Looking for Meatless Options for Protein?

Check out these top Vegetarian Protein Sources.  By switching animal protein with organic vegetarian options just twice a week you will be on your way to a healthier heart.   

DAIRY

  • Egg Whites
  • Cottage Cheese
  • Cheddar Cheese
  • Mozzarella
  • Ricotta Cheese (low fat)
  • Parmesan
  • Gouda Cheese
  • Feta Cheese
  • Swiss Cheese
  • Low Fat Yogur

PULSES (LEGUMES)

  • Lentils
  • Peas
  • Blackeyed Peas
  • Kidney beans
  • Beans
  • Soybean

NUTS & SEEDS

  • Pine Nuts
  • Black Walnuts
  • Pumpkin seeds/Squash seeds
  • Roasted almonds
  • Cashew nuts
  • Hemp seeds
  • Sunflower seeds

CEREAL

  • Oats & Oat bran
  • Whole wheat spaghetti
  • Couscous
  • Bulgur
  • Rye bread
  • Whole wheat pita bread
  • Pita bread
  • Quinoa
  • Buckwheat

VEGETABLES

  • Spinach
  • Broccoli
  • Brussel sprouts
  • Sun-dried tomatoes
  • Asparagus
  • Cauliflower

Enjoy a healthy life like lifestyle in 2017.

Totally live and love life

Asparagus n' Raspberry Black Rice Salad

  • Prep time: 10 mins
  • Cook time: 40 mins
  • Total time: 50 mins
  • Gluten-Free and Vegan
  • Recipe type: Entree
  • Serves: 4

Ingredients

  • 1½ cups uncooked black rice
  • 1 pint organic raspberries
  • 1 bunch of fresh asparagus, ends removed
  • 1 Tbsp. fresh lemon zest
  • 2 scallions, finely chopped
  • 2 Tbsp. shredded coconut
  • ½ tsp. sea salt
  • ¼ tsp. freshly ground pepper
  • 2 Tsp. extra virgin olive oil

Instructions

  1. Cook black rice according to package.
  2. Rinse raspberries; set aside. Cut asparagus into ½ inch pieces. In a large bowl, combine cooked rice, asparagus, lemon zest, scallions, coconut, sea salt and pepper; gently toss to combine. Place in the refrigerator for 20 minutes.
  3. Remove from fridge; fold in fresh raspberries; gently toss to combine. Drizzle with olive oil.
  4. Serve chilled.

Pear and Pomegranate Salad with Gorgonzola and Champagne Vinaigrette

Ingredients

  • 8 cups baby spinach or romaine lettuce
  • 1 ripe pear, cut in half
  • 1/3 cup pomegranate seeds
  • 2 ounces Gorgonzola
  • Champagne vinaigrette, recipe follows
  • Fresh cracked pepper
  • 1 tablespoon honey
  • Champagne Vinaigrette:
  • 1/4 cup champagne vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon minced garlic
  • 1 tablespoon freshly squeezed lemon juice
  • 1/4 teaspoon freshly cracked black pepper
  • 2 tablespoons olive oil

Directions

In a decorative bowl or platter, add the spinach or romaine. Cut the pear into fans, and then slice again on the diagonal, add the greens, crumble the Gorgonzola onto the salad and then drizzle with about half of the vinaigrette. Top with fresh cracked pepper and lightly drizzle the whole salad with the honey. Serve immediately.

Champagne Vinaigrette: In a small bowl or glass jar, add all the ingredients except the olive oil. Mix well, then slowly drizzle in the olive oil to combine. Refrigerate until ready to use.

Clean Kale and Brussel Sprout Salad - Can you say Yum

Ingredients

SERVINGS: 8–10

  • 1/4 cup fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 1 tablespoon minced shallot
  • 1 small 
  • garlic clove, finely grated
  • 1/4 teaspoon kosher salt plus more for seasoning
  • Freshly ground black pepper
  • 2 large bunches of Tuscan kale (about 1 1/2 lb. total), center stem discarded, leaves thinly sliced
  • 12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife
  • 1/2 cup extra-virgin olive oil, divided
  • 1/3 cup almonds with skins, coarsely chopped
  • 1 cup finely grated Pecorino 

Preparation

  • Combine lemon juice, Dijon mustard, shallot, garlic, 1/2 tsp. salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.
  • Measure 1/2 cup oil into a cup. Spoon 1 Tbsp. oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel-lined plate. Sprinkle almonds lightly with salt.
  • Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.
  • Do Ahead: Dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.
  • Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.
  • Add your favorite meat if desiring extra protein 
  • Yum - enjoy

Super Refreshing Shaved Root Vegetable Salad

INGREDIENTS

  • 4 tablespoons hazelnuts, divided
  • 1/4 cup fresh orange juice
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons vegetable oil
  • 2 teaspoons hazelnut oil
  • Kosher salt and freshly ground black pepper
  • 1 medium red beet, peeled
  • 1 medium golden beet, peeled
  • 1 medium kohlrabi
  • 1 small yuca
  • 1 small turnip, peeled
  • 1 carrot, peeled
  • 2 radishes, trimmed
  • 1/4 cup (loosely packed) flat-leaf parsley

 

PREPARATION

  • Crush 2 tablespoons hazelnuts; place in a small bowl. Whisk in orange and lemon juice, vegetable oil, and hazelnut oil. Season vinaigrette to taste with salt and pepper.
  • Thinly slice beets, yuca, kohlrabi, turnip, carrot, and radishes using a mandoline or V-slicer. Place red beet slices in another small bowl and remaining vegetables and parsley in a medium bowl. Spoon 3 tablespoons vinaigrette over red beets; pour remaining vinaigrette over vegetables in medium bowl. Toss each to coat. Season with salt and pepper.
  • Arrange red beets on a platter; spoon over any vinaigrette from bowl. Top red beets with remaining vegetables. Drizzle salad with any remaining vinaigrette; garnish with remaining 2 tablespoons hazelnuts.

 

Per serving: 165 calories, 14 g fat, 10 g carbohydrate

Shaved Kohlrabi with Apple and Hazelnuts

If you have never had Kohlrabi you are in for a real treat.  I first discovered this root at a farmers market in Redondo Beach, CA and it quickly became my favorite veggie. It comes is purple and white - try mixing colors to make a beautiful presentation of this dish. 

Shaved Kohlrabi with Apple and Hazelnuts

Ingredients

SERVINGS: 4 

  • ½ cup blanched hazelnuts
  • 2 medium kohlrabi (about 2 lb. total), peeled, thinly sliced on a mandolin  
  • 1 tart apple (such as Pink Lady or Crispin), peeled, cored, thinly sliced on a mandoline
  • ½ teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon white wine vinegar or white balsamic vinegar
  • Kosher salt
  • ½ cup torn fresh mint leaves, plus more for serving
  • 1 tablespoon extra-virgin olive oil
  • 2 oz. Pecorino di Fossa or Parmesan, shaved (about ¼ cup)

Preparation

  • Preheat oven to 350°. Toast hazelnuts on a rimmed baking sheet, tossing occasionally, until golden brown, 10–12 minutes. Let cool, then coarsely chop.
  • Toss kohlrabi, apple, lemon zest, lemon juice, and vinegar in a medium bowl; season with salt. Add ½ cup mint and gently toss to just combine.
  • Toss toasted hazelnuts and oil in a small bowl to coat; season with salt.
  • Divide kohlrabi salad among plates and top with seasoned hazelnuts, Pecorino, and more mint.
  • Do Ahead: Hazelnuts can be toasted 1 day ahead; store airtight at room temperature.

CRISPY EGGPLANT CAPRESE STACKS

This is one of those recipes that, to me, is just inexplicably good. Simple, quality ingredients combine to make something that is so tasty it elicits an eye roll… at least in this house that’s the measure of deliciousness!

Fresh basil, melt-in-your-mouth mozzarella and a juicy tomato combine with the crispy eggplant to make for an amazing flavor experience. Drizzled with a delicious mixture of good quality olive oil and balsamic vinegar, you’d think you were transported to the Mediterranean with one mouthful!

YIELD: Makes 2

INGREDIENTS:

  • 2 ripe tomatoes
  • 1 8 oz. ball fresh mozzarella*
  • 6-8 leaves fresh basil
  • 1 Tablespoon olive oil, for skillet
  • 6 (1/4-inch-thick) slices eggplant
  • 1/4 cup flour
  • 1 egg, lightly beaten
  • 1/2 cup panko breadcrumbs
  • For dressing*:
  • 2 Tablespoons good-quality olive oil
  • 1 Tablespoon good-quality balsamic vinegar
  • Salt and freshly ground pepper, to taste

DIRECTIONS:

  1. Slice tomatoes and mozzarella about 1/4-inch thick. Rinse and pat basil dry (you can keep it whole or tear into smaller pieces). Set aside.
  2. Preheat a large skillet to medium heat and add 1 Tbsp. olive oil. Prepare eggplant slices by coating lightly in flour, then egg (shaking off excess), and then panko, all in separate dishes. Once skillet is hot, add eggplant slices and fry, in batches, about 3 minutes per side until golden brown. Remove to a paper-towel lined plate.
  3. Combine dressing ingredients in a small bowl and whisk until well-combined. Taste and adjust seasonings as needed.
  4. On serving plates, build stacks by alternating tomato, mozzarella, eggplant, and basil. Repeat until you have 2 equal-sized stacks. Drizzle with dressing.
  5. Enjoy!

Roasted Beet Salad

INGREDIENTS

  • 2 large whole beets
  • 1 ball of fresh Mozzarella cheese
  • A few slices of cucumber
  • Toasted hazelnuts for garnish
  • A few tablespoons of vinaigrette

INSTRUCTIONS

  1. Roast whole beets on a sheet pan at 350 degrees for about an hour, until they are fork tender. Let them cool.
  2. Slice the beets into slices that are a little thicker than ¼ inch thick. Using heart shaped cookie cutters, cut out some hearts out of the beet slices.Place on a serving plate.
  3. Take fresh Mozzarella (if you're doing Whole30 eating, use slices of jicama.) and cut it into slices that are little thicker than ¼ inch thick. Cut out smaller heart shapes. Press the Mozzarella hearts into the beet juices that are left on your cutting board, turning the slices slightly pink. Place these hearts on the beet hearts.
  4. Cut out tiny hearts out of cucumber and scatter on top. Scatter nuts on top - I used roasted hazelnuts.
  5. Drizzle with your favorite vinaigrette. Sprinkle with salt and pepper. Serve immediately.

 

Add grilled chicken for protein and enjoy

Warm Pasta Salad with Shrimp

  • 3 cups uncooked farfalle (bow tie pasta) whole grain 
  • 1/4 cup fresh lemon juice 
  • 1 1/2 tablespoons Dijon mustard 
  • 1 teaspoon minced fresh garlic 
  • 1/4 cup olive oil 
  • 1/2 teaspoon kosher salt 
  • 1/2 teaspoon freshly ground black pepper 
  • Cooking spray 
  • 12 ounces medium shrimp, peeled and deveined 
  • 1 1/2 cups chopped fresh spinach 
  • 1 cup canned cannellini beans, rinsed and drained 
  • 1/4 cup minced red onion 
  • 2 tablespoons chopped capers 

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain.

2. Combine juice, mustard, and garlic in a small bowl, stirring well with a whisk. Gradually add oil, stirring constantly with a whisk. Stir in salt and pepper.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp to pan; cook for 2 minutes or until done. Stir in spinach, cannellini beans, red onion, and 2 tablespoons capers; toss to combine. Add the pasta and juice mixture to shrimp mixture; toss.

Red Cabbage Salad with Curried Seitan

Yummy. A high protein, low calorie Vegan salad. Enjoy

INGREDIENTS

Dressing

  • ⅓ cup prepared mango chutney
  • ⅓ cup creamy natural peanut butter

Salad

  • 1 Tbs. olive oil
  • 1 8-oz. pkg. seitan, cut into bite-size strips
  • 3 cloves garlic, minced (1 Tbs.)
  • ¾ tsp. mild curry powder
  • 6 cups shredded red cabbage (½ small head)
  • 1 small cucumber, sliced into thin half moons (¾ cup)
  • 3 green onions, thinly sliced (½ cup)

DIRECTIONS

To make Dressing: Blend chutney, peanut butter, and 1/3 cup water in blender until smooth. Set aside.

To make Salad: Heat 2 tsp. oil in large skillet over medium heat. Add seitan, and season with salt, if desired. Sauté 5 to 7 minutes, or until browned. Add garlic and remaining 1 tsp. oil, and sauté 30 seconds. Sprinkle with curry powder, and sauté 2 minutes more. Remove from heat, and keep warm.

Toss cabbage and cucumber with Dressing in large bowl. Top with warm seitan and green onions.

KALE SALAD WITH GRILLED EGGPLANT, WHITE BEANS AND FRESH FIGS [VEGAN]

Another Amazing Vegan Salad Packed with Protein SERVES 4

INGREDIENTS

  • 1/4 cup olive oil

  • 2 medium-large cloves garlic

  • 1/4 teaspoon smoked paprika

  • 1/4 teaspoon ground turmeric

  • Pinch sea salt

  • 1 Japanese eggplant, about 10 inches long, ends removed, and cut on the diagonal into 1/4-inch thick slices

  • 1/2 of a large orange or yellow bell pepper, cut into 1/3-inch or slightly wider pieces

  • Approximately 1/4 cup red onion, cut into 1/4-inch slices

  • 1-15 ounce can white beans, rinsed and drained

  • 2 generous cups lightly packed fresh kale, stems removed, and torn into bite size pieces (if the farmer’s market doesn’t have any, I purchase the pre-washed, pre-torn kale in a bag and remove any remaining thick stems)

  • 5 ounces plain or garlic-flavored hummus (half of a typical carton–I use Sabra brand Roasted Garlic)

  • Approximately 1/3 cup olive oil

  • 8 small-medium leaves fresh basil chiffonade (stacked, tightly rolled, and sliced into very narrow slivers), or finely chopped

  • 8 small-medium leaves fresh sage chiffonade (stacked, tightly rolled, and sliced into very narrow slivers), or finely chopped

  • Pinch sea salt and freshly ground black pepper or to taste

  • 8 fresh figs, stemmed, and sliced in half vertically

  • 1/4 cup roasted and lightly salted sunflower seeds

  • Optional garnish: sprigs of fresh basil

  1. In a medium-large bowl, whisk together the 1/4 cup olive oil, garlic, smoked paprika, turmeric, and pinch of sea salt. Add the eggplant, bell pepper, and red onion and toss to coat.

  2. Let marinate for a few minutes.

  3. Then, heat a seasoned grill pan over medium high and grill the veggies in batches for 2 to 3 minutes on each side or until nice grill marks develop.

  4. Return them to the bowl they were marinating in.

  5. While the veggies grill, whisk together the hummus, 1/3 cup olive oil, fresh herbs, and salt and pepper to taste.

  6. Add the white beans and kale to the veggies, pour the dressing over and toss to coat.

  7. Arrange the salad on a serving platter or individual plates, nestle the fig halves, flesh side up, over the top, sprinkle with sunflower seeds and garnish, if desired, with fresh basil springs.

  8. Serve immediately.

Tuna Salad-Stuffed Tomatoes with Arugula

The tuna in this great-looking stuffed tomato recipe isn't your typical mayo-based affair. The sherry vinaigrette does double duty: it adds fresh flavor to the tuna filling and also dresses the baby arugula and white bean salad.

Ingredients

Tuna Salad-Stuffed Tomatoes with Arugula from Total Wellness Resource Center for the 30 day healthy salad challenge

Tuna Salad-Stuffed Tomatoes with Arugula from Total Wellness Resource Center for the 30 day healthy salad challenge

  • 2 tablespoons extra-Virgin Olive Oil
  • 3 tablespoons sherry vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground 
  • 2 5-ounce cans chunk light tuna in water
  • 1/3 cup chopped celery
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped Kalamata olives
  • 1 teaspoon dried thyme
  • 1 15-ounce can great northern beans, rinsed
  • 8 cups baby arugula

Preparation

Whisk oil, vinegar, salt and pepper in a medium bowl. Transfer 3 tablespoons of the dressing to a large bowl and set aside.Slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Chop enough of the tops to equal 1/2 cup and add to the medium bowl. Scoop out the tomato pulp using a teaspoon or melon baller. (Discard the pulp or save for another use.)Add tuna, celery, onion, olives and thyme to the medium bowl; gently toss to combine. Fill the hollowed tomatoes with the tuna mixture.Add beans and arugula to the dressing in the large bowl and toss to combine. Divide the salad among 4 plates and top each with a stuffed tomato.

Heart Healthy Citrus-Avocado Salmon Salad Recipe

A Must Try ......... amazing

 

Author: Lindsey Johnson

  • Prep time:  10 mins
  • Cook time:  25 mins
  • Total time:  35 mins
  • Serves: 2-4

 

A salad full of heart-healthy ingredients like salmon, avocado, citrus and almonds.

Ingredients

  • For salmon:
  • Two (4-6 ounce) salmon fillets
  • 1 teaspoon extra virgin olive oil
  • Juice of 1 lemon
  • salt and pepper
  • For salad:
  • 3-4 cups organic baby spinach
  • 1 large pink grapefruit, peeled and sectioned
  • 2 medium navel oranges, peeled and sectioned
  • 1 avocado, thinly sliced
  • ¼ to ½ cup sliced almonds
  • ¼ cup green onions, sliced
  • Juice of 1 lemon
  • 2 teaspoons extra virgin olive oil
  • salt and pepper, to taste

Instructions

  • For salmon - Preheat oven to 425 degrees F. Line a baking sheet with parchment paper. Place salmon fillets on baking sheet. Squeeze fresh lemon over the top and drizzle with a little olive oil. Season well with salt and pepper. Bake for 20-25 minutes, or until cooked through. Remove from oven and let cool before assembling salad.
  • For salad - Place spinach in a bowl or on a large serving platter. Top with citrus, avocado, and cooled salmon. Sprinkle the top with almonds and green onions. Squeeze the fresh lemon juice over the top and drizzle with the olive oil. Season with salt and pepper.

By Lindsay Johnson