Mix 1/4 cup cooked quinoa with 1/4 teaspoon cinnamon. In a bowl, layer 1/2 cup plain 2 percent Greek yogurt followed by cinnamon quinoa and 1/2 chopped banana. Drizzle 1 tablespoon warmed natural peanut butter on top.
Preheat a skillet over medium-high heat. In a food processor, pulse together 3/4 cup cooked quinoa, 3 tablespoons unsweetened vanilla almond milk, 1 tablespoon ground flaxseed, 1/2 tablespoon 100 percent maple syrup, 1/4 teaspoon cinnamon, and a pinch of sea salt. Mist skillet with cooking spray. Spoon quinoa batter into skillet to make two 4-inch pancakes and cook for 5 minutes, or until golden, on each side. Top pancakes with 1/2 cup blueberries and 1/2 tablespoon maple syrup.
Preheat the broiler. Split a whole-grain pita and place 1 round on a baking sheet. Top with 4 tablespoons pasta sauce, 1 sliced hard-boiled egg, and 1/3 cup shredded part-skim mozzarella. Broil for 6 minutes, or until cheese is melted and golden. Sprinkle with 1/4 teaspoon dried oregano and slice into 4 triangles.
Cheddar-Collard Quiche Cup
Mist a large coffee cup with cooking spray. Add 2 eggs, 1/2 cup stemmed and chopped collard greens, 1/4 cup shredded cheddar, 1 slice whole-grain bread cut into small pieces, 1 tablespoon chopped green onion, and sea salt and black pepper to taste. Stir and then microwave for 60 to 90 seconds until egg is set.
Almond Superfood Smoothie
In a blender, puree 1 cup coconut water, 1 cup loosely packed kale leaves, 1/2 sliced banana, 1 peeled clementine, 1 1/2 tablespoons almond butter, and 1/2 cup ice cubes until smooth.
In a bowl, slightly mash 1/2 cup steamed lentils with 1 tablespoon taco seasoning. Warm in a microwave for 30 seconds. Warm three 6-inch corn tortillas; top each with lentils, 2 tablespoons broccoli slaw, 1 tablespoon salsa, and 1 tablespoon shredded cheddar.
BBQ Ranch Chicken Collard Wrap
In a bowl, toss 3 ounces sliced cooked chicken breast with 1 tablespoon barbecue sauce; warm in a microwave. In another bowl, toss together 1 cup chopped romaine lettuce, 1/2 cup cooked quinoa, 1/2 cup sliced red bell pepper, and 1 tablespoon ranch dressing. Trim the bottom off the stem of 2 collard green leaves and mash the remaining stem with a fork so the leaves each resemble a tortilla. Top collard greens with chicken and salad mixture, and roll them up like a burrito.
Korean Soba Noodle Bowl
In a bowl, place 1 cup cooked soba noodles, 1/2 cup cucumber matchsticks, 1/2 cup shredded carrots, and 1 hard-boiled egg cut in half. In a separate bowl, whisk together 3 tablespoons seasoned rice vinegar, 2 teaspoons spicy chili sauce (like sriracha), 2 teaspoons sesame oil, and 2 teaspoons sesame seeds; drizzle over noodle mixture.
Curried Cauliflower Soup
In a saucepan over medium-high heat, cook 1/4 cup chopped onion, 1 minced garlic clove, and 1 tablespoon curry powder in 2 teaspoons olive oil for 3 minutes. Add 2 cups cauliflower florets and 1 cup reduced-sodium vegetable broth and simmer for another 8 minutes, or until cauliflower is tender. Using a hand blender, puree until smooth. Stir in 2 tablespoons canned coconut milk and top with 2 tablespoons chopped pistachios. Serve with 1/2 toasted whole-grain pita cut into quarters.
Winter Salad with Grilled Salmon
Whisk together 1 tablespoon apple cider vinegar, 2 teaspoons olive oil, 1 teaspoon honey, and sea salt and black pepper to taste. Toss with 2 cups mixed greens, 1/2 cup cooked quinoa, and 1/4 cup thinly sliced cauliflower florets. Top with a 3-ounce grilled salmon fillet and 2 teaspoons sliced almonds.
Coffee-Marinated Steak with Mashed Cauliflower
In a large ziplock bag, combine 1/4 cup chilled strong-brewed coffee, 1 tablespoon balsamic vinegar, 2 teaspoons canola oil, 1 teaspoon minced garlic, and 1 teaspoon honey. Add 5 ounces raw skirt steak to mixture; seal bag and refrigerate for 30 minutes. Discard marinade and grill steak in a grill pan for about 4 minutes on each side or until internal temperature reaches 145°F. Steam 2 cups cauliflower florets for about 8 minutes, or until very tender. Mash cauliflower with 1/4 cup 2 percent low-fat milk and sea salt and black pepper to taste. Top with 2 tablespoons shredded cheddar and 1 tablespoon chopped green onions.
Lentil Meatballs and Linguine
Preheat the oven to 400°F. In a skillet over medium-high heat, cook 1 teaspoon olive oil, 1/4 cup diced onions, 1 teaspoon minced garlic, 1/2 teaspoon red pepper flakes, and 1/2 cup rinsed and drained canned lentils for 5 minutes. Mash lentil mixture with 1/4 cup instant plain dry oatmeal and 1 tablespoon ground flaxseed. Form mixture into 6 balls, place on a cookie sheet, and bake for 20 minutes. Top 3/4 cup cooked whole-grain linguine with 1/2 cup warm marinara sauce, lentil meatballs, and 1 tablespoon shredded Parmesan.
Grilled Chicken with Cheesy Grits and Collard Greens
In a small saucepan, bring 1 cup water to a boil. Stir in 1/4 cup quick-cooking grits, reduce heat and simmer for 6 minutes, or until they reach porridge consistency. Remove from heat and stir in 1/4 cup shredded cheddar and ground black pepper to taste. Heat 2 teaspoons olive oil in a skillet over medium heat and sauté 2 cups stemmed and chopped collard greens with 1 teaspoon minced garlic and a pinch of sea salt for 5 minutes. Top grits and collard greens with a 4-ounce grilled chicken breast.
Almond-Crusted Fish with Stir-Fried Quinoa
Preheat the oven to 375°F. Coat a 4-ounce raw tilapia fillet with 1 tablespoon Dijon mustard and sprinkle with 2 tablespoons finely chopped almonds. Place tilapia on a baking sheet misted with cooking spray and bake for 8 minutes, or until opaque. Mist a skillet with cooking spray. Scramble 1 egg and set aside. In same skillet over medium heat, cook 3/4 cup frozen pea-and-carrot blend with 1 teaspoon each minced garlic, minced ginger, reduced-sodium soy sauce, and sesame oil for 8 minutes, or until peas are warm. Stir in 1/2 cup cooked quinoa, egg, and 1 sliced green onion. Serve with fish.
Quinoa-and-Feta Burger with Root "Fries" and Spicy Ketchup
Preheat the oven to 400°F. Place 1 cup carrot sticks and 1/2 cup parsnip sticks on baking sheets and mist with cooking spray. Season with sea salt and bake for 20 minutes, or until slightly brown. In a bowl, mix 3 ounces raw 93 percent lean ground turkey with 1/4 cup cooked quinoa and 2 tablespoons crumbled feta and form mixture into a burger. Grill for about 4 minutes on each side, or until internal temperature reaches 165°F. Place burger on a toasted English muffin and top with 1/4 cup baby spinach. Stir 2 tablespoons ketchup with 1/8 teaspoon cayenne pepper and serve with "fries."
Choose two a day:
Lentil Hummus and Crackers
In a blender or food processor, puree 1/2 cup rinsed and drained canned lentils, 2 tablespoons water, 2 tablespoons lemon juice, 2 teaspoons olive oil, a pinch of cayenne pepper, and sea salt and black pepper to taste. Serve with 7 whole-grain sesame crackers. Makes 2 servings.
Parmesan Collard Chips and Almonds
Preheat the oven to 300°F. Tear 2 cups stemmed collard green leaves into chip-size pieces. Arrange on a baking sheet in a single layer, mist with cooking spray and sprinkle with 2 tablespoons shredded Parmesan. Bake for 15 minutes, or until crisp. Serve with 12 raw almonds.
Mini Protein Plate with Grapes
Arrange 1 hard-boiled egg, 5 raw almonds, and 10 red grapes.
Quick Egg Salad on Crispbread
In a small bowl, combine 1 diced hard-boiled egg, 2 teaspoons olive oil mayonnaise, 1 teaspoon Dijon mustard, and sea salt and black pepper to taste. Serve with 1 whole-grain crispbread (like Wasa).
Drizzle 1 tablespoon warmed almond butter over 1 1/2 cups air-popped popcorn. Sprinkle with 1/2 teaspoon cinnamon.
Top 1 whole-grain graham cracker square with 1/4 mashed ripe banana and one 1/2-ounce dark chocolate square. Microwave for 10 seconds, until chocolate is slightly melty.
Or choose from these ready-to-eat snacks:
31 Simply 7 Jalapeño Lentil Chips
8 Barnana Organic Original Chewy Banana Bites
1 ounce I Heart Keenwah Almond All-Natural Quinoa Clusters
Garden Lites Cauliflower Soufflé
The slimming foods highlighted in our recipes rev up your body's engine to help you blast fat. Here's how they work.
Cauliflower: One cup of cauliflower provides 69 percent of the vitamin C you need in a day. Studies show that people who get enough of this nutrient torch 30 percent more fat during exercise than those who don't.
Collard greens: They contain nitrates, which can turn into nitric oxide, a compound that helps muscles work more efficiently.
Bananas: This fruit is packed with resistant starch, a substance that helps control appetite and reduces fat in the body.
Almonds: Including 3 ounces of these nuts in your daily diet can decrease the number of calories absorbed each day by about 5 percent.
Lentils: They contain iron, which active women need. A low iron level is linked to a slower metabolism.
Eggs: They're rich in protein. High-protein foods reduce the release of the hunger hormone ghrelin to help you feel fuller longer.
Quinoa: When it's cooked, this grain increases the body's absorption of zinc, a mineral linked to a healthy metabolism.