Tips and Tricks

Lemon-Pepper Salmon

1. 3 - 4 salmon filets (6-8 oz)
2. 3 TBS olive oil
3. 3 TBS fresh lemon juice
4. 1 tsp garlic powder
5. 2 tsp fresh cracked pepper
6. salt to taste

Preheat oven to 400• Whisk together oil, lemon juice, garlic powder, pepper. Place each salmon filet on a lined baking sheet and generoulsy spread mixture on top of each. Salt lightly to taste. Bake 12-15 minutes until fish flakes easily. Serve with your favorite salad!

Bonus tip: Use a mixture of lemon juice and olive oil on your salad for a delicous meal combo.

Grilled Low-Sodium Spicy Chicken

1. 3 - 4 chicken breasts (6-8oz)
2. 4 TBS olive oil
3. 3 TBS chili powder
4. 1 tsp paprika
5. 2 tsp garlic powder
6. salt and pepper to taste
7. scallions (optional)

Combine oil, chili powder, paprika, garlic powder, salt, and pepper. Hand rub each chicken breast well with mixture and place on pre-heated grill. Cook until internal temperature reaches 165• F. Service with fresh chopped scallions.

Tofu-bobs

1. 1 package extra-firm tofu
2. 1 cup low-sodium soy sauce
3. 3 TBS Garlic Salt
4. Your favorite sliced vegetables
5. olive oil for brushing
6. 10-15 kabob sticks

Marinate tofu in soy sauce for 1-3 hours. Cut into 1 inch squares and place on kabob sticks with your favorite cut vegetables. I recommend mushrooms, peppers, and zucchini. Brush with olive oil and sprinkle with garlic salt. Grill 5 minutes on each side.

Banana Protein Pancakes

1. 2 ripe bananas
2. 2 eggs
3. 1/2 cup vanilla protein powder
4. Non-stick spray

Mash bananas until a smooth and creamy texture. Mix in eggs and protein powder. Heat skillet/griddle to medium-high heat. Spray with non-stick cooking spray and spoon on 1/4 cup of batter. Cook 1-2 minutes each side until no longer bubbling. Serve immediately.

Bonus tip: puree your favorite berry to use as syrup!

Homemade Granola

1. 3 cups rolled oats
2. 1/2 tsp cinnamon
3. 1/4 tsp salt
4. 1/3 cup honey
5. 1/4 cup coconut oil
6. 2 tsp vanilla extract

Pre-heat oven to 300• Mix together oats, sugar, cinnamon, and salt. In a separate bowl mix honey, oil, and vanilla. Pour wet ingredients over dry and mix well. Spread evenly on lined baking sheet. Bake for 15 minutes and then stir. Cook another 15 minutes. Let cool completely. Store for up to 3 weeks.

Sweet-Tooth Kicker Popsicles

1. popsicle molds
2. popsicle sticks
3. 2 cups of your favorite frozen fruit (thawed)
4. 1/4 cup apple juice
5. 2 TBS honey
6. 1/2 lemon, juiced
7. pinch of salt

Blend all ingredients in a blender until smooth. Pour into popsicle molds and let freeze for at least 5 hours. Best to freeze overnight.

Healthy Grain Muffins

1. 2 3/4 cups oats
2. 3/4 cup unsweetened coconut flakes
3. 1/4 tsp salt
4. 1/2 tsp cinnamon
5. 3 TBS sugar (optional)
6. 3/4 cup dried fruit (your favorite!)
7. 5 TBS coconut oil
8. 3 ripe bananas
9. 4 eggs

Preheat oven to 350• and line your muffin tray. Combine all dry and wet ingredients seperately. Combine everything well and scoop into each muffin tin all the way to the edge. Cook for about 20 minutes until a toothpick comes out clean. Enjoy!