Lunch Idea: Hummus Veggie Wrap

Hummus Wrap

Ingredients:
2 small or 1 large low-carb or whole wheat tortilla(s)
¼ cup hummus
8-10 cherry tomatoes
¼ avocado, slivered

Directions:
Spread 2 Tbsp. hummus on each tortilla. Top with 4-5 cherry tomatoes on each and garnish with slivers of avocado.
Makes a filling lunch; ½ serving- 1 tortilla- is a great snack.

Serves: 1

Nutrition: 320 calories, 42 g carbohydrates, 17 g protein, 18 g fat
Servings: 1 grain, 1 legume, 2 oils, unlimited category 1 vegetables

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Brown Rice Made Easy with Rice Cooker

Cooking brown rice doesn’t have to be a challenge. I have given up cooking brown rice on the stove top. There is just no consistency and you have to constantly monitor it. I find that using a brown rice cooker is much more efficient. It only takes about 2-3 minutes of set-up and clean-up total.

Helpful Tip: When purchasing a rice cooker, make sure it has a non-stick finish and a removable insert for easy cleaning.

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Easy Black Bean Soup

Soups are perfect for the fall season and make great leftovers for lunch.

Easy Black Bean Soup

Ingredients:

3 cans black beans, drained and rinsed
1 can tomatoes with chiles
1 onion, chopped
2 stalks of celery, chopped
3 cloves garlic, minced
1 Tbsp. Olive Oil
1 quart chicken broth (make sure it is at least MSG free if not organic)
Mrs Dash to taste
Dash of cayenne (optional)
Fresh Cilantro chopped

Directions:

In a large saucepan, saute onion, celery and garlic in olive oil until onion
and celery become translucent. Add beans, tomatoes, chicken broth, Mrs
Dash, and Cayenne (optional). Bring to a boil; reduce heat and simmer for
15 minutes.

Serve with fresh cilantro. Chopped carrots may be added to the soup as
well. Also nice topped with a tablespoon of plain greek yogurt if you
aren’t sensitive to it.

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Pumpkin Crusted Salmon

Cooking fish often sounds intimidating. Truth be told, salmon is one of the easiest fish to bake, provided that you don’t over or undercook it. Salmon is one of the healthiest foods around, providing a complete source of protein and is rich in anti-inflammatory omega 3 fatty acids. These health-supportive omega 3 fatty acids help to cool inflammation in the body, benefiting cardiovascular and immune function. Salmon also contains an abundance of other beneficial nutrients- vitamin D, selenium, Vitamin B3, B12, magnesium and phosphorous.

If you study the nature of the salmon fish, you will find that they are highly intuitive creatures. Salmon are born in freshwater, but they also spend a large part of their lives in the sea, only to swim back hundreds of miles to return to their birthplace in order to spawn in freshwater. Their intelligent nature in itself makes them a brain-food, not just for their nutritional profile.

Salmon with Pumpkin Maple Crust

Ingredients:

1/2 cup pumpkin seeds
1 tbsp dijon mustard
2 tbsp of maple syrup
2 salmon filets (9 oz each)

(Serves 4)

Directions:

Preheat the oven to 350F degrees. Crush the pumpkin seeds or place them in a food processor for 20-30 secs. Combine with the mustard, seeds and maple syrup. Place the salmon filets into a baking dish and cover the top with the mixture. Bake the salmon for 20 minutes or to your desired cooking time (i.e. medium or well-done).



Once the salmon is cooked, divide into 4-6 oz. portions. Serve on a bed of brown rice or fresh spinach with some vegetables.

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Baked Salmon with Marinated Tomatoes

This is a simple and tasty recipe I received from one of my patients. The fresh basil and tomato marinade will add a delicious flavor to salmon. Would also be great with tilapia.

Baked Salmon with Marinated Tomatoes

Ingredients:

2 medium tomatoes, chopped
1 Tbsp fresh Basil, minced
Salt to taste (optional)
1 tsp Lemon juice
1 Tbsp Olive Oil
1/2 clove of garlic minced

For Marinated Tomatoes:

Mix above ingredients together and allow to set for at least 30 minutes
(flavor improves the longer it sets).  This can be prepared the night before
if you wish.

For salmon:

1 lb. salmon fillet
Basil (fresh or dried for fish)
2 cloves minced garlic
Salt to taste (optional)
Olive Oil

Brush olive oil on both sides of fillets and place in shallow pan.
Rub/sprinkle spices on fish.  Bake at 425 degrees for 10 minutes, or until
fish flakes when pulled with a fork.

Move fillet to a plate and top
generously with tomatoes.

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