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Meanwhile, place your quinoa in a saucepan with the water. Place over high heat and bring to a boil Once boiling, reduce to a simmer and cover Let simmer for 12 minutes or until all the water has been absorbed. Remove from heat, fluff with a fork and set aside Next make your pesto by combining basil, half of the spinach, lemon juice, sunflower seeds, olive oil, tamari and garlic cloves in a food processor. Blend until a creamy consistency forms
Antipasto Salad Jar 40 minutes Red Bell Pepper (diced) Red Onion (diced) Cherry Tomatoes (halved) Quinoa (uncooked) Water Basil Leaves Baby Spinach (divided) Lemon (juiced) Sunflower Seeds Extra Virgin Olive Oil Tamari Garlic (cloves, peeled and chopped) Black Olives (pitted and chopped) Sea Salt & Black Pepper (to taste) 406 23g Saturated 3g Polyunsaturated 7g Monounsaturated 12g 42g Fiber 8g Sugar 6g 11g Cholesterol 0mg Sodium 369mg Potassium 830mg Vitamin A 5591IU
Remove vegetables from oven and place back in the mixing bowl Add the black olives and toss well. Gather your mason jars. Place a few spoonfuls of quinoa in the bottom of each jar Next add a spoonful or two of pesto Then layer in the roasted veggies Finish each jar by packing it with spinach Shake and dump into a bowl when ready to enjoy!
Preheat oven to 410ºF (210ºC) Place your diced red pepper, red onion and cherry tomatoes together in a mixing bowl and toss with a splash of extra virgin olive oil Season with sea salt and pepper Line a baking sheet with parchment paper and spread veggies across evenly. Bake in the oven for 30 minutes.
Vitamin C 100mg Calcium 116mg Iron 5mg Vitamin D 0IU Vitamin E 8mg Vitamin K 203µg https://www.sewickleyymca.org
https://www.sewickleyymca.org
Keeps well in the fridge for up to 4 days.
Use a nut butter or sunflower seed butter instead
Rainbow Chopped Salad Jars 15 minutes Tahini Lemon (juiced) Sea Salt Water Chickpeas (cooked, from the can) Cherry Tomatoes Matchstick Carrots Yellow Bell Pepper (chopped) Purple Cabbage (chopped) 495 18g Saturated 2g Polyunsaturated 8g Monounsaturated 6g 69g Fiber 19g Sugar 16g 22g Cholesterol 0mg Sodium 494mg Potassium 1079mg Vitamin A 4579IU Vitamin C 189mg Calcium 252mg Iron 8mg Vitamin D 0IU Vitamin E 1mg Vitamin K 44µg
Combine the tahini, lemon juice, and sea salt Whisk until combined, adding water as needed to attain a creamy salad dressing consistency. Divide the dressing equally into the bottom of large jars
On top of the dressing, layer the chickpeas, tomatoes, carrots, bell pepper, and top with the purple cabbage. Cover and store in the fridge. When you're ready to eat the salad, dump it into a bowl and toss well. Enjoy!
Bacon & Eggs Breakfast Jar 20 minutes Bacon Coconut Oil (divided) Mini Potatoes (quartered) Sea Salt & Black Pepper (to taste) Egg (whisked) Salsa Arugula 475 34g Saturated 13g Polyunsaturated 5g Monounsaturated 13g 19g Fiber 3g Sugar 4g 23g Cholesterol 409mg Sodium 1035mg Potassium 822mg Vitamin A 1336IU Vitamin C 19mg Calcium 120mg Iron 3mg Vitamin D 91IU Vitamin E 2mg Vitamin K 26µg
Store covered in the fridge up to 4 days. Read the label Look for quality bacon with no sugar added Check out your local butcher.
Replace the bacon with roasted chickpeas
Cook the bacon and wrap in paper towel while you prepare the rest. Add half the coconut oil to a frying pan and heat over medium. Add the diced potato and cover with a lid Saute periodically until browned (about 10 minutes). Transfer the potato to a dish, season with a bit of sea salt and black pepper and set aside Add the remaining coconut oil to the pan and scramble the eggs until cooked through (add a splash of almond milk for fluffier eggs). Transfer to a dish and set aside Add a few spoonfuls of salsa to the bottom of the jars (500 mL in size) Add in a layer of potato and top with a layer of scrambled eggs then chopped bacon
Finish off with a layer of arugula and seal the jar When ready to eat, dump into a bowl, toss well and enjoy!
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Veggie Pita Pizza 15 minutes Whole Wheat Pita Tomato Sauce Mozzarella Cheese (grated) Baby Spinach (chopped) Red Onion (chopped) Tomato (small, diced) Red Bell Pepper (chopped) 299 9g Saturated 5g Polyunsaturated 1g Monounsaturated 0g 41g Fiber 5g Sugar 4g 15g Cholesterol 38mg Sodium 437mg Potassium 384mg Vitamin A 2085IU Vitamin C 32mg Calcium 176mg Iron 3mg Vitamin D 0IU Vitamin E 1mg Vitamin K 21µg Refrigerate in an airtight container for up to three days. One serving is equal to one pita pizza Use a gluten free pita or tortilla Use dairy free cheese Use marinara sauce, pizza sauce or pesto instead Preheat your oven to 375ºF (190ºC) and line a baking sheet with parchment paper. Place the pita on the baking sheet and top with the tomato sauce, cheese, and vegetables Place in the oven and bake for 10 minutes or until the cheese has melted and the pitas are warmed through. Remove from the oven, slice, and enjoy! https://www.sewickleyymca.org
In a large bowl, combine the shredded chicken with cream cheese and salsa and mix well. Lay the tortilla flat and spread the chicken in the middle. Top with cheddar cheese Roll tightly, tucking in all sides to make a burrito
Store leftovers in the fridge for up to two days
Chicken Enchilada Wrap 10 minutes Chicken Breast, Cooked (shredded) Cream Cheese, Regular Salsa Whole Wheat Tortilla (large) Cheddar Cheese (shredded) 413 21g Saturated 11g Polyunsaturated 1g Monounsaturated 6g 23g Fiber 5g Sugar 3g 34g Cholesterol 119mg Sodium 787mg Potassium 516mg Vitamin A 525IU Vitamin C 1mg Calcium 327mg Iron 2mg Vitamin D 7IU Vitamin E 2mg Vitamin K 4µg
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Use a gluten free tortilla
Use a dairy free cream cheese and shredded cheddar Add hot sauce or cayenne pepper Add chopped veggies such as celery to the wrap.
Heat a skillet over medium heat Once hot, place the rolled tortilla on the skillet and brown on all sides. Remove, slice in half, and enjoy!
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Refrigerate in an airtight container for up to three days One serving equals approximately 1 1/2 to two cups. Add parmesan cheese, olives, or capers
Zucchini Pesto Tortellini 20 minutes Cheese Tortellini Avocado Oil Yellow Onion (diced) Zucchini (small, sliced) Red Bell Pepper (small, diced) Cherry Tomatoes (halved) Pesto Basil Leaves Sea Salt & Black Pepper (to taste) 358 18g Saturated 5g Polyunsaturated 3g Monounsaturated 9g 38g Fiber 4g Sugar 8g 13g Cholesterol 24mg Sodium 429mg Potassium 577mg Vitamin A 2466IU Vitamin C 54mg Calcium 225mg Iron 3mg Vitamin D 0IU Vitamin E 3mg Vitamin K 99µg
Cook the tortellini according to package directions. Drain and set aside. Meanwhile, heat the oil in a large saucepan over medium heat. Cook the onions, zucchini, and bell pepper until soft, about five to eight minutes Stir in the cherry tomatoes, pesto, basil leaves, tortellini, salt, and black pepper until everything is heated through. Divide evenly between plates and enjoy!
Air Fryer Breakfast Burrito 15 minutes Egg Sea Salt & Black Pepper (to taste) Avocado Oil Spray Whole Wheat Tortilla (large) Bacon, Cooked Cheddar Cheese (shredded) Avocado Hot Sauce (optional) 590 41g Saturated 14g Polyunsaturated 5g Monounsaturated 19g 29g Fiber 11g Sugar 2g 28g Cholesterol 409mg Sodium 820mg Potassium 798mg Vitamin A 1044IU Vitamin C 10mg Calcium 370mg Iron 4mg Vitamin D 89IU Vitamin E 4mg Vitamin K 24µg
Best enjoyed fresh while still crispy Can refrigerate for up to two days and reheat in the oven or in a pan One serving is one burrito. Use a gluten free tortilla Use dairy free cheese. Preheat the air fryer to 375ºF (190ºC). Crack the eggs into a bowl and whisk well. Season with salt and pepper.
Heat a skillet over medium low heat and spray with oil to coat Once the skillet is hot, add the eggs to the pan and stir continuously Keep pushing the eggs around the skillet until fluffy and cooked to your desired consistency Remove from the heat Lay the tortilla on a flat surface and add the bacon Then add the eggs, cheese, avocado, and hot sauce (if using). Roll tightly, tucking in all sides, and place in the air fryer, seam side down Spray with oil
Cook for eight minutes, flipping halfway through, until lightly browned and crispy on both sides. Remove and let cool slightly before cutting in half. Enjoy!
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Panzanella with Prosciutto 20 minutes Extra Virgin Olive Oil Lemon Juice Italian Seasoning Cherry Tomatoes (halved) Cucumber (medium, thinly sliced) Sourdough Bread (cubed, toasted) Mozzarella Ball (thorn into pieces) Sea Salt & Black Pepper (to taste) Basil Leaves Prosciutto 366 17g Saturated 6g Polyunsaturated 1g Monounsaturated 7g 33g Fiber 3g Sugar 5g 20g Cholesterol 43mg Sodium 910mg Potassium 429mg Vitamin A 1110IU Vitamin C 17mg Calcium 180mg Iron 3mg Vitamin D 5IU Vitamin E 1mg Refrigerate in an airtight container for up to two days One serving is equal to approximately 1 1/2 cups. Use gluten free bread instead Add soft boiled egg Chopped parsley or fresh dill Omit the prosciutto Top with chickpeas Add the oil, lemon juice, and Italian seasoning to a large bowl Add the tomatoes, cucumber, toasted bread, and mozzarella and toss to combine. Season with salt and pepper Top with basil and proscuitto Divide evenly between plates and enjoy! https://www.sewickleyymca.org
Vitamin K 46µg https://www.sewickleyymca.org
Air Fryer French Toast Sticks 20 minutes Egg Unsweetened Almond Milk Vanilla Extract Cinnamon Sea Salt Gluten Free Bread (sliced into 1 1/2 inch thick sticks) Avocado Oil Spray Maple Syrup 339 10g Saturated 2g Polyunsaturated 2g Monounsaturated 5g 52g Fiber 3g Sugar 29g 10g Cholesterol 186mg Sodium 505mg Potassium 224mg Vitamin A 354IU Vitamin C 0mg Calcium 177mg Iron 1mg Vitamin D 58IU Vitamin E 1mg Vitamin K 0µg Best enjoyed right away Refrigerate in an airtight container for up to three days. One serving is two slices of bread Use any type of bread you have on hand, such as sourdough, rye, or whole wheat Use cow's milk, soy milk, or oat milk instead of almond milk. One gram (0 03 ounces) of avocado oil spray is equal to a one second spray. Preheat the air fryer to 375ºF (190ºC). Whisk the eggs in a medium sized bowl. Add the milk, vanilla, cinnamon, and salt and mix to combine Dip each stick of bread into the wet mixture, coating all sides evenly Lightly spray the air fryer basket and then place each stick in the basket, spacing them out slightly Spray lightly once more Bake for six to eight minutes, flipping halfway through Remove and serve with maple syrup. Enjoy! https://www.sewickleyymca.org
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Replace the ground meat with scrambled eggs or tofu
Heat the avocado oil in a pan over medium high heat Add the yellow onion, green onion, garlic, and ginger. Cook for 3 to 5 minutes, stirring frequently, until soft Add the pork and break it up as it cooks Cook for about 7 to 10 minutes, or until cooked through. Stir in the coleslaw mix, bean sprouts, and coconut aminos. Stir for 5 minutes, or until veggies have softened Transfer to bowls and enjoy!
Egg Roll in a Bowl 30 minutes Avocado Oil Yellow Onion (medium, diced) Green Onion (diced) Garlic (cloves, minced) Ginger (peeled and grated) Lean Ground Pork Coleslaw Mix Bean Sprouts Coconut Aminos 407 26g Saturated 6g Polyunsaturated 3g Monounsaturated 13g 21g Fiber 6g Sugar 10g 26g Cholesterol 77mg Sodium 666mg Potassium 359mg Vitamin A 5100IU Vitamin C 58mg Calcium 101mg Iron 4mg Vitamin D 19IU Vitamin E 1mg Vitamin K 24µg
Use tamari or soy sauce instead
Feta cheese, minced garlic, cucumber, and/or bell peppers
Enjoy! https://www.sewickleyymca.org
Use red wine vinegar instead In a bowl, combine the red onion, balsamic vinegar and olive oil. the dressing into jars and top with equal amounts of chickpeas, olives, tomatoes, fusilli, and arugula When ready to eat, shake well and dump into a bowl.
Greek Pasta Mason Jar Salad 20 minutes Red Onion (small, minced) Balsamic Vinegar Extra Virgin Olive Oil Chickpeas (cooked) Pitted Kalamata Olives (halved) Cherry Tomatoes (halved) Brown Rice Fusilli, Cooked Arugula 372 11g Saturated 2g Polyunsaturated 2g Monounsaturated 6g 63g Fiber 10g Sugar 9g 12g Cholesterol 0mg Sodium 269mg Potassium 544mg Vitamin A 1228IU Vitamin C 15mg Calcium 120mg Iron 6mg Vitamin D 0IU Vitamin E 2mg Vitamin K 34µg Refrigerate in an airtight container for up to three days 16 fl oz (473 mL) mason jars were used for this recipe. One serving is one mason jar Season with salt, pepper or your choice of herbs and spices
Divide
Cook the quinoa according to the directions on the package, and set aside to cool. Meanwhile, combine the oil and balsamic vinegar and divide evenly between the bottoms of the jars Add equal amounts of cherry tomatoes, red onion, basil, quinoa, bocconcini, and spinach to the jars. When ready to eat, shake well and dump into a bowl. Enjoy!
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Caprese Mason Jar Salad 25 minutes Quinoa (uncooked) Extra Virgin Olive Oil Balsamic Vinegar Cherry Tomatoes (halved) Red Onion (small, diced) Basil Leaves (packed, chopped) Small Bocconcini (halved) Baby Spinach 352 15g Saturated 7g Polyunsaturated 2g Monounsaturated 3g 36g Fiber 5g Sugar 5g 16g Cholesterol 30mg Sodium 117mg Potassium 688mg Vitamin A 4862IU Vitamin C 24mg Calcium 254mg Iron 4mg Vitamin D 0IU Vitamin E 3mg Vitamin K 241µg
Use avocado instead of bocconcini or omit completely Season with salt, pepper, or your choice of herbs and spices
Refrigerate in an airtight container for up to three days 26 fl oz (768 mL) mason jars were used for this recipe One serving is one mason jar
Hemp seeds, black beans, edamame, chickpeas, tofu, chicken breast, or turkey breast
Use red wine vinegar or your favorite dressing instead, adjusting or omitting the oil accordingly
Oatmeal Berry Jars 8 hours 5 minutes Oats (rolled or quick) Unsweetened Almond Milk Frozen Berries 208 4g Saturated 0g Polyunsaturated 1g Monounsaturated 2g 38g Fiber 7g Sugar 8g 6g Cholesterol 0mg Sodium 83mg Potassium 278mg Vitamin A 250IU Vitamin C 20mg Calcium 260mg Iron 3mg Vitamin D 50IU Vitamin E 0mg Vitamin K 1µg Refrigerate in an airtight container for up to four days. Enjoy hot or cold. Add cinnamon, sweetener of choice, or vanilla extract Nut butter, chia seeds, chopped nuts, granola, or more berries. Add the oats to a jar along with the milk and berries Stir to combine Cover and place in the fridge overnight, or for at least eight hours. Enjoy! https://www.sewickleyymca.org
Enjoy! https://www.sewickleyymca.org
Place the quinoa and water in a saucepan Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer and cover. Let simmer for 12 minutes or until all water is absorbed Remove from heat, fluff with a fork and set aside.
Refrigerate in an airtight container for up to three days 16 fl oz (500 mL) mason jars were used here. One mason jar is one serving.
Burrito Bowl Mason Jar 25 minutes Quinoa Water Extra Lean Ground Chicken Salsa Avocado (peeled and diced) Tomato (diced) Baby Spinach (chopped) Black Beans (cooked, drained and rinsed) Lime (juiced) Sea Salt & Black Pepper (to taste) 616 27g Saturated 5g Polyunsaturated 5g Monounsaturated 15g 61g Fiber 19g Sugar 2g 37g Cholesterol 98mg Sodium 341mg Potassium 1886mg Vitamin A 1847IU Vitamin C 25mg Calcium 95mg Iron 6mg Vitamin D 0IU Vitamin E 5mg
Cook your extra lean ground chicken over medium heat in a non stick frying pan Season with a bit of salt and pepper and stir occasionally until cooked through. Assemble your burrito bowl mason jars by placing avocado in the bottom with a splash of lime juice Top with a couple of tablespoons of salsa Next add in your quinoa, cooked chicken, diced tomatoes, spinach and top with black beans Seal with a lid When ready to eat, shake well and dump into a bowl
Vitamin K 63µg https://www.sewickleyymca.org
Layer your ingredients into the jar(s) in this order: spinach, cherry tomatoes, avocado, chicken, egg and feta. Seal jar and store in the fridge. When ready to eat, give the jar a good shake to mix the dressing throughout. You can either transfer the salad to a bowl or enjoy straight from the jar
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In a small bowl, mix together lemon juice, olive oil, mustard, maple syrup and a pinch of sea salt and pepper. Whisk well then pour into bottom of a large mason jar (Note: Divide dressing between jars if making more than 1 serving )
Cobb Salad Jar 30 minutes Lemon (juiced) Extra Virgin Olive Oil Dijon Mustard Maple Syrup Sea Salt & Black Pepper (to taste) Baby Spinach (chopped) Cherry Tomatoes (halved) Avocado (diced) Chicken Breast, Cooked Egg (hardboiled and sliced) Feta Cheese (crumbled) 299 19g Saturated 5g Polyunsaturated 2g Monounsaturated 10g 8g Fiber 2g Sugar 4g 24g Cholesterol 169mg Sodium 376mg Potassium 534mg Vitamin A 1831IU Vitamin C 12mg Calcium 135mg Iron 1mg Vitamin D 24IU Vitamin E 3mg
Vitamin K 84µg https://www.sewickleyymca.org
Chicken BLT Wrap 15 minutes Turkey Bacon Mayonnaise Brown Rice Tortilla Tomato (medium, sliced) Green Lettuce (chopped) Chicken Breast, Cooked (shredded) 272 9g Saturated 1g Polyunsaturated 3g Monounsaturated 2g 28g Fiber 3g Sugar 3g 18g Cholesterol 55mg Sodium 338mg Potassium 263mg Vitamin A 546IU Vitamin C 5mg Calcium 12mg Iron 1mg Vitamin D 1IU Vitamin E 0mg Vitamin K 9µg Best enjoyed fresh Wrap and store in an airtight container for up to one day Heat a skillet over medium heat Cook the turkey bacon for five minutes on each side or until cooked to your desired crispiness. Spread the mayonnaise onto the tortilla. Add the tomato, lettuce, chicken, and turkey bacon to the tortilla Roll up the tortilla tightly and enjoy! https://www.sewickleyymca.org
Deli Roast Beef & Cheese 5 minutes Deli Roast Beef (sliced) Cheddar Cheese (sliced) 282 18g Saturated 9g Polyunsaturated 1g Monounsaturated 6g 1g Fiber 0g Sugar 0g 29g Cholesterol 99mg Sodium 330mg Potassium 368mg Vitamin A 527IU Vitamin C 0mg Calcium 302mg Iron 2mg Vitamin D 13IU Vitamin E 0mg Vitamin K 2µg Refrigerate in an airtight container for up to three days Use vegan cheese, snap peas, olives, or nuts instead Serve the deli roast beef slices with the cheddar cheese. Enjoy! https://www.sewickleyymca.org
Rainbow Veggie Pinwheels 15 minutes Plain Greek Yogurt Whole Wheat Tortilla (large) Sea Salt & Black Pepper (to taste) Green Bell Pepper (small, thinly sliced) Yellow Bell Pepper (small, thinly sliced) Carrot (small, thinly sliced) Coleslaw Mix 203 5g Saturated 3g Polyunsaturated 0g Monounsaturated 1g 29g Fiber 6g Sugar 5g 11g Cholesterol 8mg Sodium 308mg Potassium 307mg Vitamin A 3815IU Vitamin C 123mg Calcium 248mg Iron 2mg Vitamin D 25IU Vitamin E 1mg Vitamin K 6µg Enjoy immediately for best results or refrigerate in an airtight container for up to two days. Use gluten free tortilla Use coconut yogurt, hummus, or pesto instead of plain Greek yogurt Add your choice of dried herbs or seasonings Add avocado, shredded chicken, ham, turkey, crumbled tofu, or tempeh One serving is equal to one stuffed wrap sliced Spread the yogurt over the tortilla and season generously with salt and pepper Arrange the green bell pepper, yellow bell pepper, carrot, and coleslaw overtop Tightly roll up the tortilla and cut into slices Enjoy! https://www.sewickleyymca.org
Place the apple slices on a plate and drizzle with melted chocolate and peanut butter
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One serving is approximately half of an apple drizzled with melted chocolate and peanut butter Use sunflower seed butter Top with crushed granola, nuts, or seeds.
This recipe is best made fresh and enjoyed immediately
Transfer to the fridge to let the chocolate harden a little, about 10 to 15 minutes. Enjoy!
Apple Wedges with Peanut Butter & Chocolate 20 minutes Dark Chocolate Chips Coconut Oil Apple (cut into wedges) All Natural Peanut Butter 310 17g Saturated 12g Polyunsaturated 2g Monounsaturated 3g 31g Fiber 3g Sugar 25g 5g Cholesterol 0mg Sodium 3mg Potassium 165mg Vitamin A 49IU Vitamin C 4mg Calcium 11mg Iron 1mg Vitamin D 0IU Vitamin E 1mg Vitamin K 2µg
In a small bowl, add the chocolate chips and coconut oil and microwave on high for 30 to 45 second intervals until melted. Stir with a spoon to fully combine.
Divide the oat mixture between the cups of the muffin pan and bake for 30 to 35 minutes or until golden brown around the edges
A large apple yields approximately one cup of chopped apple
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Apple Cinnamon Oatmeal Cups 50 minutes Coconut Oil Unsweetened Almond Milk Unsweetened Applesauce Maple Syrup Oats (rolled) Ground Flax Seed Cinnamon Nutmeg (optional) Apple (large, peeled, and chopped) 180 4g Saturated 1g Polyunsaturated 1g Monounsaturated 1g 33g Fiber 5g Sugar 11g 4g Cholesterol 0mg Sodium 44mg Potassium 178mg Vitamin A 148IU Vitamin C 2mg Calcium 148mg Iron 1mg Vitamin D 25IU Vitamin E 0mg Vitamin K 1µg Refrigerate for up to four days or freeze for up to three months Enjoy cold or reheated. One serving is equal to two oatmeal cups Use nut free milk instead, like oat, coconut, or dairy Add vanilla extract and a pinch of salt
Omit the coconut oil and line the muffin pan with silicone or paper baking cups instead Preheat the oven to 350ºF (175ºC) and grease the cups of a muffin pan with the oil. In a large mixing bowl combine the milk, applesauce, and maple syrup. Stir in the oats, ground flaxseed, cinnamon, and nutmeg, and mix well Fold in the chopped apple.
Let cool in the pan slightly for 10 to 15 minutes before transferring to a cooling rack. Enjoy!
Turkey Arugula Pinwheels 10 minutes Cheddar Cheese (sliced) Sliced Turkey Breast Arugula Whole Wheat Tortilla (large) 358 20g Saturated 10g Polyunsaturated 1g Monounsaturated 6g 22g Fiber 4g Sugar 2g 22g Cholesterol 69mg Sodium 1033mg Potassium 384mg Vitamin A 761IU Vitamin C 2mg Calcium 422mg Iron 2mg Vitamin D 13IU Vitamin E 1mg Vitamin K 14µg Enjoy immediately for best results or refrigerate in an airtight container for up to two days Use gluten free tortilla. Use vegan cheese, sliced pickle, or sliced bell peppers instead of cheddar cheese. Add mustard, mayo, or horseradish Add avocado, tomato, green onions, cucumber, or carrots. Arrange the sliced cheese, turkey, and arugula onto the tortilla Tightly roll up the tortilla and cut into slices. Enjoy! https://www.sewickleyymca.org
Buffalo Chicken Wrap 10 minutes Chicken Breast, Cooked (shredded) Hot Sauce Sea Salt & Black Pepper (to taste) Whole Wheat Tortilla Arugula Avocado (sliced) 399 21g Saturated 5g Polyunsaturated 3g Monounsaturated 12g 28g Fiber 11g Sugar 2g 28g Cholesterol 74mg Sodium 631mg Potassium 927mg Vitamin A 527IU Vitamin C 12mg Calcium 140mg Iron 2mg Vitamin D 1IU Vitamin E 3mg Vitamin K 39µg Refrigerate wrapped in tin foil or parchment paper for up to two days Use a gluten free tortilla. Use spinach instead Top with cheddar cheese or blue cheese, or spread with cream cheese In a medium sized bowl, mix together the shredded chicken with the hot sauce and season with salt and pepper. Lay the tortilla flat and top with the arugula, and then the chicken and avocado. Roll the tortilla tightly and enjoy! https://www.sewickleyymca.org
Use tahini or sunflower seed butter Add sriracha or chili flakes to the dressing. Add chopped peanuts and/or cilantro
When ready to eat, toss everything together in a bowl. Enjoy!
Divide the noodles into jars, followed by the chicken, cabbage, and pepper Seal and store in the fridge separate from the dressing.
Store jars in the fridge for up to three days.
Cook the noodles according to package directions and set aside. In a small bowl, whisk together the peanut butter, tamari, sesame oil, rice vinegar, and honey Add the water to thin and set aside
Use lime juice.
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Sesame Chicken & Noodle Jar 15 minutes Rice Vermicelli Noodles (dry) All Natural Peanut Butter Tamari Sesame Oil Rice Vinegar Honey Water Chicken Breast (shredded, Cooked) Purple Cabbage (thinly sliced) Yellow Bell Pepper (chopped) 461 12g Saturated 2g Polyunsaturated 3g Monounsaturated 5g 59g Fiber 3g Sugar 5g 25g Cholesterol 62mg Sodium 567mg Potassium 599mg Vitamin A 615IU Vitamin C 111mg Calcium 40mg Iron 2mg Vitamin D 1IU Vitamin E 2mg
Vitamin K 17µg https://www.sewickleyymca.org
In a small bowl, whisk together the mayonnaise, ketchup, and vinegar and season with salt and pepper. Pour the dressing into a mason jar and top with beef, onion, pickle, tomato, cheese, and romaine Seal the lid and place in the fridge until ready to eat
Use a vegan meat alternative, vegan cheese, and vegan mayonnaise
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When ready to eat, pour into a large bowl and mix well Enjoy!
Heat a pan over medium heat Once hot, add the beef Break it up as it cooks Cook until all the beef is browned. Season with salt and pepper and drain any excess liquid Set aside
One serving is one mason jar (500 mL).
Cheeseburger Salad Jar 15 minutes Extra Lean Ground Beef Sea Salt & Black Pepper (to taste) Mayonnaise Sugar Free Ketchup Apple Cider Vinegar Yellow Onion (diced) Pickle (diced) Tomato (chopped, seeds removed) Cheddar Cheese (shredded) Romaine (large, chopped) 595 49g Saturated 14g Polyunsaturated 17g Monounsaturated 14g 8g Fiber 3g Sugar 3g 31g Cholesterol 117mg Sodium 875mg Potassium 687mg Vitamin A 8168IU Vitamin C 8mg Calcium 250mg Iron 4mg Vitamin D 13IU Vitamin E 2mg Vitamin K 160µg
Refrigerate in a sealed container for up to two days
Use a dairy free cheese Add garlic powder and/or onion flakes to the dressing.
Transfer to a mixing bowl and form into even balls with your hands, roughly one inch in diameter Crush the remaining pistachios and coat each ball evenly Store in the fridge or freezer until ready to enjoy.
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Chocolate Pistachio Protein Balls 15 minutes Dark Chocolate (roughly chopped) Cocoa Powder Vanilla Protein Powder Sunflower Seed Butter Pistachios (removed from shell, divided) 189 15g Saturated 4g Polyunsaturated 2g Monounsaturated 8g 11g Fiber 3g Sugar 5g 5g Cholesterol 0mg Sodium 4mg Potassium 255mg Vitamin A 53IU Vitamin C 1mg Calcium 29mg Iron 2mg Vitamin D 0IU Vitamin E 3mg Vitamin K 1µg Refrigerate in an airtight container for up to seven days or in the freezer for three months. One serving is equal to one ball Add vanilla extract Add the dark chocolate, cocoa powder, protein powder, sunflower seed butter, and half the pistachios to a food processor and blend until well mixed and sticky Add more sunflower seed butter if the mixture is too dry, or more pistachios if too wet.
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One serving is one sandwich gluten free bread instead of sourdough. Add red pepper flakes, garlic, or lime juice cucumber slices, red onion, tomato, chickpeas, or cheese. Use arugula, mixed greens, or kale instead
Use
Add
Green Goddess Sandwich 15 minutes Water Avocado (medium) Parsley (stems removed) Green Onion (trimmed) Sea Salt Sourdough Bread (toasted) Microgreens Baby Spinach 430 15g Saturated 2g Polyunsaturated 2g Monounsaturated 10g 60g Fiber 10g Sugar 2g 13g Cholesterol 0mg Sodium 665mg Potassium 749mg Vitamin A 4480IU Vitamin C 47mg Calcium 72mg Iron 5mg Vitamin D 0IU Vitamin E 3mg Vitamin K 425µg Best enjoyed immediately or refrigerate in an airtight container for up to two days
Spread
Add the water, avocado, parsley, green onion, and salt to a food processor Blend until smooth. the sauce evenly over each slice of sourdough. Add the microgreens and spinach Close the sandwich and enjoy!
Cucumber & Herbed Yogurt Dip 5 minutes Unsweetened Coconut Yogurt Fresh Dill (finely chopped) Parsley (finely chopped) Sea Salt (to taste) Cucumber (large, sliced) 61 3g Saturated 2g Polyunsaturated 0g Monounsaturated 0g 10g Fiber 2g Sugar 3g 1g Cholesterol 0mg Sodium 612mg Potassium 246mg Vitamin A 521IU Vitamin C 10mg Calcium 197mg Iron 1mg Vitamin D 0IU Vitamin E 0mg Vitamin K 87µg Refrigerate in an airtight container for up to four days. Add fresh chives, basil, and green onion to the yogurt dip Add pita bread, crackers, cherry tomatoes, carrots, celery, or radishes In a bowl, combine the coconut yogurt, dill, parsley, and salt Serve alongside the cucumber slices. Enjoy! https://www.sewickleyymca.org
Melon & Pecans 2 minutes Honeydew Melon (small, peeled, seeds removed, and chopped) Pecans (whole or chopped) 261 18g Saturated 2g Polyunsaturated 5g Monounsaturated 10g 26g Fiber 4g Sugar 21g 4g Cholesterol 0mg Sodium 45mg Potassium 671mg Vitamin A 139IU Vitamin C 45mg Calcium 32mg Iron 1mg Vitamin D 0IU Vitamin E 0mg Vitamin K 8µg Refrigerate in an airtight container for up to three days Store nuts and melon separately Use pumpkin seeds or sunflower seeds instead 1/4 melon is approximately equal to one cup Drizzle with a bit of raw honey for extra sweetness. Place the melon and pecans on a plate. Enjoy! https://www.sewickleyymca.org
Smoked Salmon Lettuce Rollup 5 minutes Green Lettuce Cream Cheese, Regular Smoked Salmon (sliced) Cucumber (sliced in quarters) 113 8g Saturated 4g Polyunsaturated 1g Monounsaturated 2g 4g Fiber 0g Sugar 2g 8g Cholesterol 27mg Sodium 303mg Potassium 194mg Vitamin A 327IU Vitamin C 2mg Calcium 32mg Iron 1mg Vitamin D 206IU Vitamin E 1mg Vitamin K 17µg This is best enjoyed immediately after making One serving size is equal to one lettuce wrap. Add in chopped dill and capers for extra flavor Spread the cream cheese evenly onto the lettuce leaf. In the center of the leaf, add the smoked salmon. Top with the sliced cucumber. From the bottom of the lettuce leaf, roll up Slice the roll in half, serve on a plate and enjoy! https://www.sewickleyymca.org
Chocolate Drizzled Cookie Dough Bites 30 minutes Chickpeas (cooked) Almond Flour Oats Maple Syrup Vanilla Extract Sea Salt (flaky, divided) Dark Chocolate (divided) 101 5g Saturated 2g Polyunsaturated 0g Monounsaturated 1g 12g Fiber 2g Sugar 5g 3g Cholesterol 0mg Sodium 121mg Potassium 121mg Vitamin A 8IU Vitamin C 0mg Calcium 22mg Iron 2mg Vitamin D 0IU Vitamin E 0mg Vitamin K 1µg Refrigerate in an airtight container for up to one week Alternately, freeze the cookie dough bites, and allow to thaw for five minutes before consuming One serving is equal to approximately one ball For a sweeter cookie dough bite, add coconut sugar to sweeten without altering the texture
In a food processor, combine chickpeas, almond flour, oats, maple syrup, vanilla, and half of the sea salt. Process until smooth, stopping every thirty seconds to push down the batter with a spatula
Transfer the mixture to a large bowl Chop 1/3 of the dark chocolate and add to the bowl. Stir the batter to combine.
Top with freeze dried raspberries for a flavorful addition
Using a one inch scoop or a tablespoon, portion out the batter into balls Melt the remaining chocolate and drizzle it onto the balls Set in the fridge for five minutes. Top with the remaining flaky sea salt. Enjoy!
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Heat a frying pan over medium heat and add the chicken, including the liquid from the bowl Spread out the chicken so it's not crowded Cook the chicken for seven to eight minutes per side or until cooked through and browned. To assemble, place the pitas on plates and top evenly with tzatziki, spinach, cucumber, tomato, chicken, onion, and feta Enjoy!
Add the cubed chicken to a bowl Add the olive oil and Greek seasoning Mix to combine.
Best enjoyed immediately after assembling but ingredients can be refrigerated in separate containers for up to three days Use a gluten free pita. Use vegan tzatziki and feta Add lemon juice to the chicken Oregano, fresh dill, fresh parsley
Greek Chicken Wraps 30 minutes Chicken Breast (boneless, skinless, cubed) Extra Virgin Olive Oil Greek Seasoning Whole Wheat Pita Tzatziki Baby Spinach Cucumber (medium, sliced) Tomato (medium, sliced) Red Onion (small, sliced) Feta Cheese (crumbled) 472 17g Saturated 5g Polyunsaturated 2g Monounsaturated 7g 44g Fiber 5g Sugar 5g 37g Cholesterol 104mg Sodium 2540mg Potassium 754mg Vitamin A 2075IU Vitamin C 14mg Calcium 199mg Iron 3mg Vitamin D 4IU Vitamin E 2mg
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Vitamin K 84µg https://www.sewickleyymca.org
Chocolate Chip Oat Bites 30 minutes Pitted Dates Oats (rolled) Sliced Almonds Cashew Butter Maple Syrup Sea Salt Dark Chocolate Chips (mini) 210 8g Saturated 3g Polyunsaturated 1g Monounsaturated 2g 31g Fiber 3g Sugar 19g 4g Cholesterol 0mg Sodium 76mg Potassium 201mg Vitamin A 2IU Vitamin C 0mg Calcium 31mg Iron 1mg Vitamin D 0IU Vitamin E 0mg Vitamin K 1µg Refrigerate in an airtight container for up to one week or freeze for up to three months. One serving is equal to two balls Use certified gluten free oats. Use sunflower seed butter or tahini Replace the sliced almonds with pumpkin seeds. In a food processor, add the dates and oats Blend until there are small crumbly pieces. Add the almonds, cashew butter, maple syrup, and sea salt Blend again Fold in the chocolate chips Form the dough into one inch balls and refrigerate for 15 minutes to firm up. Enjoy! https://www.sewickleyymca.org
Everything Bagel Celery & Cream Cheese 5 minutes Cream Cheese, Regular Celery (leaves removed, cut into sticks) Everything Bagel Seasoning 94 9g Saturated 5g Polyunsaturated 0g Monounsaturated 2g 2g Fiber 1g Sugar 2g 2g Cholesterol 27mg Sodium 363mg Potassium 138mg Vitamin A 180IU Vitamin C 1mg Calcium 37mg Iron 0mg Vitamin D 0IU Vitamin E 0mg Vitamin K 12µg Refrigerate in an airtight container for up to three days. Use vegan cream cheese instead Spread the cream cheese evenly overtop each celery stick Sprinkle with everything bagel seasoning. Enjoy! https://www.sewickleyymca.org
Turkey & Cheese Rollups 5 minutes Swiss Cheese (sliced) Baby Pickles Sliced Turkey Breast 332 20g Saturated 10g Polyunsaturated 2g Monounsaturated 5g 6g Fiber 0g Sugar 1g 30g Cholesterol 102mg Sodium 1944mg Potassium 455mg Vitamin A 524IU Vitamin C 0mg Calcium 461mg Iron 1mg Vitamin D 7IU Vitamin E 0mg Vitamin K 1µg Refrigerate in an airtight container for up to two days. One serving is equal to approximately three rollups Serve with a side of dijon mustard for dipping. Add on a slice of cheese and a pickle onto each slice of turkey Roll and secure with a toothpick. Enjoy! https://www.sewickleyymca.org
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One serving is equal to approximately 1/2 cup of egg salad divided onto two romaine leaves
In a medium sized pot add the eggs and cover them with water Bring to a boil, and immediately turn off the heat. Remove the pot from the heat, leave covered, and let it stand for 10 minutes
Rinse the eggs in cold water or submerge them in an ice bath until they are cool enough to hold. Peel the eggs and place them in a large bowl. Mash with a fork. Add the mayonnaise, red onion, dijon, chives, paprika, and salt. Stir to combine Garnish with additional chives Serve with romaine lettuce leaves and enjoy!
Top with crumbled bacon and/or extra paprika
Deviled Egg Salad 15 minutes Egg Mayonnaise Red Onion (diced) Dijon Mustard Chives (chopped, plus more for garnish) Paprika Sea Salt Romaine 281 24g Saturated 5g Polyunsaturated 12g Monounsaturated 7g 3g Fiber 1g Sugar 1g 11g Cholesterol 307mg Sodium 410mg Potassium 274mg Vitamin A 5490IU Vitamin C 4mg Calcium 69mg Iron 2mg Vitamin D 67IU Vitamin E 2mg Vitamin K 96µg Refrigerate in an airtight container for up to three days
Thai Chicken Peanut Salad 10 minutes All Natural Peanut Butter Apple Cider Vinegar Extra Virgin Olive Oil Coconut Aminos Water Coleslaw Mix Cucumber (medium, diced) Red Bell Pepper (medium, diced) Green Onion (sliced) Chicken Breast, Cooked (diced) 238 14g Saturated 3g Polyunsaturated 3g Monounsaturated 8g 9g Fiber 2g Sugar 5g 21g Cholesterol 59mg Sodium 99mg Potassium 356mg Vitamin A 2582IU Vitamin C 38mg Calcium 43mg Iron 1mg Vitamin D 1IU Vitamin E 2mg Vitamin K 15µg Refrigerate in an airtight container for up to four days One serving is equal to approximately one cup. Use almond butter instead of peanut butter Top with crushed peanuts, sesame seeds, and/or cilantro. Use tofu or chickpeas instead of chicken In a large bowl, whisk together the peanut butter, vinegar, oil, coconut aminos, and water. Add the remaining ingredients and stir until everything is coated in the dressing Divide into bowls and enjoy! https://www.sewickleyymca.org
No Bake Chocolate Almond Protein Bars 1 hour 15 minutes Almond Butter (smooth and drippy) Coconut Oil Maple Syrup Vanilla Extract Vanilla Protein Powder Oats Chia Seeds Unsweetened Shredded Coconut Sea Salt Dark Chocolate Chips 301 19g Saturated 9g Polyunsaturated 2g Monounsaturated 6g 24g Fiber 4g Sugar 12g 10g Cholesterol 1mg Sodium 88mg Potassium 224mg Vitamin A 0IU Vitamin C 0mg Calcium 110mg Iron 1mg Vitamin D 0IU
Refrigerate in an airtight container for up to one week or freeze for longer. One serving is equal to one two inch bar An 8 x 4 inch pan was used to make eight servings. Use tahini or sunflower seed butter This recipe was developed and tested using a plant based protein powder Please note that if using a different type of protein powder, results may vary Line the pan with parchment paper. Add the almond butter, coconut oil, and maple syrup to a small saucepan. Heat over low, stirring with a spatula until smooth and well combined Remove from heat and stir in the vanilla. Transfer to a large bowl. To the same bowl, add the protein powder, oats, chia seeds, shredded coconut, and salt Stir well to combine Transfer the mixture to the prepared pan In a small bowl, add the chocolate chips and microwave on high for 30 to 45 second intervals until melted. Stir with a spoon to fully combine. Drizzle the melted chocolate over the top of the bars and place them in the fridge to set for one hour Remove the bars from the pan and slice Enjoy!
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Vitamin E 4mg Vitamin K 0µg https://www.sewickleyymca.org
Chicken Salad Sandwich 10 minutes Chicken Breast, Cooked (shredded) Celery (chopped) Red Onion (finely chopped) Parsley (finely chopped) Plain Greek Yogurt Lemon (juced, zested) Sea Salt & Black Pepper (to taste) Sourdough Bread (toasted) 394 3g Saturated 1g Polyunsaturated 1g Monounsaturated 1g 53g Fiber 3g Sugar 2g 35g Cholesterol 78mg Sodium 567mg Potassium 437mg Vitamin A 679IU Vitamin C 14mg Calcium 92mg Iron 4mg Vitamin D 13IU Vitamin E 1mg Vitamin K 74µg
Refrigerate the chicken in an airtight container for up to two days
In a medium sized bowl, add the chicken, celery, onion, parsley, Greek yogurt, lemon juice, zest, salt, and pepper. Mix well to incorporate. Spread the chicken evenly over one slice of sourdough. Close the sandwich and enjoy!
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One serving is one sandwich. Use gluten free bread instead Use dairy free unsweetened yogurt or replace the yogurt with mayonnaise. One slice of sourdough bread is equal to approximately 1 3/4 oz or 50 grams.
Chicken Salad Wrap 10 minutes Chicken Breast, Cooked (shredded) Celery (finely chopped) Red Onion (finely chopped) Parsley (finely chopped) Plain Greek Yogurt Lemon (juiced, zested) Sea Salt & Black Pepper (to taste) Arugula Brown Rice Tortilla 383 7g Saturated 2g Polyunsaturated 1g Monounsaturated 1g 36g Fiber 5g Sugar 7g 43g Cholesterol 124mg Sodium 295mg Potassium 678mg Vitamin A 1211IU Vitamin C 22mg Calcium 144mg Iron 2mg Vitamin D 20IU Vitamin E 1mg Vitamin K 142µg Refrigerate the chicken in an airtight container for up to three days One serving is one wrap. Use dairy free, unsweetened yogurt or replace the yogurt with mayonnaise In a medium sized bowl, add the chicken, celery, onion, parsley, Greek yogurt, lemon juice, zest, salt, and pepper. Mix well to incorporate. Add the arugula and chicken salad mixture to the tortilla. Roll up the wrap tightly and enjoy! https://www.sewickleyymca.org
Lemony Dill Veggie Sandwich 5 minutes Carrot (medium) Fresh Dill (finely chopped) Lemon Juice Sea Salt Gluten Free Bread Hummus (divided) Tomato (small, sliced) Cucumber (small, sliced) Red Onion (small, thinly sliced) 231 7g Saturated 0g Polyunsaturated 2g Monounsaturated 3g 38g Fiber 5g Sugar 10g 6g Cholesterol 0mg Sodium 936mg Potassium 495mg Vitamin A 6023IU Vitamin C 22mg Calcium 70mg Iron 1mg Vitamin D 0IU Vitamin E 0mg Vitamin K 19µg Best enjoyed immediately Refrigerate in an airtight container for up to two days One serving is one sandwich Mixed greens, micro greens, fresh herbs, mashed chickpeas Use a vegetable peeler to make carrot ribbons Add them to a bowl with the dill, lemon juice, and sea salt. Toss to combine. To assemble the sandwich, lay out the bread and spread hummus on each slice Add the tomato, cucumber, onion, and carrot ribbons Close the sandwich and enjoy! https://www.sewickleyymca.org
Tuna & Hummus Snack Plate 5 minutes Tuna (drained) Hummus Rice Crackers Cucumber (medium, sliced) 279 8g Saturated 1g Polyunsaturated 3g Monounsaturated 2g 18g Fiber 2g Sugar 1g 36g Cholesterol 59mg Sodium 570mg Potassium 533mg Vitamin A 180IU Vitamin C 2mg Calcium 55mg Iron 4mg Vitamin D 78IU Vitamin E 1mg Vitamin K 20µg Refrigerate in an airtight container for up to four days. Use flavored hummus or add seasonings like garlic powder, onion powder, fresh dill, and/or lemon juice. One can of tuna is equal to 165 grams or 5 8 ounces, drained In a small bowl, stir together the tuna and hummus to combine. Serve on a plate with rice crackers and sliced cucumber. Enjoy! https://www.sewickleyymca.org
Whipped Peanut Butter Yogurt Bowl 5 minutes Plain Greek Yogurt All Natural Peanut Butter Granola Blueberries (fresh or frozen) Maple Syrup 476 25g Saturated 7g Polyunsaturated 5g Monounsaturated 10g 35g Fiber 3g Sugar 18g 31g Cholesterol 34mg Sodium 151mg Potassium 291mg Vitamin A 1263IU Vitamin C 17mg Calcium 535mg Iron 2mg Vitamin D 99IU Vitamin E 5mg Vitamin K 4µg Refrigerate in an airtight container for up to three days. One serving is equal to approximately one cup of yogurt Use coconut yogurt instead of Greek yogurt. Swirl berry jam or chia jam into the yogurt In a bowl, whisk the yogurt and peanut butter together vigorously Top with granola, blueberries, and maple syrup. Enjoy! https://www.sewickleyymca.org
Garlic & Parmesan Roasted Edamame 15 minutes Frozen Edamame (thawed) Extra Virgin Olive Oil Parmigiano Reggiano Garlic Powder Sea Salt & Black Pepper (to taste) Hemp Seeds 380 26g Saturated 6g Polyunsaturated 8g Monounsaturated 9g 15g Fiber 9g Sugar 4g 26g Cholesterol 12mg Sodium 100mg Potassium 805mg Vitamin A 563IU Vitamin C 10mg Calcium 255mg Iron 4mg Vitamin D 0IU Vitamin E 2mg Vitamin K 47µg Refrigerate in an airtight container for up to four days One serving is equal to approximately one cup. Substitute parmesan cheese with nutritional yeast Preheat the oven to 400℉ (205℃) and line a baking sheet with parchment paper. In a bowl, toss together the edamame, oil, parmesan cheese, garlic, salt, and pepper Bake for 12 to 15 minutes, or until golden brown Add the hemp seeds, toss to combine, and enjoy! https://www.sewickleyymca.org
Hummus & Naan Plate 5 minutes Cucumber (large, sliced) Tomato (medium, chopped) Naan Hummus Black Olives 479 20g Saturated 4g Polyunsaturated 8g Monounsaturated 8g 64g Fiber 7g Sugar 5g 16g Cholesterol 0mg Sodium 976mg Potassium 690mg Vitamin A 1891IU Vitamin C 21mg Calcium 156mg Iron 7mg Vitamin D 0IU Vitamin E 2mg Vitamin K 31µg Refrigerate in an airtight container for up to four days Use a brown rice tortilla instead of naan Add bell pepper slices, chopped carrots, and/or celery sticks Toast the naan Add herbs and spices to your hummus One piece of naan is 3.2 ounces or 90 grams. Arrange all the ingredients onto a plate and enjoy! https://www.sewickleyymca.org
Use avocado oil instead Toss the noodles in a splash of oil after cooking to prevent them from sticking Sprinkle with sesame seeds.
Best enjoyed cold or at room temperature Store in the fridge up to 3 to 4 days. Add extra lime juice or olive oil to loosen it up if it sticks after being refrigerated.
Cold Noodle Salad with Tahini Dressing 20 minutes Buckwheat Soba Noodles Tahini Extra Virgin Olive Oil Lime (juiced) Tamari Sesame Oil Maple Syrup Water Radishes (thinly sliced) Carrot (medium, thinly sliced into ribbons) Mint Leaves (finely chopped) Chickpeas (cooked, from the can) 589 28g Saturated 4g Polyunsaturated 7g Monounsaturated 15g 60g Fiber 7g Sugar 7g 14g Cholesterol 0mg Sodium 704mg Potassium 387mg Vitamin A 5264IU Vitamin C 12mg
Use brown rice noodles or any type of noodle instead Use zucchini noodles instead of soba noodles.
Use coconut aminos or soy sauce instead Make the noodles according to the directions on the package, drain and rinse with cold water. Return to the pot (but don't heat).
Combine the tahini, olive oil, lime juice, tamari, sesame oil, maple syrup and water in a jar Mix very well to combine until smooth Add extra water, one tablespoon at a time if needed to thin the sauce. Add the sauce to the noodles and toss to coat.
Add the radishes, carrot, mint, and chickpeas to the noodles and toss to mix Divide into bowls and enjoy!
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Calcium 118mg Iron 3mg Vitamin D 0IU Vitamin E 2mg Vitamin K 15µg https://www.sewickleyymca.org
Refrigerate the tuna in an airtight container for up to three days For best results, mix with the avocado and serve it on the bread just before enjoying
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One can of tuna is equal to 165 grams or 5 8 ounces, drained Use chives or green onions instead. Use mayonnaise or Greek yogurt instead In a small bowl add the tuna, salt and pepper, celery, and red onion Mix together until well combined. Add the avocado and mash into the tuna mixture Scoop the tuna on top of one of the slices of bread and place the other slice on top. Slice and enjoy!
Use gluten free bread instead
Tuna Avocado Sandwich 10 minutes Tuna Sea Salt & Black Pepper (to taste) Celery (finely chopped) Red Onion (finely chopped) Avocado (medium) Sourdough Bread (toasted) 566 16g Saturated 3g Polyunsaturated 2g Monounsaturated 10g 60g Fiber 10g Sugar 2g 44g Cholesterol 59mg Sodium 928mg Potassium 916mg Vitamin A 421IU Vitamin C 15mg Calcium 61mg Iron 6mg Vitamin D 78IU Vitamin E 3mg Vitamin K 33µg
Remove the eggs and let cool, then peel and add to a bowl Add the mayonnaise, turmeric, salt, and pepper. Mash with a fork to desired consistency Add egg salad to a slice of sourdough and top with sprouts and then the other slice of sourdough. Slice and enjoy!
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Egg Salad Sandwich 15 minutes Egg Mayonnaise Turmeric (ground) Sea Salt & Black Pepper (to taste) Sourdough Bread (toasted) Sunflower Sprouts (optional) 489 20g Saturated 5g Polyunsaturated 8g Monounsaturated 6g 49g Fiber 2g Sugar 0g 22g Cholesterol 378mg Sodium 706mg Potassium 145mg Vitamin A 549IU Vitamin C 2mg Calcium 57mg Iron 5mg Vitamin D 83IU Vitamin E 2mg Vitamin K 23µg Refrigerate the egg salad for up to three days Toast the bread fresh for best results. Use a gluten free bread Add a pinch of cayenne Add chives or chopped red onion Omit or replace with lettuce In a medium sized pot add the eggs and cover with water Bring to a boil, and then turn off the heat and remove from heat. Cover and let stand for 10 minutes
Crackers & Hummus 5 minutes Whole Grain Crackers Hummus 387 21g Saturated 3g Polyunsaturated 11g Monounsaturated 6g 43g Fiber 5g Sugar 6g 8g Cholesterol 0mg Sodium 703mg Potassium 277mg Vitamin A 17IU Vitamin C 0mg Calcium 36mg Iron 3mg Vitamin D 0IU Vitamin E 2mg Vitamin K 32µg Dip the crackers into the hummus and enjoy! https://www.sewickleyymca.org
Baba Ganoush Bento Box 10 minutes Baba Ganoush Carrot (medium, cut into sticks) Celery (medium, cut into sticks) Oat Crackers 362 15g Saturated 3g Polyunsaturated 0g Monounsaturated 0g 53g Fiber 10g Sugar 4g 8g Cholesterol 0mg Sodium 663mg Potassium 403mg Vitamin A 10550IU Vitamin C 7mg Calcium 92mg Iron 3mg Vitamin D 0IU Vitamin E 1mg Vitamin K 31µg Refrigerate in an airtight container for up to three days. Cucumber slices, nuts, olives, or dried fruit Arrange the baba ganoush, carrot sticks, celery sticks, and crackers in a container. Enjoy! https://www.sewickleyymca.org
Deconstructed Taco Bento Box 15 minutes Whole Wheat Tortilla (large, cut into strips) Avocado (mashed) Lime Juice (to taste) Sea Salt (to taste) Green Lettuce (separated into leaves and washed) Black Beans (cooked, rinsed) Corn Cheddar Cheese (shredded) 485 27g Saturated 9g Polyunsaturated 3g Monounsaturated 13g 47g Fiber 17g Sugar 3g 19g Cholesterol 27mg Sodium 462mg Potassium 953mg Vitamin A 649IU Vitamin C 13mg Calcium 282mg Iron 3mg Vitamin D 7IU Vitamin E 3mg Vitamin K 27µg
Add diced tomatoes, sliced red onion, sour cream or plain yogurt
Preheat the oven to 415ºF (210ºC) Arrange the tortilla strips evenly on a parchment lined baking sheet and bake for five minutes, or until toasted. In a bowl, combine the avocado, lime juice, and salt
Divide the lettuce, black beans, corn, and cheese into containers and serve with the tortilla chips and guacamole. Enjoy!
Refrigerate in an airtight container for up to two days Use corn tortillas or bread instead. Use vegan cheese instead of cheddar cheese
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