Easy Parmesan Baked Tilapia

Easy Parmesan Baked Tilapia

4 tilapia filets (fresh or frozen)

3 tablespoons butter, at room temperature

1/4 cup grated/shredded parmesan cheese

1 garlic clove, minced

1/4 teaspoon thyme

salt and pepper to taste

lemon slices for serving

Preheat oven to 400 degrees.

Pat tilapia dry (if frozen, it should be thawed first) with a paper towel and season with salt and pepper. Lay on a baking sheet sprayed with non-stick spray and bake for 10-12 minutes. While fish is baking, mix butter with garlic, thyme and parmesan cheese.

Remove fish from oven and gently flip. Spread about 1/2 tablespoons of butter mixture on the fish, and heat the broiler in your oven. Set fish under the broiler for about 2-3 minutes, or until cheese gets golden and bubbly.

Serve with lemon.

Raw Brownie Chews

Raw Brownie Chews

Ingredients:

-1/2 Cups Raw Almonds

-1/2 CupsPitted Dates

-1 Tablespoon Raw Cocoa

-2 Tablespoons Raw Honey

Method:

Place almonds in a small food process or and process for about 30 seconds or until your almonds are finely chopped. Then, add the rest of the ingredients and pulse for an additional minute. Form dough in to balls and eat! If it is having trouble sticking, add a little bit more honey.

Healthy Snack Tip: Almonds

Other Healthy Snack Ideas

Even though almonds are high in fat, they are a way for you to reduce the risk of getting heart disease. They effectively lower your LDL Cholesterol, often referred to as the “bad” cholesterol. Almonds have been credited with helping you feel full when they’re added to a meal, helping to gain muscle when combined with weight lifting, and helping to stave off hunger as a snack between meals. Consider using almond butter that contains only almonds if you aren't a fan of chomping up whole nuts.

Strawberry and Banana Chocolate Chip Oat Muffins

Strawberry and Banana Chocolate Chip Oat Muffins

Ingredients

• 1 1/4 cup whole wheat pastry flour
• 1 cup rolled oats
• 3/4 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 heaping cup mashed bananas (about 2 to 3 large very ripe bananas)
• 1 tablespoon olive oil
• 1 tablespoon honey or agave nectar
• 1 teaspoon vanilla
• 1 egg
• 1 egg white
• 1/3 cup nonfat plain Greek yogurt
• 1/2 cup unsweetened vanilla almond milk
• 1/3 cup mini chocolate chips
• 2/3 cup diced strawberries
• 12 thin slices of strawberries (about 3-4 strawberries) for topping, if desired

Instructions

1. Preheat oven to 350 degrees F. Spray 12-cup muffin pan with cooking spray or line the insides of the muffin tins with paper liners and spray with cooking spray so the muffins do not stick to the liners.
2. In a large bowl, whisk together flour, oats, baking soda, baking powder, and salt. Reserve 2 tablespoons of the oat-flour mixture and toss with your diced strawberries. Set aside for later.
3. In a large mixing bowl, combine mashed banana, olive oil, honey and vanilla. Add in egg and the egg white and beat until combined. Next add in Greek yogurt and almond milk and and beat on low until smooth in consistency, about 1 minute. Add the banana mixture to the flour mixture and combine until moist — It’s important to not over mix! Next gently fold in the diced strawberries and chocolate chips into the batter with a wooden spoon to evenly distribute.
4. Spoon the batter evenly into muffin cups. Place a thin strawberry slice on each muffin if desired.
5. Bake for 18-23 minutes or until a tester inserted into middle of the muffin comes out clean. The length of time will vary based on your oven. Once a tester inserted into the muffin comes out clean, cool for 10 minutes in muffin tins on wire rack, then remove from pan gently and cool completely on wire rack. Muffins are perfect served a bit warm and spread with nut butter.
6. The muffins can be frozen. Once completely cool, simply individually wrap in plastic wrap and place in freezer. To reheat simply heat in microwave. Muffins should be stored in refrigerator or frozen after two days.

Shrimp and Avocado Summer Rolls

Shrimp and Avocado Summer Rolls

Ingredients

• 9 large shrimp, boiled, peeled and halved lengthwise
• red leaf lettuce, Bibb or Boston, rinsed, dried and torn to fit
• 2 medium carrots, julienned
• 1 medium seedless cucumber, julienned
• 1 cup red cabbage, shredded
• 1 avocado, sliced
• About 1 ounce cellophane noodles, optional (I divided my 3.75 ounce package into fourths and used one)
• 1 tablespoon seasoned rice vinegar (only needed if using cellophane noodles)
• fresh basil
• fresh cilantro
• spring roll wrappers, round

Instructions

1. Cover cellophane noodles with boiling water and let stand for 10 minutes.
2. Drain and toss with rice wine vinegar.
3. In a round pie plate that's bigger than the wrappers, add enough hot water to come half way up the side.
4. Working with one at a time, submerge the spring roll wrapper in the water for 10-30 seconds until soft and pliable but not torn.
5. Lay the wrapper on a large piece of parchment.
6. Place 3 shrimp halves, cut side up in the middle of the bottom half of the wrapper.
7. Arrange other ingredients with the shrimp leaving at least an inch on the sides (the fresh ingredients should be no longer than 3 inches).
8. Bring the bottom of the wrapper up and over the pile and begin to roll gently, making sure you get it tight but don't tear the delicate wrapper.
9. Tuck the ends in as you go.
10. Set aside until all rolls have been assembled.
11. Cut in half and serve with dipping sauces.

Veggie White Pizzas

Veggie White Pizzas

Ingredients

“Crusts”

• 1 Eggplant – sliced into ½ inch rounds
• 2 portabella Mushroom Caps – remove stems and ribs
• Oil Spray

Ricotta Mixture

• ¾ cup Ricotta (I like organic)
• 1 tablespoon Parmesan cheese (I like organic)
• Zest of ½ Lemon
• 1 teaspoon Olive Oil
• ⅛ teaspoon Garlic Powder

Topping

• ½ cup Mozzarella (I like organic)
• Broccoli Rabe:
• 1 bunch (about 1 lb) Broccoli Rabe – chopped roughly
• juice of 1 Lemon
• Salt and Pepper, to taste

Instructions

1. Preheat the oven to 400 degrees
2. Spray the eggplant and mushrooms lightly with oil
3. Bake at 400 until tender, about 5 minutes
4. Meanwhile, mix the ricotta mixture ingredients together, set aside
5. Bring a pot of water to boil and add the broccoli rabe
6. Cook the broccoli rabe for 2 minutes, and drain well
7. Add the lemon juice and season with salt and pepper, set aside
8. When the eggplants and mushrooms are tender, top with ricotta mixture and mozzarella
9. Switch the oven to broil and broil until the cheese is melted
10. Serve with broccoli rabe and enjoy!

Vanilla Berry Smoothie

Vanilla Berry Smoothie

1 banana, frozen
1/2 cup raspberries, frozen/organic
1/2 cup almond milk, vanilla
2 Tbsp walnuts, raw
1/4 cup ice
pinch of cayenne (optional) - add during blend + as garnish on top

Place in blender and blend till smooth.