Recipes

By Dr. Rene Magi, RDN

Zesty farm fresh toast
10 minutes • Makes 2 servings

INGREDIENTS PREPARATION
• 2 slices of bread (your choice of type) Toast the bread slices and mash the avocado with
• salt and pepper to taste.
1 ripe avocado
• Handful of fresh kale leaves Sauté the kale. Heat olive oil in a skillet and sauté
• 2 large eggs the kale until wilted and slightly crispy. Season
with salt and pepper.
• Pinch of red pepper flakes
• Drizzle of olive oil Cook the eggs. In the same skillet, cook the eggs
sunny side up. Season with salt, pepper, and a
• Salt and pepper to taste
pinch of red pepper flakes.

Assemble the toast. Spread the mashed avocado

onto the toasted bread slices. Top with the sautéed
TIP kale and place a sunny side up egg on each slice.
Add a squeeze of fresh lemon Sprinkle with additional red pepper flakes for
juice to the mashed avocado added flavor.
before spreading it onto the
toast.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary
fiber 5.5g; protein 12g 2
Ahi mango & poke salad
10 minutes • Makes 4 servings

INGREDIENTS PREPARATION
• 1½ lbs. sushi grade ahi tuna, diced In a small jar, shake together the soy sauce, rice
• vinegar, sesame oil, and minced ginger.
5 oz salad greens
• 1 large carrot, grated Mix the tuna with 2 tbsp of the dressing and let sit
while preparing the rest of salad.
• ½ cucumber, sliced into thin half circles
• Toss salad greens, cucumber, and grated carrot
1 avocado, peeled and diced
with remaining dressing. Arrange in individual
• 1 mango, peeled and diced bowls and top with ahi, avocado, and mango.
• 1 serrano or jalapeno pepper, seeded & thinly Sprinkle with sesame seeds, sliced serrano, and
sliced green onion.

• 2 green onions, sliced

• Sesame seeds TIP
• 2 Tbsp soy sauce (or coconut aminos) Marinate the tuna with the
• 1 tbsp rice vinegar dressing for a few minutes
before assembling the salad.
• 1 tbsp sesame oil
• 1 tsp minced ginger

Calories 186; total fat 11.6g; saturated fat 1.6g; cholesterol 5.6mg; sodium 483mg; total carbohydrate 418.6g; dietary fiber 5.5g;
protein 5.6g 3
Grilled chicken salad
20 minutes • Makes 4 servings

INGREDIENTS PREPARATION
• 2 boneless, skinless chicken breasts Preheat the grill to medium-high heat.
• Mixed salad greens
Season the chicken breasts with salt, pepper, and a
• Cherry tomatoes, halved drizzle of olive oil.
• Cucumber, sliced
Grill the chicken for about 6-8 minutes per side, or
• Red onion, thinly sliced until cooked through.
• Olive oil
• Lemon juice In a large bowl, combine the salad greens, cherry
tomatoes, cucumber, and red onion.
• Salt and pepper to taste
Drizzle with olive oil and lemon juice, and season
with salt and pepper.
TIP
Let the chicken rest for a few Toss the salad gently to combine, then top with the
minutes, then slice it into thin grilled chicken slices.
strips.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary
fiber 5.5g; protein 12g 4
INGREDIENTS
• Assorted vegetables (such as bell peppers,
Veggie stir-fry
broccoli, carrots, snap peas)
• 2 tablespoons olive oil 15 minutes • Makes 6-8 servings

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated Heat the olive oil in a large skillet
•
•
Low-sodium soy sauce or tamari
Sesame oil (optional)
1 or wok over medium-high heat.

• Cooked brown rice or quinoa

Add the vegetables to the skillet

2 and stir-fry for 5-7 minutes until

crisp-tender.

Drizzle soy sauce or tamari over TIP

3 the vegetables and toss to coat
evenly. Serve the stir-fried Chop veggies on a
vegetables over cooked brown rice sturdy cutting board
or quinoa. with a sharp knife.
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g 5
Baked salmon & veggies
1 hour • Makes 6 servings
Preheat the oven to 400°F
1 (200°C).
Place the salmon fillets on
2 around the salmon on the
a baking sheet lined with
parchment paper.
Arrange the vegetables
baking sheet. 3 salt, and pepper.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
TIP
Try with sweet potatoes, zucchini,
and bell peppers.
Sprinkle with dried herbs, INGREDIENTS
Bake for 12-15 minutes, or
• 2 salmon fillets
until the salmon is cooked • Assorted vegetables
to your liking and the
• Olive oil
vegetables are tender.
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-65g;
dietary fiber 5.5g; protein 12g 6
Stuffed peppers 1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell peppers
and remove the seeds and
45 minutes • Makes 4 servings membranes.

In a large skillet, sauté the onion

2 and garlic until translucent.

Add the black beans, corn, cooked
quinoa, cumin, chili powder, salt,
and pepper to the skillet. Stir well
to combine.

TIP If desired, sprinkle shredded cheese on top of each pepper.

Spoon the quinoa mixture into the

INGREDIENTS
3 bell peppers, filling them to the
top.

• 4 bell peppers (any color) • 1 small onion, diced

• 1 cup cooked quinoa • 2 cloves garlic, minced
• 1 can black beans, drained & • 1 teaspoon cumin
rinsed
• 1 teaspoon chili powder Place the stuffed peppers on a
• 1 cup corn kernels (fresh or
frozen)
•
•
Salt and pepper to taste
Shredded cheese (optional)
4 baking sheet and bake for 25-30
minutes, or until the peppers are
tender.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg;
total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 7
Greek yogurt parfait INGREDIENTS
• Greek yogurt • Honey or maple syrup
• Fresh berries (such as • Granola or crushed nuts
5 minutes • 1-2 servings strawberries, blueberries, or
raspberries)

PREPARATION

In a glass or bowl, layer Repeat the layers until you

1 Greek yogurt, fresh berries,
and a drizzle of honey or 2 reach the desired amount.

maple syrup.

Top the parfait with a Enjoy immediately or

3 sprinkle of granola or
crushed nuts for added 4 refrigerate for a refreshing
and healthy snack.
crunch.

TIP Add a sprinkle of spirulina or bee pollen for a boost of

antioxidants.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 8
Appetizers
Grilled chicken salad
20 minutes • Makes 4 servings

INGREDIENTS PREPARATION
• 2 boneless, skinless chicken breasts Preheat the grill to medium-high heat.
• Mixed salad greens
Season the chicken breasts with salt, pepper, and a
• Cherry tomatoes, halved drizzle of olive oil.
• Cucumber, sliced
Grill the chicken for about 6-8 minutes per side, or
• Red onion, thinly sliced until cooked through.
• Olive oil
• Lemon juice In a large bowl, combine the salad greens, cherry
tomatoes, cucumber, and red onion.
• Salt and pepper to taste
Drizzle with olive oil and lemon juice, and season
with salt and pepper.
TIP
Let the chicken rest for a few Toss the salad gently to combine, then top with the
minutes, then slice it into thin grilled chicken slices.
strips.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary
fiber 5.5g; protein 12g 10
INGREDIENTS
• Assorted vegetables (such as bell peppers,
Veggie stir-fry
broccoli, carrots, snap peas)
• 2 tablespoons olive oil 15 minutes • Makes 6-8 servings

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated Heat the olive oil in a large skillet
•
•
Low-sodium soy sauce or tamari
Sesame oil (optional)
1 or wok over medium-high heat.

• Cooked brown rice or quinoa

Add the vegetables to the skillet

2 and stir-fry for 5-7 minutes until

crisp-tender.

Drizzle soy sauce or tamari over TIP

3 the vegetables and toss to coat
evenly. Serve the stir-fried Chop veggies on a
vegetables over cooked brown rice sturdy cutting board
or quinoa. with a sharp knife.
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g 11
Baked salmon & veggies
1 hour • Makes 6 servings
Preheat the oven to 400°F
1 (200°C).
Place the salmon fillets on
2 around the salmon on the
a baking sheet lined with
parchment paper.
Arrange the vegetables
baking sheet. 3 salt, and pepper.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
TIP
Try with sweet potatoes, zucchini,
and bell peppers.
Sprinkle with dried herbs, INGREDIENTS
Bake for 12-15 minutes, or
• 2 salmon fillets
until the salmon is cooked • Assorted vegetables
to your liking and the
• Olive oil
vegetables are tender.
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-65g;
dietary fiber 5.5g; protein 12g 12
Stuffed peppers 1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell peppers
and remove the seeds and
45 minutes • Makes 4 servings membranes.

In a large skillet, sauté the onion

2 and garlic until translucent.

Add the black beans, corn, cooked
quinoa, cumin, chili powder, salt,
and pepper to the skillet. Stir well
to combine.

TIP If desired, sprinkle shredded cheese on top of each pepper.

Spoon the quinoa mixture into the

INGREDIENTS
3 bell peppers, filling them to the
top.

• 4 bell peppers (any color) • 1 small onion, diced

• 1 cup cooked quinoa • 2 cloves garlic, minced
• 1 can black beans, drained & • 1 teaspoon cumin
rinsed
• 1 teaspoon chili powder Place the stuffed peppers on a
• 1 cup corn kernels (fresh or
frozen)
•
•
Salt and pepper to taste
Shredded cheese (optional)
4 baking sheet and bake for 25-30
minutes, or until the peppers are
tender.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg;
total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 13
Greek yogurt parfait INGREDIENTS
• Greek yogurt • Honey or maple syrup
• Fresh berries (such as • Granola or crushed nuts
5 minutes • 1-2 servings strawberries, blueberries, or
raspberries)

PREPARATION

In a glass or bowl, layer Repeat the layers until you

1 Greek yogurt, fresh berries,
and a drizzle of honey or 2 reach the desired amount.

maple syrup.

Top the parfait with a Enjoy immediately or

3 sprinkle of granola or
crushed nuts for added 4 refrigerate for a refreshing
and healthy snack.
crunch.

TIP Add a sprinkle of spirulina or bee pollen for a boost of

antioxidants.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 14
Entrees
Grilled chicken salad
20 minutes • Makes 4 servings

INGREDIENTS PREPARATION
• 2 boneless, skinless chicken breasts Preheat the grill to medium-high heat.
• Mixed salad greens
Season the chicken breasts with salt, pepper, and a
• Cherry tomatoes, halved drizzle of olive oil.
• Cucumber, sliced
Grill the chicken for about 6-8 minutes per side, or
• Red onion, thinly sliced until cooked through.
• Olive oil
• Lemon juice In a large bowl, combine the salad greens, cherry
tomatoes, cucumber, and red onion.
• Salt and pepper to taste
Drizzle with olive oil and lemon juice, and season
with salt and pepper.
TIP
Let the chicken rest for a few Toss the salad gently to combine, then top with the
minutes, then slice it into thin grilled chicken slices.
strips.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary
fiber 5.5g; protein 12g 16
INGREDIENTS
• Assorted vegetables (such as bell peppers,
Veggie stir-fry
broccoli, carrots, snap peas)
• 2 tablespoons olive oil 15 minutes • Makes 6-8 servings

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated Heat the olive oil in a large skillet
•
•
Low-sodium soy sauce or tamari
Sesame oil (optional)
1 or wok over medium-high heat.

• Cooked brown rice or quinoa

Add the vegetables to the skillet

2 and stir-fry for 5-7 minutes until

crisp-tender.

Drizzle soy sauce or tamari over TIP

3 the vegetables and toss to coat
evenly. Serve the stir-fried Chop veggies on a
vegetables over cooked brown rice sturdy cutting board
or quinoa. with a sharp knife.
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g 17
Baked salmon & veggies
1 hour • Makes 6 servings
Preheat the oven to 400°F
1 (200°C).
Place the salmon fillets on
2 around the salmon on the
a baking sheet lined with
parchment paper.
Arrange the vegetables
baking sheet. 3 salt, and pepper.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
TIP
Try with sweet potatoes, zucchini,
and bell peppers.
Sprinkle with dried herbs, INGREDIENTS
Bake for 12-15 minutes, or
• 2 salmon fillets
until the salmon is cooked • Assorted vegetables
to your liking and the
• Olive oil
vegetables are tender.
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-65g;
dietary fiber 5.5g; protein 12g 18
Stuffed peppers 1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell peppers
and remove the seeds and
45 minutes • Makes 4 servings membranes.

In a large skillet, sauté the onion

2 and garlic until translucent.

Add the black beans, corn, cooked
quinoa, cumin, chili powder, salt,
and pepper to the skillet. Stir well
to combine.

TIP If desired, sprinkle shredded cheese on top of each pepper.

Spoon the quinoa mixture into the

INGREDIENTS
3 bell peppers, filling them to the
top.

• 4 bell peppers (any color) • 1 small onion, diced

• 1 cup cooked quinoa • 2 cloves garlic, minced
• 1 can black beans, drained & • 1 teaspoon cumin
rinsed
• 1 teaspoon chili powder Place the stuffed peppers on a
• 1 cup corn kernels (fresh or
frozen)
•
•
Salt and pepper to taste
Shredded cheese (optional)
4 baking sheet and bake for 25-30
minutes, or until the peppers are
tender.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg;
total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 19
Greek yogurt parfait INGREDIENTS
• Greek yogurt • Honey or maple syrup
• Fresh berries (such as • Granola or crushed nuts
5 minutes • 1-2 servings strawberries, blueberries, or
raspberries)

PREPARATION

In a glass or bowl, layer Repeat the layers until you

1 Greek yogurt, fresh berries,
and a drizzle of honey or 2 reach the desired amount.

maple syrup.

Top the parfait with a Enjoy immediately or

3 sprinkle of granola or
crushed nuts for added 4 refrigerate for a refreshing
and healthy snack.
crunch.

TIP Add a sprinkle of spirulina or bee pollen for a boost of

antioxidants.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 20
Sides
Grilled chicken salad
20 minutes • Makes 4 servings

INGREDIENTS PREPARATION
• 2 boneless, skinless chicken breasts Preheat the grill to medium-high heat.
• Mixed salad greens
Season the chicken breasts with salt, pepper, and a
• Cherry tomatoes, halved drizzle of olive oil.
• Cucumber, sliced
Grill the chicken for about 6-8 minutes per side, or
• Red onion, thinly sliced until cooked through.
• Olive oil
• Lemon juice In a large bowl, combine the salad greens, cherry
tomatoes, cucumber, and red onion.
• Salt and pepper to taste
Drizzle with olive oil and lemon juice, and season
with salt and pepper.
TIP
Let the chicken rest for a few Toss the salad gently to combine, then top with the
minutes, then slice it into thin grilled chicken slices.
strips.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary
fiber 5.5g; protein 12g 22
INGREDIENTS
• Assorted vegetables (such as bell peppers,
Veggie stir-fry
broccoli, carrots, snap peas)
• 2 tablespoons olive oil 15 minutes • Makes 6-8 servings

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated Heat the olive oil in a large skillet
•
•
Low-sodium soy sauce or tamari
Sesame oil (optional)
1 or wok over medium-high heat.

• Cooked brown rice or quinoa

Add the vegetables to the skillet

2 and stir-fry for 5-7 minutes until

crisp-tender.

Drizzle soy sauce or tamari over TIP

3 the vegetables and toss to coat
evenly. Serve the stir-fried Chop veggies on a
vegetables over cooked brown rice sturdy cutting board
or quinoa. with a sharp knife.
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g 23
Baked salmon & veggies
1 hour • Makes 6 servings
Preheat the oven to 400°F
1 (200°C).
Place the salmon fillets on
2 around the salmon on the
a baking sheet lined with
parchment paper.
Arrange the vegetables
baking sheet. 3 salt, and pepper.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
TIP
Try with sweet potatoes, zucchini,
and bell peppers.
Sprinkle with dried herbs, INGREDIENTS
Bake for 12-15 minutes, or
• 2 salmon fillets
until the salmon is cooked • Assorted vegetables
to your liking and the
• Olive oil
vegetables are tender.
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-65g;
dietary fiber 5.5g; protein 12g 24
Stuffed peppers 1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell peppers
and remove the seeds and
45 minutes • Makes 4 servings membranes.

In a large skillet, sauté the onion

2 and garlic until translucent.

Add the black beans, corn, cooked
quinoa, cumin, chili powder, salt,
and pepper to the skillet. Stir well
to combine.

TIP If desired, sprinkle shredded cheese on top of each pepper.

Spoon the quinoa mixture into the

INGREDIENTS
3 bell peppers, filling them to the
top.

• 4 bell peppers (any color) • 1 small onion, diced

• 1 cup cooked quinoa • 2 cloves garlic, minced
• 1 can black beans, drained & • 1 teaspoon cumin
rinsed
• 1 teaspoon chili powder Place the stuffed peppers on a
• 1 cup corn kernels (fresh or
frozen)
•
•
Salt and pepper to taste
Shredded cheese (optional)
4 baking sheet and bake for 25-30
minutes, or until the peppers are
tender.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg;
total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 25
Greek yogurt parfait INGREDIENTS
• Greek yogurt • Honey or maple syrup
• Fresh berries (such as • Granola or crushed nuts
5 minutes • 1-2 servings strawberries, blueberries, or
raspberries)

PREPARATION

In a glass or bowl, layer Repeat the layers until you

1 Greek yogurt, fresh berries,
and a drizzle of honey or 2 reach the desired amount.

maple syrup.

Top the parfait with a Enjoy immediately or

3 sprinkle of granola or
crushed nuts for added 4 refrigerate for a refreshing
and healthy snack.
crunch.

TIP Add a sprinkle of spirulina or bee pollen for a boost of

antioxidants.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 26
Desserts
Grilled chicken salad
20 minutes • Makes 4 servings

INGREDIENTS PREPARATION
• 2 boneless, skinless chicken breasts Preheat the grill to medium-high heat.
• Mixed salad greens
Season the chicken breasts with salt, pepper, and a
• Cherry tomatoes, halved drizzle of olive oil.
• Cucumber, sliced
Grill the chicken for about 6-8 minutes per side, or
• Red onion, thinly sliced until cooked through.
• Olive oil
• Lemon juice In a large bowl, combine the salad greens, cherry
tomatoes, cucumber, and red onion.
• Salt and pepper to taste
Drizzle with olive oil and lemon juice, and season
with salt and pepper.
TIP
Let the chicken rest for a few Toss the salad gently to combine, then top with the
minutes, then slice it into thin grilled chicken slices.
strips.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary
fiber 5.5g; protein 12g 28
INGREDIENTS
• Assorted vegetables (such as bell peppers,
Veggie stir-fry
broccoli, carrots, snap peas)
• 2 tablespoons olive oil 15 minutes • Makes 6-8 servings

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated Heat the olive oil in a large skillet
•
•
Low-sodium soy sauce or tamari
Sesame oil (optional)
1 or wok over medium-high heat.

• Cooked brown rice or quinoa

Add the vegetables to the skillet

2 and stir-fry for 5-7 minutes until

crisp-tender.

Drizzle soy sauce or tamari over TIP

3 the vegetables and toss to coat
evenly. Serve the stir-fried Chop veggies on a
vegetables over cooked brown rice sturdy cutting board
or quinoa. with a sharp knife.
Calories 816; total fat 42g; saturated fat 6g;
monounsaturated fat 25g; polyunsaturated fat 9g;
carbohydrates 94g; fiber 22g; protein 21g 29
Baked salmon & veggies
1 hour • Makes 6 servings
Preheat the oven to 400°F
1 (200°C).
Place the salmon fillets on
2 around the salmon on the
a baking sheet lined with
parchment paper.
Arrange the vegetables
baking sheet. 3 salt, and pepper.
Drizzle olive oil and
lemon juice over the
salmon and vegetables.
TIP
Try with sweet potatoes, zucchini,
and bell peppers.
Sprinkle with dried herbs, INGREDIENTS
Bake for 12-15 minutes, or
• 2 salmon fillets
until the salmon is cooked • Assorted vegetables
to your liking and the
• Olive oil
vegetables are tender.
• Lemon juice
• Dried herbs (such as thyme or
rosemary)
• Salt and pepper to taste
Calories approx. 670-790; total fat 35g;
saturated fat 2.6g; cholesterol 2.5mg;
sodium 310mg; total carbohydrate 55-65g;
dietary fiber 5.5g; protein 12g 30
Stuffed peppers 1
Preheat the oven to 350°F
(175°C).
Cut the tops off the bell peppers
and remove the seeds and
45 minutes • Makes 4 servings membranes.

In a large skillet, sauté the onion

2 and garlic until translucent.

Add the black beans, corn, cooked
quinoa, cumin, chili powder, salt,
and pepper to the skillet. Stir well
to combine.

TIP If desired, sprinkle shredded cheese on top of each pepper.

Spoon the quinoa mixture into the

INGREDIENTS
3 bell peppers, filling them to the
top.

• 4 bell peppers (any color) • 1 small onion, diced

• 1 cup cooked quinoa • 2 cloves garlic, minced
• 1 can black beans, drained & • 1 teaspoon cumin
rinsed
• 1 teaspoon chili powder Place the stuffed peppers on a
• 1 cup corn kernels (fresh or
frozen)
•
•
Salt and pepper to taste
Shredded cheese (optional)
4 baking sheet and bake for 25-30
minutes, or until the peppers are
tender.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg;
total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 31
Greek yogurt parfait INGREDIENTS
• Greek yogurt • Honey or maple syrup
• Fresh berries (such as • Granola or crushed nuts
5 minutes • 1-2 servings strawberries, blueberries, or
raspberries)

PREPARATION

In a glass or bowl, layer Repeat the layers until you

1 Greek yogurt, fresh berries,
and a drizzle of honey or 2 reach the desired amount.

maple syrup.

Top the parfait with a Enjoy immediately or

3 sprinkle of granola or
crushed nuts for added 4 refrigerate for a refreshing
and healthy snack.
crunch.

TIP Add a sprinkle of spirulina or bee pollen for a boost of

antioxidants.

Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium
310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 32
Contributors
Dr. Rene Magi, RDN

Chef Sara Steale

Chef Anu Parn

Recipes
By Dr. Rene Magi, RDN