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Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6

Ingredients:

1 cup finely chopped baby spinach
½ cup chopped tomatoes
½ tablespoon chopped fresh oregano
4 eggs, well beaten
½ cup crumbled feta cheese
¼ cup finely chopped onions
¼ cup chopped, pitted Kalamata olives
1 teaspoon sunflower oil + extra to grease
½ cup cooked quinoa

Directions:

Grease a 6 counts muffin tin with some oil.

Heat a skillet over medium flame and add oil.

Add onions and cook until they
turn translucent.

Stir in the tomatoes and cook for a minute.

Stir in the spinach and cook until
it wilts.

Remove from heat.

Add olives and oregano and mix well.

Add quinoa, salt, and feta cheese into the bowl of beaten eggs and whisk
well.

Add the sautéed vegetables and mix well.

Spoon into prepared muffin tins.

Bake in a preheated oven at 350° F for about 25 – 30 minutes or until it is
done and the top is light golden brown.

Remove from the oven and cool for a few minutes.

Run a knife around the edges of the muffin and loosen the muffins.

Invert onto a plate and serve.

Nutrition:

Calories 114;
Fat 7 g;
Carbohydrates 6 g;
Fiber 1 g;
Protein 7 g

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking Time: 15 minutes
Servings: 6

Ingredients:

1 tsp garlic powder
1/2 tsp sea salt
1/4 cup Parmesan cheese (grated or shredded)
1/4 tsp black pepper
3 medium avocados (cut in half, pitted, skin on)
6 medium eggs

Directions:

Prepare muffin tins and preheat the oven to 350° F.

To ensure that the egg would fit inside the cavity of the avocado, lightly
scrape off 1/3 of the meat.

Place avocado on muffin tin to ensure that it faces with the top up.

Evenly season each avocado with pepper, salt, and garlic powder.

Add one egg on each avocado cavity and garnish tops with cheese.

Pop in the oven and bake until the egg white is set, about 15 minutes.

Serve and enjoy.

Nutrition:

Calories 252;
Protein 14 g;
Carbohydrates 4 g;
Fat 20 g

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4

Ingredients:

3 tablespoons extra-virgin olive oil
3 garlic cloves, finely minced
½ cup fresh basil leaves
¼ cup (about 2 ounces) grated Parmesan cheese
¼ cup pine nuts
8 ounces whole-wheat pasta, cooked according to package instructions and
drained

Directions:

In a blender or food processor, combine the olive oil, garlic, basil, cheese,
and pine nuts.

Pulse for 10 to 20 (1-second) pulses until everything is
chopped and blended.

Toss with the hot pasta and serve.

Nutrition:

Calories: 405;
Protein: 13g;
Total Carbohydrates: 44g;
Sugars: 2g;
Fiber: 5g;
Total Fat: 21g;
Saturated Fat: 4g;
Cholesterol: 10mg;
Sodium: 141mg

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6

Ingredients:

4 sweet potatoes, peeled and cubed
¼ cup almond milk
¼ cup extra-virgin olive oil
½ teaspoon sea salt
â…› teaspoon freshly ground black pepper

Directions:

In a large pot over high heat, combine the sweet potatoes with enough water
to cover by 2 inches. Bring the water to a boil.

Reduce the heat to medium
and cover the pot.

Cook for 15 to 20 minutes until the potatoes are soft.

Drain the potatoes and return them to the dry pot off the heat.

Add the
almond milk, olive oil, sea salt, and pepper.

With a potato masher, mash until
smooth.

Nutrition:

Calories: 243;
Protein: 2g;
Total Carbohydrates: 35g;
Sugars: 5g;
Fiber: 5g;
Total Fat: 11g;
Saturated Fat: 3g;
Cholesterol: 0mg;
Sodium: 169mg

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6

Ingredients:

2 tablespoons extra-virgin olive oil
1 onion, chopped
4 cups fresh baby spinach
1 garlic clove, minced
Zest of 1 orange
Juice of 1 orange
1 cup unsalted vegetable broth
½ teaspoon sea salt
â…› teaspoon freshly ground black pepper
2 cups cooked brown rice

Directions:

In a large skillet over medium-high heat, heat the olive oil until it shimmers.

Add the onion and cook for about 5 minutes, stirring occasionally, until soft.

Add the spinach and cook for about 2 minutes, stirring occasionally, until it
wilts.

Add the garlic and cook for 30 seconds, stirring constantly.

Stir in the orange zest and juice, broth, sea salt, and pepper. Bring to a
simmer.

Stir in the rice and cook for about 4 minutes, stirring, until the rice is heated
through and the liquid is absorbed.

Nutrition:

Calories: 188;
Protein: 4g;
Total Carbohydrates: 31g;
Sugars: 4g;
Fiber: 3g;
Total Fat: 6g;
Saturated Fat: <1g;
Cholesterol: 0mg;
Sodium: 301mg

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4

Ingredients:

2 avocados, peeled and pitted
¼ cup chopped fresh basil leaves
3 tablespoons red wine vinegar, divided
Juice of 1 lemon
Zest of 1 lemon
1 garlic clove, minced
1 teaspoon sea salt, divided
â…› teaspoon freshly ground black pepper
Pinch cayenne pepper, plus more as needed
4 eggs

Directions:

In a blender, combine the avocados, basil, 2 tablespoons of vinegar, the
lemon juice and zest, garlic, ½ teaspoon of sea salt, pepper, and cayenne.

Purée for about 1 minute until smooth.

Fill a 12-inch nonstick skillet about three-fourths full of water and place it
over medium heat.

Add the remaining tablespoon of vinegar and the
remaining ½ teaspoon of sea salt.

Bring the water to a simmer.

Carefully crack the eggs into custard cups.

Holding the cups just barely above
the water, carefully slip the eggs into the simmering water, one at a time.

Turn off the heat and cover the skillet.

Let the eggs sit for 5 minutes without
agitating the pan or removing the lid.

Using a slotted spoon, carefully lift the eggs from the water, allowing them to
drain completely.

Place each egg on a plate and spoon the avocado purée
over the top.

Nutrition:

Calories: 213;
Protein: 2g;
Total Carbohydrates: 11g;
Sugars: <1g;
Fiber: 7g;
Total Fat: 20g;
Saturated Fat: 4g;
Cholesterol: 0mg;
Sodium: 475mg

Difficulty Level: 2/5
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4

Ingredients:

4 eggs
6 egg whites
â…› teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
½ red onion, finely chopped
4 ounces smoked salmon, flaked
2 tablespoons capers, drained

Directions:

In a small bowl, whisk the eggs, egg whites, and pepper. Set aside.

In a large nonstick skillet over medium-high heat, heat the olive oil until it
shimmers.

Add the red onion and cook for about 3 minutes, stirring occasionally, until
soft.

Add the salmon and capers and cook for 1 minute.

Add the egg mixture to the pan and cook for 3 to 5 minutes, stirring
frequently, or until the eggs are set.

Nutrition:

Calories: 189;
Protein: 16g;
Total Carbohydrates: 2g;
Sugars: 1g;
Fiber: <1g;
Total Fat: 13g;
Saturated Fat: 2g;
Cholesterol: 170mg;
Sodium: 806mg

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 18 minutes
Servings: 4

Ingredients:

3 eggs
3 egg whites
½ cup unsweetened almond milk
½ teaspoon sea salt
â…› teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 zucchini, chopped
8 cherry tomatoes, halved
¼ cup (about 2 ounces) grated Parmesan cheese

Directions:

Heat the oven’s broiler to high, adjusting the oven rack to the center position.

In a small bowl, whisk the eggs, egg whites, almond milk, sea salt, and
pepper. Set aside.

In a 12-inch ovenproof skillet over medium-high heat, heat the olive oil until
it shimmers.

Add the zucchini and tomatoes and cook for 5 minutes, stirring occasionally.

Pour the egg mixture over the vegetables and cook for about 4 minutes
without stirring until the eggs set around the edges.

Using a silicone spatula, pull the set eggs away from the edges of the pan.

Tilt the pan in all directions to allow the unset eggs to fill the spaces along
the edges.

Continue to cook for about 4 minutes more without stirring until
the edges set again.

Sprinkle the eggs with the Parmesan.

Transfer the pan to the broiler.

Cook for
3 to 5 minutes until the cheese melts and the eggs are puffy.

Cut into wedges
to serve.

Nutrition:

Calories: 223;
Protein: 14g;
Total Carbohydrates: 13g;
Sugars: 8g;
Fiber: 4g;
Total Fat: 4g;
Saturated Fat: 4g;
Cholesterol: 133mg;
Sodium: 476mg

Difficulty Level: 2/5
Preparation time: 20 minutes
Cooking time: 10 minutes
Servings: 6

Ingredients:

1½ cups unsweetened almond milk
2 eggs, beaten
2 egg whites, beaten
1 teaspoon vanilla extract
Zest of 1 orange
Juice of 1 orange
1 teaspoon ground nutmeg
6 light whole-wheat bread slices
Nonstick cooking spray

Directions:

In a small bowl, whisk the almond milk, eggs, egg whites, vanilla, orange
zest and juice, and nutmeg.

Arrange the bread in a single layer in a 9-by-13-inch baking dish. Pour the
milk and egg mixture over the top.

Allow the bread to soak for about 10
minutes, turning once.

Spray a nonstick skillet with cooking spray and heat over medium-high heat.

Working in batches, add the bread and cook for about 5 minutes per side until
the custard sets.

Nutrition:

Per Serving (1 slice)
Calories: 223;
Protein: 8g;
Total Carbohydrates: 15g;
Sugars: 6g;
Fiber: 5g;
Total Fat: 21g;
Saturated Fat: 13g;
Cholesterol: 55mg;
Sodium: 126mg

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6

Ingredients:

2 tsp salt
2 tbsp Bavarian seasoning
½ cup lightly packed fresh mint leaves
½ cup fresh lemon juice
½ cup roasted and shelled pistachios, roughly chopped
6 oz dried cranberries
4 bacon strips, cooked to a crisp (keep rendered fat) and chopped to bits
1/3 cup extra virgin olive oil (use rendered fat from bacon to reach ½ cup)
2 lbs. Brussels sprouts, cleaned and trimmed of large stem pieces

Directions:

Shred Brussels sprouts in a food processor. Transfer into a large salad bowl.

In a small bowl mix salt, Bavarian seasoning, mint and lemon juice.

Then slowly add oil while whisking continuously and vigorously.

Add more
seasoning to taste if needed.

Pour half of dressing into the salad bowl, toss to mix and add more if
needed.

Top salad with bacon pieces, dried cranberries and pistachios before serving.

Nutrition:

Calories per Serving: 343.8;
Carbohydrates: 38.7g;
Protein: 9.7g;
Fat: 20.0g