Nutrition Recipes – Healthy Eating



Serves 1
3 tablespoons coconut oil
2 eggs, scrambled
¼ onion, diced
¼ red bell pepper, chopped
½ cup spinach
2 brown rice tortillas

Sauté onion and red bell pepper in 2 Tablespoons coconut oil. Add the remaining 1 tablespoon of coconut oil and scramble eggs and spinach.

Fill tortillas with mixture and serve.

Serves 1
1 ½ cups dairy free milk
1 ½ cups baby spinach
1 banana
½ avocado
3 tablespoons, rounded, organic raw cacao powder
2 tablespoons chia seeds
½ cup frozen berries

Combine all ingredients in blender; blend until smooth.

Lunch & Dinner

Note: All meals serve 1-2 people. Feel free to add your favorite source of protein to any lunch or dinner. Enjoy.

1 pound cauliflower, cabbage, zucchini 1 red onion, diced
2 tablespoons coconut oil
6 oz. can tomato paste (look for a BPA FREE can)
½ can coconut milk
1 glove garlic
½ teaspoon cardamom powder
½ teaspoon coriander powder
½ teaspoon ginger
1 teaspoon fenugreek powder
½ teaspoon chili powder (optional)
1 teaspoon sea salt

Wash and chop vegetables. Sauté onions and garlic in coconut oil. Add seasonings, tomato paste, and coconut milk and stir until smooth. Add vegetables and simmer for 15 minutes.

2 cups red cabbage
2 cups green cabbage
1 red beet
1 yellow beet
1 radish
1 stalk of celery
1 cucumber
1 zucchini

½ cup tahini
½ cup water
2 tablespoons fresh parsley, chopped
2 tablespoons chives, chopped
½ teaspoon sea salt
2 cloves garlic
1 teaspoon coconut aminos
2 tablespoons fresh lemon juice
2 tablespoons apple cider vinegar

Thinly slice the cabbages, cucumber, and celery. Use a cheese grater to shred the beets and zucchini. Toss the mixture into a large bowl. Separately, mix the ingredients for the dressing in a food processor until smooth.

1 bunch of well-rinsed kale
½ cup dried cranberries
2 pears diced
2 avocados cubed
3 Sea Salt to taste
2 tablespoons olive oil
¼ cup pumpkin seeds
1 lemon juiced

Chop the kale, pear and avocado into bite size pieces. Combine all other ingredients together and toss enthusiastically. Add the cranberries and pumpkin seeds on top of the salad and the juice of one lemon.

1 tablespoon extra-virgin olive oil
1 small carrot, grated
1-inch piece of ginger, grated
1 small onion, minced
2 large garlic cloves, minced
2 cups quinoa
3 ⅓ cups water
½ teaspoon sea salt
½ teaspoon black pepper
½ lemon, juiced

Sauté the vegetables. Add extra virgin olive oil to a large sauce pan over medium heat. When the pan is hot, add carrot, ginger, onion and garlic. Sauté for about 2 to 3 minutes.

Add the quinoa. After sautéing the vegetables, add quinoa, water, sea salt, and black pepper. Stir and allow the quinoa to steam — with the cover on — for about 20 minutes on low heat. The quinoa is done when the water is absorbed. Turn off the flame and fluff the quinoa with a fork. Add lemon juice. Cover and allow the quinoa to absorb the lemon juice.

Recipes for healthy eating in Reno