix well.
In a banana split dish, spread whipped cream and drizzle with
blueberry sauce.
Place banana halves on top of blueberry sauce, followed by the
chocolate ice cream and shredded coconut.
Serve with a dollop of whipped cream.
Servings per Recipe: 1
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 1021.3
Fat 18.7g
Cholesterol 60.5mg
Sodium 189.3mg
Carbohydrates 212.1g
Protein 5.7g

* Percent Daily Values are based on a 2,000 calorie diet.

 VENTURA VEGETARIAN PATE
Ingredients
2 large ripe avocados
1 tbsp chopped green onion
4 hard-boiled eggs
of fresh mint
chopped ground pepper
2 tbsp lemon juice
salt
1 1/4 C. sour cream
2 garlic cloves, crushed
2 tsp chopped olives
1 1/8 tsp sweet parsley
paprika

Directions
Cut the avocados in half and remove the seeds
Carefully, scoop out flesh and transfer into a bowl.
Reserve the avocado skins for serving.
In the bowl of avocado flesh, add the remaining ingredients and mash
well.
Place the mixture into shells and serve.
Servings per Recipe: 4
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 382.1
Fat 33.8g
Cholesterol 243.6mg
Sodium 119.9mg
Carbohydrates 12.4g
Protein 10.4g

* Percent Daily Values are based on a 2,000 calorie diet.

 PASTA SALAD CALIFORNIA
Ingredients
3 C. shelled pasta, uncooked
3 C. frozen broccoli
1/2 C. chopped yellow sweet pepper
3 tbsp margarine
5 garlic cloves, sliced
1/4 tsp crushed dried red pepper flakes
1/3 C. grated Parmigiano-Reggiano cheese

Directions
In a pan of salted boiling water, cook pasta according to package's
directions.
In the last 2 minutes of cooking, stir in broccoli and sweet pepper.
Drain pasta and vegetables.
In a non-stick skillet, melt margarine over medium heat and sauté the
garlic and dried red pepper flakes for about 1 minute.
In a large bowl, add pasta, vegetables, garlic mixture and salt and toss
to coat well.
Serve with a sprinkling of the cheese.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 268.9
Fat 7.8g
Cholesterol 3.2mg
Sodium 163.5mg
Carbohydrates 40.2g
Protein 10.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 CAMBODIAN SPICY FRUIT SALSA
Ingredients
1 ripe mango, peeled, pitted, and diced
1 tbsp lime juice
1/4 C. cilantro, chopped
1 green onion, chopped
1/2 tsp salt
4 hot chili peppers, chopped

Directions
In a food processor, add all the ingredients and pulse until smooth.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 70.7
Fat 0.4g
Cholesterol 0.0mg
Sodium 17.4g
Carbohydrates 1.6g
Protein 70.7

* Percent Daily Values are based on a 2,000 calorie diet.

 7-INGREDIENT CAPRESE SALAD
Ingredients
8 oz. mozzarella cheese
4 oz. roasted peppers, chopped
1 lb. cherry tomatoes
1/4 C. white vinegar
1/4 C. balsamic vinegar
1/4 C. olive oil
4 tbsp Italian seasoning

Directions
In a bowl, add all the ingredients and mix until well combined.
Keep aside for about 25-35 minutes.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 5 mins
Total Time 10 mins

Nutritional Information:

Calories 206.5
Fat 17.6g
Cholesterol 29.8mg
Sodium 240.9mg
Carbohydrates 3.7g
Protein 9.0g

* Percent Daily Values are based on a 2,000 calorie diet.

 CAPRESE QUESADILLAS
Ingredients
2 garlic cloves, crushed
4 large flour tortillas
1 ball mozzarella cheese, sliced
12 leaves basil, shredded
2 tomatoes, vine-ripened and sliced
salt and pepper

Directions
In a pan, add the oil and cook until heated through.
Add the garlic and cook for about 1-2 minutes.
Remove from heat.
Grease a skillet with some of the garlic oil and place over medium-
high heat until heated.
Add 1 tortilla and cook for about 25-30 seconds.
Change the side of tortilla and place the mozzarella cheese over half
of the portion, followed by the basil and tomatoes.
Sprinkle with salt and pepper.
Fold over the filling and cook for about 25-30 seconds per side.
Transfer the quesadilla onto a platter.
Repeat with the remaining tortillas and filling.
Cut each quesadilla into quarters and enjoy.
Servings per Recipe: 10
Timing Information:

Preparation 8 mins
Total Time 10 mins

Nutritional Information:

Calories 147.7
Fat 3.5g
Cholesterol 0.0mg
Sodium 291.3mg
Carbohydrates 24.5g
Protein 4.0g

* Percent Daily Values are based on a 2,000 calorie diet.

 CAPRESE SALAD WITH RED AND
YELLOW TOMATOES
Ingredients
2 C. red grape tomatoes, sliced in half
2 C. yellow pearl tomatoes, sliced in half
1 C. mozzarella cheese, rounds sliced in half
1 bunch basil, strips
extra virgin olive oil
balsamic vinegar
ground pepper
kosher salt

Directions
In a bowl, add the tomatoes, basil and mozzarella and mix well.
Add the oil, vinegar, salt, and pepper and gently, stir to combine.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 115.8
Fat 6.6g
Cholesterol 22.1mg
Sodium 186.7mg
Carbohydrates 7.6g
Protein 7.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 3-INGREDIENT SALAD
Ingredients
2 tomatoes, sliced
2 oz. mozzarella cheese, sliced
1 (1/2 oz.) package basil leaves
1/2 C. chopped basil

Directions
Place the tomato slices onto a platter, followed by the mozzarella and
fresh basil leaves.
Drizzle with the oil and sprinkle with salt and black pepper.
Enjoy with a garnishing of chopped basil.
Servings per Recipe: 5
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 44.5
Fat 2.6g
Cholesterol 8.9mg
Sodium 73.9mg
Carbohydrates 2.3g
Protein 3.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 FRUIT SALAD CAPRESE
Ingredients
1 mango, peeled and sliced
1 C. basil leaves
1/4 lb. mozzarella cheese, sliced
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar

Directions
Place the mango, mozzarella and basil onto a serving platter in a
decorative pattern.
Drizzle with the vinegar and oil and enjoy.
Servings per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 617.4
Fat 39.9g
Cholesterol 89.5mg
Sodium 718.8mg
Carbohydrates 41.4g
Protein 28.3g

* Percent Daily Values are based on a 2,000 calorie diet.

 TUNA MELT GIOVANNA
Ingredients
2 slices focaccia bread
2 (113 g) envelopes clover leaf yellow fin tuna steaks
1 tomato, sliced
2 sprigs basil leaves
1 C. mozzarella cheese, grated

Directions
Set the broiler of your oven.
Cut the focaccia slices in half across the thickness.
In the bottom of a baking sheet, arrange the bread pieces and top with
the tuna, followed by the tomato slices, basil, and mozzarella.
Cook under the broiler until cheese melts completely.
Enjoy with a garnishing of basil leaves.
Servings per Recipe: 2
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 301.2
Fat 13.7g
Cholesterol 95.0mg
Sodium 396.0mg
Carbohydrates 3.6g
Protein 39.3g

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY CAPRESE BAGUETTES
Ingredients
4 oz. tomatoes, sliced
1/4 tsp sea salt
1/4 tsp black pepper
5 slices whole wheat baguette, multi grain
2 oz. mozzarella cheese
3 -4 large basil leaves
1/2 tbsp extra virgin olive oil

Directions
Sprinkle the tomato slices with salt and pepper.
Place the baguette slices onto a platter, followed by mozzarella,
tomato and basil.
Enjoy with a drizzling of the oil.
Servings per Recipe: 1
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 253.7
Fat 19.7g
Cholesterol 44.7mg
Sodium 943.2mg
Carbohydrates 6.3g
Protein 13.8g

* Percent Daily Values are based on a 2,000 calorie diet.

 HEIRLOOM CAPRESE SALAD
Ingredients
4 large heirloom tomatoes, chopped
1 lb. mozzarella cheese, chopped
1/2 C. chopped roasted red pepper
8 -10 basil leaves, chopped
1/4 C. extra virgin olive oil
1 garlic clove, minced
1/2 tsp kosher salt
ground black pepper

Directions
In a bowl, add the roasted peppers, tomatoes, basil and mozzarella
and mix.
In another bowl, add the garlic, oil, salt and pepper and beat until well
combined.
Pour the garlic mixture over the tomato mixture and gently, toss to
coat.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 331.2
Fat 26.1g
Cholesterol 59.7mg
Sodium 785.4mg
Carbohydrates 7.0g
Protein 17.9g

* Percent Daily Values are based on a 2,000 calorie diet.

 ISLAND JUICE
Ingredients
1 C. sliced mango
1 C. diced, peeled papaya
1 C. orange juice
1/4 C. lime juice
1/4 C. white sugar
1 tsp grated orange zest
4 C. water

Directions
In a blender, place the mango and papaya and pulse till smooth.
Add the orange juice, lime juice, sugar, orange zest and water and
pulse till well combined.
Serve over the crushed ice.
Amount per serving (8 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 61 kcal
Fat 0.1 g
Carbohydrates 15.4g
Protein 0.5 g
Cholesterol 0 mg
Sodium 5 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 LOVER’S SMOOTHIE
Ingredients
2 C. papaya - peeled, seeded, and cubed
2 C. milk
1/4 C. white sugar
1/4 C. sweetened condensed milk
1 C. vanilla yogurt
2 tbsp cream cheese
2 C. ice

Directions
In a blender, add the papaya, milk, sugar, condensed milk, yogurt,
cream cheese and pulse till smooth.
Serve immediately.
Amount per serving (6 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 184 kcal

Fat 5g
Carbohydrates 29.4g
Protein 6.4 g
Cholesterol 18 mg
Sodium 95 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PAPAYA STRAWBERRY SMOOTHIE
Ingredients
1 papaya - peeled, seeded, and diced
1 banana, peeled and sliced
1/2 C. sliced fresh strawberries
1/3 C. milk
1/4 C. sugar
15 ice cubes

Directions
In a blender, add the papaya, banana, strawberries, milk, sugar,
and ice cubes and pulse till smooth.
Amount per serving (2 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 228 kcal

Fat 1.3 g
Carbohydrates 55.1g
Protein 2.9 g
Cholesterol 3 mg
Sodium 25 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 ALMOND PAPAYA SMOOTHIE
Ingredients
1 C. almond milk
1/2 C. fresh papaya
1 scoop protein powder
1 (1 inch) piece peeled and chopped fresh turmeric root
1 (1/2 inch) piece fresh ginger root, peeled
3 cubes ice

Directions
In a blender, add the almond milk, papaya, protein powder, turmeric
root, ginger root and ice and pulse till smooth.
Amount per serving (1 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 207 kcal

Fat 3.8 g
Carbohydrates 24.8g
Protein 17.4 g
Cholesterol 0 mg
Sodium 348 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 TROPICAL RECHARGE SMOOTHIE
Ingredients
2 bananas, broken into chunks
1 C. cubed papaya (optional)
1 C. cubed fresh pineapple
1 C. cubed honeydew
1 C. seedless grapes (optional)
3 cubes ice cubes (optional)
2 (6 oz.) containers fruit flavored yogurt
1/2 C. orange juice

Directions
In a blender, add the bananas, papaya, pineapple, honeydew, grapes,
ice cubes, yogurt and orange juice and pulse till smooth.
Amount per serving (6 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 148 kcal

Fat 0.5 g
Carbohydrates 34.4g
Protein 4.1 g
Cholesterol 1 mg
Sodium 47 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 LITTLE CAYMAN LEMONADE
Ingredients
1/2 kiwi
3 medium strawberries
1 lemon
1/2 C. water
1 -1 1/2 tbsp sugar
2 ice cubes (optional)

Directions
In a bowl, squeeze the kiwi and strawberries.
With a lemon squeezer, squeeze the lemons.
Add 1/2 C. of the water and sugar and stir to combine.
Servings per Recipe: 1
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 98.1
Fat 0.4g
Cholesterol 31.0mg
Sodium 552.3mg
Carbohydrates 37.5g
Protein 4.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 MIXED FRUIT WONTONS
Ingredients
4 wonton wrappers
2 tbsp chopped mixed fruits
powdered sugar

Directions
Place about 1/2 tbsp of the fruit filling in the center of each wonton
wrapper.
Coat the edges of the wrappers with wet fingers and fold them over
the filling in a triangle shape.
With your fingers, press the edges to seal them completely.
In a large skillet heat the oil till hot.
Add the wontons in batches and cook them for about 1-2 minutes per
side.
Transfer the wrappers onto a paper towel lined plate to drain.
Serve everything with a sprinkling of powdered sugar.
Amount per serving: 1
Timing Information:

Preparation 5 mins
Total Time 10 mins

Nutritional Information:

Calories 121.1
Fat 0.5g
Cholesterol 2.8mg
Sodium 195.2mg
Carbohydrates 25.7g
Protein 3.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 SIMPLE WONTONS
Ingredients
1 banana, chopped
6 -8 wonton wrappers
1/2 tsp sugar
3/4 C. oil
Garnish
caramel sauce
chocolate syrup
whipped cream

Directions
In a bowl, add the chopped banana and sprinkle with the sugar.
Place about 1 tbsp of the banana in the center of each wonton
wrapper.
Coat the edges of the wrappers with wet fingers and fold them over
the filling in a triangle shape.
With your fingers, press the edges to seal them completely.
In a large skillet heat the oil till hot.
Add the wontons in batches and cook them for about 2 minutes per
side.
Transfer the wrappers onto a paper towel lined plate to drain.
Drizzle with the chocolate and caramel sauce and serve everything
with a topping of whipped cream.
Amount per serving: 3
Timing Information:

Preparation 3 mins
Total Time 7 mins

Nutritional Information:

Calories 566.0
Fat 54.8g
Cholesterol 1.4mg
Sodium 91.9mg
Carbohydrates 18.9g
Protein 2.0g

* Percent Daily Values are based on a 2,000 calorie diet.

 MEDITERRANEAN CITRUS AND CAPERS
CATFISH
Ingredients
4 (1/4 lb.) skinless catfish fillet
1/2 tsp black pepper
1 grated small lemon, juice, and zest
2 tbsp orange juice
2 tsp capers, rinsed
1 tsp olive oil
1 tbsp chopped oregano
1/2 seedless cucumber, sliced

Directions
Before you do anything, preheat the oven broiler.
Lay the catfish fillets on a baking tray. Season them with 1/4 tsp of
black pepper salt and salt.
Place the pan 5 inches away from the heat. Let them cook for 6 to 8
min until they are done.
Get a mixing bowl: Mix the lemon zest and juice, orange juice,
capers, oil, oregano, and the remaining 1/4 tsp pepper.
Place the fish fillets on serving plates with some rice and a side dish
of your choice.
Drizzle the sauce on top then serve them right away.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 5 mins
Total Time 13 mins

Nutritional Information:

Calories 176.5
Fat 9.8g
Cholesterol 53.2mg
Sodium 103.2mg
Carbohydrates 3.5g
Protein 18.0g

* Percent Daily Values are based on a 2,000 calorie diet.

 ROASTED NUTTY DIJON CATFISH
Ingredients
4 catfish fillets
2 -3 tbsp Dijon mustard
4 lemon wedges
2 tbsp chives, chopped
1/3 C. pecan halves, toasted, chopped
salt and pepper

Directions
Before you do anything, preheat the oven broiler.
Set the oven rack, 6 inches away from the oven broiler.
Sprinkle some salt and pepper all over the fish fillets. Place them on a
baking pan.
Spread on top of them the mustard. Place the fillets pan in the oven.
Let them cook for 6 min.
Sprinkle the chives and pecans on top. Serve them right away.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 279.8
Fat 18.2g
Cholesterol 74.7mg
Sodium 168.7mg
Carbohydrates 3.2g
Protein 25.9g

* Percent Daily Values are based on a 2,000 calorie diet.

 CEVICHE CUPS
Ingredients
2 (6 oz.) cans albacore tuna in water, drained
1/2 C. sweet onion, diced
1 large tomatoes, seeded and diced
1 small cucumber, peeled and diced
1/4 C. cilantro,
1 -2 serrano chili, diced
2 -3 limes, juice
1 tbsp olive oil
salt
pepper
1 large avocado, diced
8 tostadas

Directions
Get a mixing bowl: Stir in it the tuna, onion, tomato, cucumber, and
cilantro.
Pour over them the lime juice, olive oil, salt, and pepper. Toss them to
coat.
Stir in the serrano chilies, followed by avocado.
Spoon your ceviche into tostadas then serve them right away.
Enjoy.
Servings Per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 278.8
Fat 15.1g
Cholesterol 37.4mg
Sodium 346.6mg
Carbohydrates 15.1g
Protein 23.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 KISSIMMEE KEY LIME CEVICHE
Ingredients
1 3/4 lbs. sea bass, cubed
1 red onion, sliced
1/2 red aji limo chile, chopped
1/2 yellow aji limo chile, chopped
16 key limes, juice
salt
1 ear corn on the cob, boiled & cut into rounds
boiled sweet potato
lettuce leaf

Directions
Get a mixing bowl: Stir in it the fish with lime, onion, chile and a
pinch of salt.
Toss them to coat. Drain them right away and transfer them to a bowl
with ice cubes.
Stir them and discard the ice cubes before they start melting.
Spoon your ceviche into serving plates with lettuce, sweet potato, and
corn. Serve them right away.
Enjoy.
Servings Per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 277.0
Fat 4.3g
Cholesterol 81.3mg
Sodium 141.0mg
Carbohydrates 23.9g
Protein 38.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY EGG AND PEA SOUP
Ingredients
4 C. seasoned chicken broth
1/2 C. frozen green peas
1 egg, beaten

Directions
Get your peas and broth boiling. Then once the mix is boiling add in
your whisked eggs gradually to form ribbons.
Then add in your green onions and serve.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 2m
Cooking 8m
Total Time 10 m

Nutritional Information:

Calories 35 kcal
Fat 1.9 g
Carbohydrates 2.5g
Protein < 2.4 g
Cholesterol 31 mg
Sodium 639 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 GERMAN GREENS SALAD
Ingredients
8 oz. mixed salad greens
3/4 C. chopped walnuts
8 oz. Gorgonzola cheese, crumbled
2 tart green apples, cored and diced
1/2 (8 oz.) bottle raspberry vinaigrette salad dressing

Directions
In a large bowl, add all the ingredients and toss to coat well.
Serve immediately.
Servings per Recipe: (4 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 416 kcal

Fat 30.4 g
Carbohydrates 21.5g
Protein 16.4 g
Cholesterol 60 mg
Sodium 913 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SEATTLE SALAD
Ingredients
4 C. mixed salad greens
1/2 red onion, sliced
1 (14 oz.) can artichoke hearts in water, drained
1/2 C. vegetable oil
1/2 C. apple cider vinegar
1 tsp seasoned salt
1 tsp ground black pepper
1 tsp garlic powder
3 tbsp grated Parmesan cheese

Directions
In a large bowl, mix the mixed greens, artichoke hearts and onion.
In another bowl, add the garlic, vinegar, oil, seasoned salt, and black
pepper and beat till well combined.
Pour dressing over the salad and toss to coat well.
Serve with a sprinkling of the grated cheese.
Servings per Recipe: (5 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 274 kcal

Fat 23 g
Carbohydrates 14.3g
Protein 4.9 g
Cholesterol 3 mg
Sodium 719 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 GREEN ALMOND APPLE SALAD
Ingredients
1 (10 oz.) package mixed salad greens
1/2 C. slivered almonds
1/2 C. crumbled feta cheese
1 C. tart apple, cored and chopped
1/4 C. sliced red onion
1/4 C. golden raisins
1 C. raspberry vinaigrette salad dressing

Directions
In a large salad bowl, mix the salad greens, red onion, apple, almonds,
feta cheese and raisins.
Divide salad onto serving plates.
Drizzle with the dressing and serve.
Servings per Recipe: (6 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 166 kcal

Fat 10.7 g
Carbohydrates 13.6g
Protein 6.6 g
Cholesterol 19 mg
Sodium 248 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 OCTOBER AVOCADO SALAD
Ingredients
1 C. baby spinach leaves
1 tbsp dried cranberries
1 tbsp chopped salted pecans
1/2 apple, cored and diced
1 tbsp diced red onion
2 tbsp grated carrot
1/4 avocado, peeled and diced
1 tbsp balsamic vinaigrette salad dressing

Directions
In a large bowl, add all the ingredients and toss to coat well.
Serve immediately.
Servings per Recipe: (1 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 251 kcal

Fat 17.3 g
Carbohydrates 26g
Protein 3g
Cholesterol 0 mg
Sodium 241 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BAY AREA MIXED GREENS
Ingredients
1 (10 oz.) bag mixed salad greens
1/4 C. raspberry vinaigrette
1/4 C. walnut pieces
2 tbsp dried tart cherries
4 oz. goat cheese, sliced
1/4 lb. cooked chicken breast strips

Directions
In a large bowl, add the salad greens, walnut pieces, dried cherries,
and raspberry vinaigrette and toss to coat well.
Divide the salad onto serving plates and serve with a topping of the
goat cheese and chicken strips.
Servings per Recipe: (4 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 254 kcal

Fat 15.6 g
Carbohydrates 13.4g
Protein 16.5 g
Cholesterol 44 mg
Sodium 401 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 5-INGREDIENT ITALIAN BLEND WITH
PEARS
Ingredients
1 (10 oz.) bag Italian-blend salad greens
1 pear - peeled, cored, and diced
1/2 C. pecan halves
1/2 C. finely shredded mozzarella cheese
1/3 C. Italian-style salad dressing

Directions
In a bowl, add all the ingredients and toss to coat well.
Serve immediately.
Servings per Recipe: (6 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 154 kcal

Fat 12.5 g
Carbohydrates 8.7g
Protein 4.1 g
Cholesterol 6 mg
Sodium 287 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MILANESE GREEK STYLE SALAD
Ingredients
1 (10 oz.) package mixed salad greens
1 ripe avocado - peeled, pitted, and chopped
1 ripe tomato, chopped
1 (6 oz.) can black olives, drained
6 Greek pepperoncini peppers
1/4 C. olive oil
2 tsp white vinegar
2 tsp garlic salt
1 tsp dried oregano
1 tsp dried basil
3 oz. grated Parmesan cheese

Directions
In a large bowl, mix the mixed greens, olives, avocado, tomato and
pepperoncini peppers.
In a small bowl, add the vinegar, oil, basil, oregano, and garlic salt
and beat till well combined.
Pour the dressing over the salad and toss to coat well.
Serve with a sprinkling of the Parmesan.
Servings per Recipe: (6 total)
Timing Information:

Preparation 10 m
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 248 kcal

Fat 21.3 g
Carbohydrates 9.2g
Protein 7.6 g
Cholesterol 12 mg
Sodium 1448 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 FRESH DIJON GARDEN SALAD
Ingredients
4 tbsp olive oil
2 tbsp white vinegar
1 tbsp Dijon mustard
1/2 tsp salt
1/2 tsp ground black pepper
1 pinch white sugar
1 tsp chopped fresh parsley
1 tsp fresh lemon juice
2 cloves garlic, chopped
1 avocado - peeled, pitted, and cubed
4 C. mixed salad greens
1/2 C. sliced almonds
2 oz. feta cheese, crumbled

Directions
In a large bowl, add the garlic, parsley, lemon juice, olive oil, white
vinegar, mustard, sugar, salt, and black pepper and beat till well
combined.
Add the avocado and gently, stir to coat.
Add the salad greens and toss to coat well.
Serve immediately with a sprinkling of the almonds and feta cheese.
Servings per Recipe: (4 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 326 kcal

Fat 30 g
Carbohydrates 10.5g
Protein 6.5 g
Cholesterol 13 mg
Sodium 562 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MANDARIN RED SALAD
Ingredients
3 tbsp canola oil
1/4 C. apple cider vinegar
2 tbsp white sugar
1 tbsp lemon juice
1/2 tsp salt
1/2 tsp dry mustard
1 head red leaf lettuce, torn
1 (11 oz.) can mandarin oranges, drained
1/4 C. slivered almonds, toasted

Directions
In a jar, add the vinegar, canola oil, lemon juice, sugar, dry mustard,
and salt.
Seal the jar and shake to combine.
In a large bowl, mix the almonds, lettuce, and oranges.
Pour the dressing and toss to coat well.
Serve immediately.
Servings per Recipe: (4 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 204 kcal

Fat 14.2 g
Carbohydrates 18.4g
Protein 3g
Cholesterol 0 mg
Sodium 315 mg

* Percent Daily Values are based on a 2,000 calorie diet.

NOVEMBER'S KALE AND SPINACH SALAD
Ingredients
1 1/2 C. baby kale
1 1/2 C. baby spinach
3 tbsp sweetened dried cranberries
3 tbsp crumbled low-fat feta cheese
1 tbsp aged balsamic vinegar

Directions
In a bowl, mix all ingredients except vinegar.
Drizzle with vinegar and serve.
Servings per Recipe: (2 total)
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 114 kcal

Fat 3g
Carbohydrates 17.2g
Protein 7.3 g
Cholesterol 8 mg
Sodium 350 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CITRUS AND BRIE SALAD
Ingredients
6 C. lettuce, cleaned and torn
6 oz. Brie cheese
1/4 C. lemon juice, fresh squeezed
1/4 C. extra virgin olive oil
1 lemon, zest of

Directions
Remove the rind of cheese and then, cut into cubes.
Divide greens onto 4 salad plates evenly and top with cheese cubes.
In a bowl, add the oil, salt, black pepper, lemon rind and juice and
beat till well combined.
Drizzle dressing over the salad and serve.
Servings Per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 10 mins

Nutritional Information:

Calories 273.2
Fat 25.3g
Cholesterol 42.5mg
Sodium 283.0mg
Carbohydrates 3.0g
Protein 9.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 ESCAROLE LUNCH BOX SALAD
Ingredients
2 tbsp olive oil
1 tbsp rice vinegar
1 tbsp apple cider vinegar
1 tsp mayonnaise
salt and ground black pepper to taste
1 small head escarole, cut into 1-inch ribbons
1 peach, sliced
4 oz. goat cheese, crumbled
1/2 C. toasted walnuts

Directions
In a bowl, add the olive oil, rice vinegar, apple cider vinegar,
mayonnaise, salt and black pepper and beat till smooth.
In a large bowl, mix the escarole, peach slices, goat cheese and
walnuts.
Add the vinaigrette and toss to coat well.
Servings per Recipe: 6

Timing Information:

Preparation 10 m
Total Time 10 m

Nutritional Information:

Calories 191 kcal

Fat 17.3 g
Carbohydrates 4.2g
Protein 6.1 g
Cholesterol 15 mg
Sodium 176 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 TUNA SALAD
Ingredients
1 (7 oz.) can white tuna, drained and flaked
6 tbsps mayonnaise or salad dressing
1 tbsp Parmesan cheese
3 tbsps sweet pickle relish
1/8 tsp dried minced onion flakes
1/4 tsp curry powder
1 tbsp dried parsley
1 tsp dried dill weed
1 pinch garlic powder

Directions
Get a bowl, combine onion flakes, tuna, parmesan, and mayo.
Stir the contents until they are smooth then add the garlic powder,
curry powder, dill, and parsley.
Stir the contents again to evenly distribute the spices.
Enjoy over toasted buns or crackers.
Servings per Recipe: 4
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 228 kcal

Fat 17.3 g
Carbohydrates 5.3g
Protein 13.4 g
Cholesterol 24 mg
Sodium 255 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PINEAPPLE SALAD
Ingredients
1 15 oz. can pineapple chunks with juice
1 apple - peeled, cored, and diced
1 orange - peeled, diced and juice reserved
1 banana, sliced
1 C. seedless green grapes, halved

Directions
Get a bowl, combine grapes, pineapple, banana, orange, and apple.
Toss the salad together then combine in the orange and pineapple
juice and toss everything again.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 5m
Total Time 5m

Nutritional Information:

Calories 104 kcal

Fat 0.3 g
Carbohydrates < 26.8g
Protein 1g
Cholesterol 0 mg
Sodium 2 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PERSIAN FRUIT SALAD
Ingredients
2 seedless oranges, peeled and cored
2 apples, peeled and cored
2 bananas, sliced
2 C. pitted dates, chopped
1 C. dried figs, chopped or 1 C. apricot
1 C. orange juice
1 C. almonds, chopped or 1 C. shredded coconut

Directions
Get a large mixing bowl: Stir in it the oranges with apples, bananas,
dates and figs.
Pour the orange juice all over it and mix it well. Top it with almonds
then place it in the fridge until ready to serve.
Enjoy.
Servings Per Recipe: 6
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 442.5
Fat 12.7g
Cholesterol 0.0mg
Sodium 82.8mg
Carbohydrates 84.2g
Protein 8.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 BUFFALO CHICKEN SALAD
Ingredients
2 C. cubed, cooked chicken
1/2 C. ranch dressing
1/4 C. hot buffalo wing sauce
3 stalks celery, diced
2 green onions, chopped
salt and freshly ground black pepper to taste

Directions
Get a bowl, mix: pepper, chicken, salt, ranch, green onions, celery,
and buffalo sauce.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation
Cooking 10 m
Total Time 10 m

Nutritional Information:

Calories 323 kcal

Fat 24.9 g
Carbohydrates 5.3g
Protein 18.5 g
Cholesterol 63 mg
Sodium 774 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SUNNY HOT SPAGHETTI
Ingredients
2 1⁄2 C. cooked spaghetti
1⁄4 C. olive oil
8 pepperoncini peppers, finely minced
1⁄2 C. spaghetti sauce (Muir Glen Garlic Roasted Garlic is by far the
best I've found)
1 tsp oregano
1 tsp garlic granules or 2 tbsps. fresh garlic, minced fine

Directions
Place a large pan on medium heat. Heat the oil in it. Add the herbs
with peppers and cook them for 4 min.
Stir in the sauce with cooked spaghetti then cook it for 3 min.
Serve your spaghetti warm right away.
Enjoy.
Servings Per Recipe: 2
Timing Information:

Total Time 10 mins

Prep Time 4 mins
Cook Time 10 MINS

Nutritional Information:

Calories 627.9
Fat 30.4 g
Cholesterol 0 mg
Sodium 3728.5 mg
Carbohydrates 77.1 g
Protein 14.2 g

* Percent Daily Values are based on a 2,000 calorie diet.

 CORN AND CASHEW HUMMUS
Ingredients
2 cups corn kernels, thawed if frozen
1 cup cashews
1 tsp. lemon juice, or more to taste
1/4 tsp. salt
1/4 tsp. onion powder
1/4 tsp. garlic powder

Directions
Place everything mentioned in a blender and blend it for about one
minute.
Serve with rice.
Amount per serving: 3

Timing Information:

Preparation Cooking Total Time

5 mins 5 mins

Nutritional Information:

Calories 270 kcal

Carbohydrates 28.6 g
Cholesterol 0 mg
Fat 16.5 g
Fiber 3g
Protein 7.8 g
Sodium 367 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 5-INGREDIENT QUESADILLAS
Ingredients
1 tbsp butter
2 flour tortillas
1 C. shredded cheddar cheese
salsa
sour cream

Directions
In a skillet, add 1/2 tbsp of the butter and cook until melted
completely.
Add 1 tortilla and cook one side of the tortilla.
Transfer the tortilla onto a plate.
In the same skillet, melt the remaining butter and cook one side of the
remaining tortilla.
Immediately, place the cheese onto uncooked side of the tortilla in the
skillet.
Now, place the cooked tortilla on top, cooked side up.
With a spatula, press the quesadilla and cook until the cheese melts
completely.
Carefully, remove from the skillet and cut in desired sized wedges.
Enjoy with a topping of the salsa and sour cream.
Servings Per Recipe: 2
Timing Information:

Preparation 10 Mins
Total Time 10 Mins

Nutritional Information:

Calories 372.2
Fat 26.8g
Cholesterol 74.5mg
Sodium 592.3mg
Carbohydrates 16.1g
Protein 16.6g

* Percent Daily Values are based on a 2,000 calorie diet.