Wine Stew

This is an easy, healthy and yummy dinner! You can tweak the recipe to put in any vegetables or meat that you want. Using low sodium chicken broth will definitely cut the sodium in half and choosing lean beef stew will cut the fat and calories.

Chicken Pizza

Using a whole wheat tortilla for the crust of your pizza will dramatically reduce calories and fat. Whole wheat tortillas are very high in nutrients because they are less processed compared to flour tortillas. Whole wheat products also offer high amounts of fiber, which helps with weight management by keeping you fuller for longer periods of time.

Garlic has been known as the “cure all” for many ailments, especially the common cold. It has other health benefits as well such as being a cleansing product, helping with acne, serving as an antibiotic, and lowers the risk of cardiovascular disease by decreasing cholesterol.

The tomato paste, onions and bell peppers are all very high in nutrients and are low in calories and fat, making them perfect to add to dishes and great for snacks as well! Using Mrs. Dash or Trader Joes 21 Seasoning Salute lowers the amount of sodium in the meal because they are salt free alternatives and are made with herbs and spices.

Broiled Flank Steak with Couscous, Broccoli and Garlic

Even though steak does have a bad reputation for being high saturated fat, it does have many health benefits if eaten in moderation. Flank steak is a thin and leaner cut and has a whopping 23 g of protein per serving and makes up 15% of your iron intake.

Garlic has been known as the “cure all” for many ailments, especially the common cold. It has other health benefits as well such as being a cleansing product, helping with acne, serving as an antibiotic, and lowers the risk of cardiovascular disease by decreasing cholesterol.

Cooking with olive oil also has many heart health benefits. It has been shown to decrease cholesterol, decrease LDL (bad fat), and benefit type 2 diabetics by helping insulin levels and blood sugars. Olive oil is made up of monounsaturated fatty acids, which is known as a healthy fat.

Broccoli is high in vitamin C, which aids in iron absorption. It is also beneficial for pregnant women because it is high in folic acid. Couscous is a whole grain that is somewhat similar to rice and pasta, but is lower in fat. In 1 cup of couscous there is 6 grams of protein, and it contains no cholesterol. It also has high amounts of Selenium which is an antioxidant that is used to protect from atherosclerosis. Using Mrs. Dash or Trader Joes 21 Seasoning Salute lowers the amount of sodium in the meal because they are salt free alternatives and are made with herbs and spices.

Salmon, Quinoa and 3 Pepper Stir Fry

Salmon is one of the most nutritious fish out there. It is high in lean protein. There is 30 g protein in just 4 oz. of salmon! Salmon is also low in calories and saturated fat. It is high in omega 3 fatty acids which has many heart health benefits and has been found to relieve or prevent depression and Alzheimer’s. Eat fish twice a week for health benefits and choose wild caught salmon over farmed salmon.

Cooking with olive oil also has many heart health benefits. It has been shown to decrease cholesterol, decrease LDL (bad fat), and benefit type 2 diabetics by helping insulin levels and blood sugars. Olive oil is made up of monounsaturated fatty acids, which is known as a healthy fat.

Quinoa is actually a seed that is related to spinach, chard, and beets! It is a complete protein and is high in iron, calcium, and fiber. Quinoa is also gluten free making it a great choice for people with Celiac Disease.

Tofu Vegetable Stir Fry

Tofu is a very good source of protein, more specifically soy protein. It is a good alternative to meat because it is low in fat and calories. It has no taste but absorbs any seasoning or sauce that you add to it making it very versatile.

Garlic has been known as the “cure all” for many ailments, especially the common cold. It has other health benefits as well such as being a cleansing product, helping with acne, serving as an antibiotic, and lowers the risk of cardiovascular disease by decreasing cholesterol.

Cooking with olive oil also has many heart health benefits. It has been shown to decrease cholesterol, decrease LDL (bad fat), and benefit type 2 diabetics by helping insulin levels and blood sugars. Olive oil is made up of monounsaturated fatty acids, which is known as a healthy fat.

Broccoli is high in vitamin C, which aids in iron absorption. It is also beneficial for pregnant women because it is high in folic acid.

Brown rice has many heart health benefits because it is a whole grain. It also have been known to help relieve constipation due to its fiber amounts, and has been shown to be beneficial for people with diabetes because it takes the body longer to break down sugar in whole grains, making the blood sugars not spike as high after a meal.

Using Mrs. Dash or Trader Joes 21 Seasoning Salute lowers the amount of sodium in the meal because they are salt free alternatives and are made with herbs and spices.

Southwest Chicken Wrap

Using whole wheat tortillas will dramatically reduce calories and fat. Whole wheat tortillas are very high in nutrients because they are less processed compared to flour tortillas. Whole wheat products also offer high amounts of fiber, which helps with weight management by keeping you fuller for longer periods of time.

Skinless boneless chicken breasts are a good source of protein and much lower in fat and calories than fried chicken.

Brown rice has many heart health benefits because it is a whole grain. It also have been known to help relieve constipation due to its fiber amounts, and has been shown to be beneficial for people with diabetes because it takes the body longer to break down sugar in whole grains, making the blood sugars not spike as high after a meal.

Using Mrs. Dash or Trader Joes 21 Seasoning Salute lowers the amount of sodium in the meal because they are salt free alternatives and are made with herbs and spices.

Broiled Salmon with Brown Rice Vegetable Pilaf

Salmon is one of the most nutritious fish out there. It is high in lean protein. There is 30g protein in just 4 oz. of salmon! Salmon is also low in calories and saturated fat. It is high in omega 3 fatty acids which has many heart health benefits and has been found to relieve or prevent depression and Alzheimer’s. Eat fish twice a week for health benefits and choose wild caught salmon over farmed salmon.

Cooking with olive oil also has many heart health benefits. It has been shown to decrease cholesterol, decrease LDL (bad fat), and benefit type 2 diabetics by helping insulin levels and blood sugars. Olive oil is made up of monounsaturated fatty acids, which is known as a healthy fat.

Garlic has been known as the “cure all” for many ailments, especially the common cold. It has other health benefits as well such as being a cleansing product, helping with acne, serving as an antibiotic, and lowers the risk of cardiovascular disease by decreasing cholesterol.

Brown rice has many heart health benefits because it is a whole grain. It also have been known to help relieve constipation due to its fiber amounts, and has been shown to be beneficial for people with diabetes because it takes the body longer to break down sugar in whole grains, making the blood sugars not spike as high after a meal.