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Have you caught a cold this winter? Get over your cold a little more quickly with help from this green smoothie loaded with vitamin C!

1 orange ( peeled and segmented )
1 banana ( sliced and frozen )
1/2 cup pineapple chunks ( I used fresh pineapple that was frozen )
1 cup fresh baby spinach
1/2 cup water
1/2 cup orange juice
1
(Be sure to stop by Tone-and-Tighten.com for more green smoothie recipes!) To make this smoothie, I recommend using a high powered blender. Place all the ingredients inside blender. Cover and blend until ...
See the full directions on my site
Nutritions

Calories
813

Sodium
118mg
4% DV

Fat
9g
15% DV

Protein
6g
13% DV

Carbs
208g
71% DV

Fiber
13g
54% DV

Not only does this make an amazing and filling breakfast, but it's also a great lunch and dinner also! Loaded with vegetables and beans, it's a great start to the day.

1/2 cup liquid egg whites ( or about 4-5 large egg whites )
1/4 cup mixed peppers ( chopped I used a mix of red, yellow, and green peppers )
1 tablespoon onion ( minced )
3 tablespoons black beans ( rinsed and drained )
1 tablespoon tomato ( chopped )
1
In a small bowl, mix peppers, onion, black beans, and tomato together. Set aside. (If you want, you can also sauté these vegetables before adding to the omelette- either way is good!) Spray a small skillet ...
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Nutritions

Calories
168

Sodium
202mg
8% DV

Fat
1g
3% DV

Protein
9g
19% DV

Carbs
29g
9% DV

Fiber
6g
26% DV

During my stay down at Fitness Ridge, they served up delicious smoothies every morning for breakfast. Since being back home, I have been making a smoothie every morning and this is definitely one of my tried-and-true favorites. (You can find 25 recipes just like this one in my Green Smoothie eBook that is on sale this week for only 99 cents! Scroll down to the bottom of this post for more details)

½ cup fresh or frozen blueberries
½ avocado ( pitted and sliced )
½ large banana ( sliced and frozen )
1 cup fresh baby spinach or kale
1 teaspoon agave or honey
½ cup water
½ cup ice ( if needed )
1
For more healthy recipes just like this one, plus lots of free at-home workouts, please visit my site: www.Tone-and-Tighten.com! Place all the ingredients inside blender. Cover and blend until smooth, ...
See the full directions on my site
Nutritions

Calories
1596

Sodium
1466mg
61% DV

Fat
158g
243% DV

Protein
6g
12% DV

Carbs
38g
12% DV

Fiber
12g
50% DV

Breakfast really is the most important meal of the day and this is something that you can throw together in less than 5 minutes! If it helps, buy berries that require no cutting (blueberries, raspberries, blackberries, etc) so that it takes even less time to prepare.

1 (6 oz) container vanilla yogurt ( I like to use Greek yogurt )
1/2 cup low fat granola
1/2 cup strawberries
1/2 cup blueberries
1
In a cup or bowl, layer half of the yogurt, half of the granola, half of the strawberries and half of the blueberries. Repeat layers and enjoy!
See the full directions on my site
Nutritions

Calories
277

Sodium
185mg
7% DV

Fat
4g
6% DV

Protein
12g
25% DV

Carbs
49g
16% DV

Fiber
6g
25% DV
Baked Ambrosia

Classic fried rice gets a south-of-the-border makeover in this Mexican Shrimp Fried Rice - easy, healthy, and ready in 15 minutes!

3 cups cooked rice, chilled see note*
2 tbsp olive oil ( divided )
1 pound shrimp ( peeled and deveined )
2 cloves garlic ( minced )
1 small onion ( chopped )
¼ cup corn
¼ cup peas
1 can black beans ( drained and rinsed )
1/2 cup salsa
salt and pepper
2 tbsp chopped cilantro
juice of 1 lime
Toppings:
avocado
chopped cilantro
slice d jalapeno
salsa
hot sauce
lime
4
Heat 1 tbsp oil in a large skillet or wok over medium/high heat. Add shrimp along with garlic and cook shrimp 1 minute on each side. Remove from skillet and set aside. Add chopped onion to hot skillet and cook ...
See the full directions on my site
Nutritions

Calories
620

Sodium
835mg
34% DV

Fat
14g
22% DV

Protein
37g
75% DV

Carbs
68g
23% DV

Fiber
18g
74% DV

A couple of years ago I planted some raspberry bushes in our back yard and they are finally starting to produce large amounts of raspberries, but my kids eat them so fast that we rarely have any on hand! Thankfully raspberries are in season and you can get them in mass quantities, which makes this the perfect snack for this time of year. The Greek yogurt adds a sweet and creamy topping, plus packs some protein into your diet. Be sure to check out all the healthy recipes at Tone-and-Tighten.com.

1-2 cups fresh raspberries
1 (5.3 oz) container plain OR vanilla Greek yogurt ( I used Chobani )
4
Wash and dry the raspberries, then set aside. Line a cookie sheet with parchment paper (or even aluminum foil). Using a toothpick or even a wooden skewer, dip a raspberry in the yogurt and roll it around until ...
See the full directions on my site
Nutritions

Calories
56

Sodium
144mg
6% DV

Fat
0.27g
0% DV

Protein
2g
4% DV

Carbs
12g
4% DV

Fiber
3g
15% DV
Salads
12573

Three Bean Wild Rice Salad

On hot summer nights, turn to this Three Bean Wild Rice Salad for an easy and delicious light dinner that your family will DEVOUR. It also makes the perfect side dish for barbecues, parties, cookouts and more!

2 cups cooked wild rice blend ( cooled )
1 (15 oz) can kidney beans ( rinsed and drained )
1 (15 oz) can black beans ( rinsed and drained )
1 (15 oz) can garbanzo beans ( rinsed and drained )
½ red onion ( diced )
½ cup chopped cilantro
1 jalapeno ( diced )
Dressing
3 tbsp red wine vinegar
2 tbsp extra virgin olive oil
4 tbsp sugar
½ tsp salt
½ tsp fresh ground black pepper
6
Combine all salad ingredients in a large bowl. Combine dressing ingredients in a mason jar and shake until thoroughly combined. Toss dressing with salad. Refrigerate for an hour for best flavor but this salad ...
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Nutritions

Calories
893

Sodium
234mg
9% DV

Fat
9g
14% DV

Protein
46g
93% DV

Carbs
159g
54% DV

Fiber
38g
154% DV

Breakfast Bulgur with Blueberry Sauce is a warm, nutritious, filling, and of course – a delicious way to begin your day.

1 cup coarse bulgur
1½ cups light coconut milk
½ cup plus 2 tbsp water
½ tsp ground cinnamon
3 tsp honey ( divided )
1 pint blueberries
Toppings
1 tbsp unsweetened coconut flakes
1 tbsp chopped pistachios ( or any other nuts )
2 tsp chia seeds
2 tsp coconut sugar
2 tsp bee pollen ( optional )
2 tbsp almond butter
1 banana ( sliced optional )
5
In a medium saucepan, combine bulgur, 1 cup of the coconut milk and ½ cup of water. Bring to a boil and stir. Remove from heat, cover and leave it to sit until the bulgur absorbs all of the liquid (about 12-15 ...
See the full directions on my site
Nutritions

Calories
476

Sodium
180mg
7% DV

Fat
30g
47% DV

Protein
7g
14% DV

Carbs
38g
13% DV

Fiber
8g
34% DV
Soups
102

Turkey Kale Soup

A hearty and incredibly healthy, comforting soup made in 30 minutes – full of fresh kale, brown rice, and ground turkey.

1 tbsp olive oil
1 red onion ( chopped )
3 medium carrots ( cut into ½-inch pieces )
1 large red bell pepper ( chopped )
1 lb ground turkey
2 tsp no-salt seasoning *
1 tsp turmeric
½ tsp red pepper flakes
dash of cayenne
1 tsp salt
1 tsp pepper
6 cups chicken broth
1 15-oz can fire roasted crushed tomatoes
1½ cup cooked brown rice
1 small bunch of kale ( roughly chopped about 4 cups )
2 lemons ( juiced )
4
Heat the oil in a large pot over medium heat. Add onion, carrots, and red bell pepper. Saute, stirring frequently, until the vegetables begin to soften, about 8-10 minutes. Add the ground turkey, and cook ...
See the full directions on my site
Nutritions

Calories
602

Sodium
2126mg
88% DV

Fat
9g
14% DV

Protein
44g
89% DV

Carbs
87g
29% DV

Fiber
11g
46% DV

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