• 1 cup mixed baby spinach
• 1 cup chicken
• 2 teaspoons balsamic vinegar
• 2 slices whole-wheat bread
• ¼ avocado, mashed
• 3 slices tomato
• ¼ cup grated Parmesan cheese 

1. Lay bread on work surface. Spread avocado on one slice. Top with tomatoes and sprinkle with cheese. Toast both pieces of bread in a toaster oven until the plain piece is toasted and the cheese is starting to melt on the topped piece, 4 to 6 minutes.
2. Remove the toast from the toaster oven with a spatula, add chicken and mound greens on top of the cheese side. Drizzle with vinegar and top with the remaining toast. Serve!

• 4 salmon fillets
• 2 teaspoon onion powder
• ½ teaspoon red chili powder
• 1 teaspoon black pepper powder
• 1 teaspoon smoked paprika
• Salt to taste
• 3 tablespoon butter room temperature
• 8 cups salad
• 4 cups rice

1. Pat the salmon dry. Brush the salmon with butter on both sides.
2. Mix the spices and season the salmon.
3. Place the salmon in the fish grill basket. Place on the grill.
4. Cook for few minutes, depending on the thickness of the salmon and the heat from the grill, cook the salmon until flaky. Might take between 10 to 15 minutes.
5. Serve with salads and rice. 

Fluffy Whole Wheat Healthy Pumpkin Waffles with fruit bowl for breakfast                                           
INGREDIENTS

• For the dry ingredients
• 1 cup whole wheat pastry flour (or white whole wheat flour)
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• ½ teaspoon nutmeg
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• ½ teaspoon salt
• For the wet ingredients
• ¾ cup pumpkin puree
• ¾ cup unsweetened almond milk (or any milk)
• 1 egg
• 1 teaspoon vanilla
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil 

                                        
INSTRUCTIONS

1. Preheat waffle iron.
2. Add dry ingredients to a large bowl and whisk to combine. In a separate large bowl add wet ingredients and mix until smooth. Add dry ingredients to wet ingredients, mixing until just combined. Spray waffle iron with nonstick cooking spray and cook according to waffle iron directions (about 3-4 minutes). Makes 2 large belgian waffles. Top with greek yogurt, nut butter & maple syrup, if desired. 
3. cut up your fresh fruit and put it in a bowl

• 1 large sweet potato, scrubbed
• ¾ cup chopped kale
• 1 cup canned black beans, rinsed
• ¼ cup hummus
• 2 tablespoons water 
• A cup of water to drink

1. Prick sweet potato all over with a fork. Microwave on High until cooked through, 7 to 10 minutes.
2. Meanwhile, wash kale and drain, allowing water to cling to the leaves. Place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted. Add beans; add a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes.
3. Split the sweet potato open and top with the kale and bean mixture. Combine hummus and 2 tablespoons water in a small dish. Add additional water as needed to reach desired consistency. Drizzle the hummus dressing over the stuffed sweet potato. 

• 1/2 pound angel hair pasta
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 1/2 pound boneless, skinless chicken cutlets
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 4 cloves garlic, minced
• 1/8 teaspoon (a pinch) crushed red pepper flakes
• 1/2 cup dry white wine, such as Sauvignon Blanc
• Zest and juice of 1 lemon, plus more lemon wedges for serving (about 1 tablespoon of zest and 3 tablespoons of juice)
• 1/4 cup chopped parsley