RECIPE: BREAKFAST BURRITO

PREP TIME: 15-20 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

4 large flour tortillas8 eggs1 cup shredded Mexican blend cheeseCan of spinachCan of Rotel

Tasty Tip: Make your own salsa for less sodium

Place a skillet on medium heat on the stove. Andanother large pan to medium to high heat. Crack all the eggs in a bowl and beat with a fork. Dump the can of spinach into the hot pan and let itget warm. Then pour the eggs into pan. Let theeggs sit then stir every minute to break apart forabout 4 minutes. Once the eggs are cooked pourthe can of rotel and let it simmer. Place a tortilla on the warm skillet and flip after 1minute. Fill the burrito with egg mixture and 1/4 cup cheese

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5. Tasty Tip: make extra burritos and freeze for up to 2

months

RECIPE: BBQ CHICKEN SANDWHICH

PREP TIME: 20 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

2 -12.5 oz cans Chicken Bottle of BBQ sauce8 slices of whole wheat bread

Tasty tip: keep bread in a cool place to prevent mold fromgrowing

Half a head of cabbageTasty Tip: Add steamed cabbage to another meal

2 cans of corn

In a medium sized pan, empty the drained cans ofchicken. Pour half of the BBQ sauce in the pan andstir until it is evenly distributed. Allow it to heat up.Heat up the corn in a small pot over medium heat.Add a litte splash of water to help keep moisture.Cut the cabbage into thin slices, so that it looksshredded.Toast the bread then assemble sandwiches byevenly distributing chicken and cabbage. Add moreBBQ sauce if needed.Serve with corn on the side.

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RECIPE: SPAGHETTI

PREP TIME: 30 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

1 lb Ground turkey1 yellow onion1 lb spaghetti noodles24 oz Marinara2 zucchini

Tasty Tip: If zucchini is on sale shred more andfreeze for future use.

Place a large pot of water to boil. Once boiling addpasta and stir occasionlly. Follow direction on boxfor the cook time.Dice the onion and cook until tender in large pan.Add the ground turkey to pan. Stir occasionally. Using a cheese grater, shred the zuchinni. Thenadd to the pan with Turkey.Once turkey is cooked pour the marinara sauceinto pan and let simmer for 3 minutes. Then addcooked pasta noodles.Plate and enjoy

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5. Tasty Tip: Add a side salad to increase vegetable intake

RECIPE:EASY BANANA PUDDING

PREP TIME: 10 MINUTES, (SERVES 4)

DIFFICULTY: EASY(KID FRIENDLY)

INGREDIENTS:

METHOD:

I package of Vanilla puddingTasty Tip: choose sugar free for lower calories

4 bananasTasty Tip: Do not cut the bananas too early orthey will turn brown. Or add a spoonful oforange to prevent browning.

Mix pudding according to box instructions. Letsit for 4-6 hours in refridgerator.Slice bananas and mix into pudding.Divide equally and enjoy

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RECIPE:OVERNIGHT OATS

PREP TIME: 5 MINUTES(SERVES 4)

DIFFICULTY: EASY (KID FRIENDLY)

INGREDIENTS:

METHOD:

1 Cup Old Fashion Oats1 Cup of water2 cups of Vanilla Greek YogurtTopping:Canned Peaches

In a large container mix oats, water and yogurt.Place in fridge over night.After 7-8 hours in the fridge serve the oatmeal withpeaches on top.

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Tasty Tip: Add what ever fruit you have available(frozen berries, bananas, strawberries, etc) Or to add texture add nuts

Tasty Tip: make extra to add to tomorrow's smoothie bowls

RECIPE: BLACK BEAN QUESADILLA

PREP TIME: 20 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

4 Large flour tortillas2 cups of Shredded Mexican Cheese2 cans of black beans10 oz bag of Frozen Bell PeppersPacket of Taco Seasoning

Tasty Tip: create your own salt-less seasoningby mixing cumin, chili powder, garlic powder,and onion powder

Heat up a pan and place bell pepper in pan. Add asplash of water to help speed up the defrosting.Once peppers are soft add in the black beans andpacket of taco seasoning. Stir.Heat up another skillet and place tortilla for 20seconds then flip. Once the tortilla has soften add1/2 cup of cheese and a scoop of black beanmixture. Fold and place back on skillet for 15 secseach side. Cut into thirds and enjoy.

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Tasty tip: Use left over black bean mixture for breakfastburritos or omelette

RECIPE: BAKED CHICKEN , SWEET POTATIOES ANDGREEN BEANS

PREP TIME: 60 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

2lbs of Chicken breastTasty Tip: Cook 4lbs of chicken to have readyfor lunch tomorrow, chicken salad

2 sweet potatoes2 cans green beansGarlic Powder (amount is to preference)Olive oil

Preheat oven to 350 degrees F. Peel and dice sweet potatoesPlace chicken breast on sheet pan and season witholive oil and garlic powder. On the other half of thepan put the sweet potatoes. Bake in oven for 40-45minutes

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Tasty Tip: leave the skin of potatoes for addednutrients and fiber4. Drain and rinse green beans. Heat up in pan andseason with garlic powder. 5. Slice chicken and serve with sweet potatoes andgreen beans. Enjoy!

RECIPE:CHEESE AND CRACKERS

PREP TIME: 15-20 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

4 Sticks of String CheeseTasty Tip: Buy block cheese to reduce plasticwaste

7 crackers each personTasty Tip: Choose whole wheat crackers foradded nutrients and fiber

Simply eat the cheese with crackers.1.

RECIPE: SMOOTHIE BOWL

PREP TIME: 15 MINUTES(SERVES 4)

DIFFICULTY: EASY

INGREDIENTS:

METHOD:

Frozen Berry mixture2 cups of Vanilla Greek Yogurt6oz Pineapple JuiceTopping: Choice of nuts, Peanut butter, bananas,left over overnight oat, etc.Tasty Tip: add spinach to get a serving ofvegetables

In a blender add the frozen berries, yogurt andjuice. Blend until smooth but thick enough to havean sherbet like consistency.

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Tasty TIp: Place blender in the freezer for a coupleminutes if the smoothie gets too runny2. Pour in bowl and top with topping of choice.

RECIPE:CHICKEN SALAD

PREP TIME:25-30 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

2 lbs of cooked chicken breast (from the daybefore)2 cans veggie blend2 russet potatoes1 cup Mayo & 2 tbspMustardBread or CrackersTasty Tip: add jalapeño juice for added flavor andno added calories

Cube potatoes and boil for 20 minutes or until softShred chicken.

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Tasty Tip: Use a hand held mixer to help quickenthe shredding process

3. Mix chicken, potatoes, veggie blend, mayo and mustard. Season with salt and pepper.4. Serve as a sandwich or with crackers.

RECIPE: BREAKFAST FOR DINNER

PREP TIME: 45 MINUTES(SERVES 4)

DIFFICULTY: MEDIUM

INGREDIENTS:

METHOD:

10 eggs4 Slices whole wheat bread

Tasty Tip: If bread is close to expiration date,freeze it and use for this recipe.

2 tsp Cinnamon2 Russet Potatoes1 can Apple sauce

Cube potatoes and heat in pan with 1/4 cup ofwater. Cook until soft and season with desiredseasoning Beat two eggs with 2 tsp of cinnamon. Cut breadinto 4 slices and coat in egg mixture.On a nonstick pan cook the bread sticks for ~2minutes each side. Beat 8 eggs and scramble in the pan.

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4.Tasty tip: Use the same pan as french toast foreasier clean up.

5. Serve scrambled eggs, french toast and potatoes. And use applesauce in place of syrup.

RECIPE:APPLES AND PEANUT BUTTER

PREP TIME: 5 MINUTES(SERVES 4)

DIFFICULTY: EASY

INGREDIENTS:

METHOD:

4 Apples (choose your preference)Tasty Tip: rub lemon juice on sliced apples toprevent browning

4 tbsp of Peanut ButterTasty Tip: try to choose a peanut butterwithout hydrogenated oils, it is better for hearthealth

Slice the apples in 8 pieces. Serve each apple with a 1 tbsp of peanut butter.

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