1. Zesty Lemon-Herb Roasted Salmon with Asparagus

• 2 Salmon fillets (about 6oz each)

• 1 bunch Asparagus, trimmed

• 1 tbsp Olive oil

• 1 Lemon (half sliced, half juiced)

• 1 tbsp Fresh dill, chopped

• 1 tbsp Fresh parsley, chopped

• Salt and Pepper to taste

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper (hello, easy cleanup!).

2. Toss the asparagus with half the olive oil, salt, and pepper. Spread them on one side of the baking sheet.

3. Pat the salmon fillets dry. Rub them with the remaining olive oil, salt, and pepper. Place them on the other side of the baking sheet.

4. Top the salmon with lemon slices.

5. Roast for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender-crisp.

6. Squeeze fresh lemon juice over everything and sprinkle generously with fresh dill and parsley before serving. Boom! Dinner is served.

2. Speedy Rainbow Veggie & Chicken Stir-Fry

• 1 lb Boneless, skinless chicken breast, cut into bite-sized pieces

• 1 tbsp Sesame oil (or olive oil)

• 1 Red bell pepper, sliced

• 1 cup Broccoli florets

• 1 Carrot, julienned or thinly sliced

• 1/2 cup Snap peas

• 2 cloves Garlic, minced

• 1 tbsp Ginger, grated

• Sauce: 3 tbsp Low-sodium soy sauce (or tamari), 1 tbsp rice vinegar, 1 tsp honey (optional), 1 tsp cornstarch (mixed with 1 tbsp water)

• Optional: Cooked brown rice or quinoa for serving

1. Heat the oil in a large skillet or wok over medium-high heat.

2. Add the chicken and stir-fry until cooked through. Remove from skillet and set aside.

3. Add the bell pepper, broccoli, and carrots to the skillet. Stir-fry for 3-4 minutes until slightly tender-crisp.

4. Add the snap peas, garlic, and ginger. Stir-fry for another minute until fragrant.

5. Return the chicken to the skillet.

6. Whisk the sauce ingredients together (including the cornstarch slurry). Pour over the stir-fry and toss everything together until the sauce thickens and coats the ingredients (about 1-2 minutes).

7. Serve immediately, optionally over brown rice or quinoa. How easy was that?!

3. Creamy Tomato & Spinach Lentil Soup

• 1 tbsp Olive oil

• 1 Onion, chopped

• 2 Carrots, chopped

• 2 Celery stalks, chopped

• 3 cloves Garlic, minced

• 1 tsp Dried oregano

• 1/2 tsp Smoked paprika

• 1 cup Red lentils, rinsed

• 1 (28 oz) can Crushed tomatoes

• 4 cups Vegetable broth

• 2 cups Fresh spinach

• Salt and pepper to taste

• Optional garnish: Plain Greek yogurt or coconut yogurt, fresh basil

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.

2. Add garlic, oregano, and smoked paprika. Cook for 1 minute more until fragrant.

3. Stir in the rinsed lentils, crushed tomatoes, and vegetable broth.

4. Bring to a boil, then reduce heat and simmer, partially covered, for 25-30 minutes, or until lentils are tender.

5. Stir in the fresh spinach and cook until wilted, about 2 minutes.

6. Season generously with salt and pepper.

7. For extra creaminess (optional): Use an immersion blender to blend part of the soup, leaving some texture, or transfer 1-2 cups to a regular blender (be careful with hot liquids!) and blend until smooth, then return to the pot.

8. Serve hot, garnished with a swirl of yogurt and fresh basil if desired. So warming!

4. Sheet Pan Sausage & Roasted Root Vegetables

• 1 lb Lean Italian chicken or turkey sausage, sliced

• 1 lb Mixed root vegetables (e.g., carrots, parsnips, sweet potatoes, beets), peeled and chopped into 1-inch pieces

• 1 Red onion, cut into wedges

• 2 tbsp Olive oil

• 1 tbsp Dried rosemary or thyme

• Salt and Pepper to taste

1. Preheat oven to 400°F (200°C).

2. On a large, rimmed baking sheet, toss the chopped root vegetables and red onion wedges with olive oil, rosemary (or thyme), salt, and pepper. Spread into a single layer.

3. Roast for 20 minutes.

4. Remove the sheet pan from the oven, add the sliced sausage, and toss everything together gently.

5. Return to the oven and roast for another 15-20 minutes, or until the vegetables are tender and caramelized, and the sausage is cooked through and browned.

6. Serve hot right off the pan! Easy peasy.

5. Quick Black Bean Burgers on Whole Wheat Buns

• 1 (15 oz) can Black beans, rinsed and drained well

• 1/2 cup Breadcrumbs (whole wheat preferably)

• 1/4 cup Chopped onion or shallots

• 1 clove Garlic, minced

• 1 tsp Cumin

• 1/2 tsp Chili powder

• 1/4 tsp Smoked paprika

• 1 Egg (or flax egg: 1 tbsp flaxseed meal + 3 tbsp water, let sit 5 min)

• Salt and pepper to taste

• 1 tbsp Olive oil (for cooking)

• 4 Whole wheat buns and your favorite burger toppings (lettuce, tomato, onion, avocado, etc.)

1. Pat the rinsed black beans very dry with paper towels (this is key for texture!).

2. In a large bowl, mash the black beans with a fork or potato masher until mostly broken down but still slightly chunky.

3. Add the breadcrumbs, onion, garlic, cumin, chili powder, smoked paprika, egg (or flax egg), salt, and pepper. Mix well until combined.

4. Form the mixture into 4 equal-sized patties. If the mixture is too sticky, add a few more breadcrumbs.

5. Heat olive oil in a large skillet over medium heat.

6. Cook the patties for 4-5 minutes per side, until heated through and nicely browned.

7. Serve on toasted whole wheat buns with your favorite toppings. Deliciously messy!

6. Mediterranean Quinoa Salad with Lemon-Tahini Dressing

• 1 cup Quinoa, rinsed

• 2 cups Water or vegetable broth

• 1 Cucumber, chopped

• 1 pint Cherry tomatoes, halved

• 1/2 cup Kalamata olives, pitted and halved

• 1/4 cup Red onion, thinly sliced

• 1 (15 oz) can Chickpeas, rinsed and drained

• 1/4 cup Crumbled feta cheese (optional, omit for vegan)

• 1/4 cup Fresh parsley, chopped

• Dressing: 1/4 cup Tahini, 1/4 cup water, 3 tbsp Lemon juice, 1 clove Garlic (minced), Salt and pepper to taste

1. Cook the quinoa: Combine rinsed quinoa and water/broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until water is absorbed. Fluff with a fork and let cool slightly.

2. Make the dressing: Whisk together tahini, water, lemon juice, minced garlic, salt, and pepper until smooth and creamy. Add more water, 1 tsp at a time, if needed to reach desired consistency.

3. Assemble the salad: In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, olives, red onion, and chickpeas.

4. Pour the dressing over the salad and toss gently to combine.

5. Stir in the crumbled feta (if using) and fresh parsley.

6. Serve immediately or chill for later (it gets even better!). So refreshing!

7. One-Pan Lemon Garlic Shrimp & Zucchini Noodles

• 1 lb Large shrimp, peeled and deveined

• 1 tbsp Olive oil

• 3-4 cloves Garlic, minced

• 1/4 tsp Red pepper flakes (optional)

• 2 medium Zucchini, spiralized into noodles (about 4 cups)

• Juice of 1/2 Lemon

• 2 tbsp Fresh parsley, chopped

• Salt and pepper to taste

1. Pat the shrimp dry and season with salt and pepper.

2. Heat olive oil in a large skillet over medium-high heat. Add garlic and red pepper flakes (if using) and cook for about 30 seconds until fragrant.

3. Add the shrimp and cook for 2-3 minutes per side, until pink and opaque. Be careful not to overcook! Remove shrimp from skillet and set aside.

4. Add the zucchini noodles (zoodles) to the same skillet. Cook, tossing frequently, for 2-4 minutes until they are slightly softened but still have a bite (al dente). Don't overcook, or they'll get watery.

5. Return the shrimp to the skillet. Add the lemon juice and fresh parsley. Toss everything together to combine and heat through.

6. Season with additional salt and pepper if needed. Serve immediately. Light, bright, and beautiful!

8. Hearty Turkey Chili

• 1 tbsp Olive oil

• 1 lb Lean ground turkey

• 1 Onion, chopped

• 1 Bell pepper (any color), chopped

• 2 cloves Garlic, minced

• 1 tbsp Chili powder

• 1 tsp Cumin

• 1/2 tsp Smoked paprika

• 1/4 tsp Cayenne pepper (optional)

• 1 (28 oz) can Diced tomatoes, undrained

• 1 (15 oz) can Kidney beans, rinsed and drained

• 1 (15 oz) can Black beans, rinsed and drained

• 1 cup Chicken or vegetable broth (or water)

• Salt and pepper to taste

• Optional toppings: Shredded cheese, Greek yogurt/sour cream, avocado, cilantro, tortilla chips

1. Heat olive oil in a large pot or Dutch oven over medium-high heat. Add ground turkey and cook, breaking it up with a spoon, until browned. Drain any excess fat.

2. Add onion and bell pepper. Cook until softened, about 5 minutes.

3. Stir in garlic, chili powder, cumin, smoked paprika, and cayenne (if using). Cook for 1 minute until fragrant.

4. Add the diced tomatoes (with juices), kidney beans, black beans, and broth. Stir everything together.

5. Bring to a boil, then reduce heat to low, cover, and simmer for at least 30 minutes (or longer for flavors to meld, up to an hour). Stir occasionally.

6. Season with salt and pepper to taste.

7. Serve hot with your favorite toppings. Pure comfort!

9. Baked Chicken Breast with Roasted Broccoli & Sweet Potatoes

• 2 Boneless, skinless chicken breasts

• 1 large Sweet potato, peeled and cubed (1-inch)

• 1 large head of Broccoli, cut into florets

• 2 tbsp Olive oil, divided

• 1 tsp Paprika

• 1 tsp Garlic powder

• 1/2 tsp Dried oregano

• Salt and pepper to taste

1. Preheat oven to 400°F (200°C). Line one or two baking sheets with parchment paper.

2. In a bowl, toss the sweet potato cubes with 1 tbsp olive oil, salt, and pepper. Spread onto one side of a baking sheet (or on a separate sheet). Roast for 15 minutes.

3. While sweet potatoes start roasting, pat the chicken breasts dry. Rub with the remaining 1 tbsp olive oil and season generously with paprika, garlic powder, oregano, salt, and pepper.

4. In the same bowl (or another one), toss the broccoli florets with a drizzle of olive oil (if needed), salt, and pepper.

5. After the sweet potatoes have roasted for 15 minutes, add the seasoned chicken breasts to the empty side of the baking sheet (or the second sheet). Add the broccoli florets around the chicken and sweet potatoes.

6. Return the pan(s) to the oven and bake for another 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F/74°C) and the broccoli and sweet potatoes are tender and slightly caramelized.

7. Let the chicken rest for a few minutes before slicing. Serve everything together. Meal prep gold!

10. Simple Poached Cod in Tomato-Herb Broth

• 2 Cod fillets (about 6 oz each)

• 1 tbsp Olive oil

• 2 cloves Garlic, thinly sliced

• 1 pint Cherry tomatoes, halved

• 1/2 cup Dry white wine (optional, or use chicken/vegetable broth)

• 1 cup Chicken or vegetable broth (or water)

• 1 Bay leaf

• Small handful Fresh parsley, chopped

• Small handful Fresh basil, chopped (optional)

• Salt and pepper to taste

• Lemon wedges for serving

1. Pat the cod fillets dry and season lightly with salt and pepper.

2. Heat olive oil in a wide skillet or pot (large enough to hold the fish in a single layer) over medium heat. Add garlic and cook until fragrant, about 30 seconds.

3. Add the halved cherry tomatoes and cook for 2-3 minutes, until they start to soften.

4. Pour in the white wine (if using) and let it simmer for a minute to cook off the alcohol. Add the broth and bay leaf. Bring the liquid to a gentle simmer.

5. Carefully nestle the cod fillets into the simmering broth. Reduce heat to low, cover the skillet, and poach gently for 8-12 minutes, depending on thickness, until the fish is opaque and flakes easily.

6. Remove the bay leaf. Stir in the fresh parsley and basil (if using). Season the broth with salt and pepper to taste.

7. Carefully lift the fish fillets out with a slotted spatula and place them in shallow bowls. Spoon the tomato-herb broth and tomatoes over the fish. Serve immediately with lemon wedges. So delicate and delicious!

11. Vegan Coconut Curry Lentil Soup

• 1 tbsp Coconut oil or olive oil

• 1 Onion, chopped

• 2 cloves Garlic, minced

• 1 tbsp Fresh ginger, grated

• 1 tbsp Curry powder

• 1 tsp Turmeric

• 1/2 tsp Cumin

• 1 cup Red lentils, rinsed

• 4 cups Vegetable broth

• 1 (14 oz) can Full-fat or light coconut milk

• 1 cup Diced sweet potato or carrot (optional)

• Salt and pepper to taste

• Fresh cilantro and lime wedges for serving

1. Heat oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes.

2. Add garlic and ginger, cook for 1 minute until fragrant.

3. Stir in the curry powder, turmeric, and cumin. Cook for 30 seconds, stirring constantly.

4. Add the rinsed lentils, vegetable broth, and diced sweet potato/carrot (if using).

5. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until lentils and vegetables are tender.

6. Stir in the coconut milk. Heat through gently (do not boil rapidly after adding coconut milk).

7. Season generously with salt and pepper.

8. Serve hot, garnished with fresh cilantro and a squeeze of lime juice. Absolutely divine!

12. Greek Chicken & Veggie Skewers with Tzatziki

• 1.5 lbs Boneless, skinless chicken breast, cut into 1.5-inch chunks

• 1 Red onion, cut into chunks

• 1 Green bell pepper, cut into chunks

• 1 Zucchini, cut into thick half-moons

• 1 pint Cherry tomatoes

• Marinade: 1/4 cup Olive oil, 1/4 cup Lemon juice, 2 cloves Garlic (minced), 1 tbsp Dried oregano, 1 tsp Paprika, Salt and pepper

• Wooden or metal skewers (soak wooden skewers in water for 30 min)

• For Serving: Tzatziki sauce (store-bought or homemade: Greek yogurt, grated cucumber, garlic, lemon juice, dill)

1. Whisk together all marinade ingredients in a large bowl. Add the chicken chunks and toss to coat. Let marinate for at least 30 minutes (or up to a few hours in the fridge).

2. Preheat your grill to medium-high heat (or oven broiler, or grill pan).

3. Thread the marinated chicken and vegetable chunks onto the skewers, alternating ingredients (e.g., chicken, onion, pepper, tomato, zucchini, chicken...).

4. Grill the skewers for 10-15 minutes, turning occasionally, until the chicken is cooked through (165°F/74°C) and the vegetables are tender and slightly charred. If using a broiler, place skewers on a baking sheet and broil, turning halfway, watching carefully to prevent burning.

5. Serve hot with a generous dollop of tzatziki sauce for dipping. Opa!

Healthy Eating CAN Be Deliciously Easy!