These baked sweet potatoes are a great addition to any meal. They are also elegant enough to serve as a side on festive occasions. Here is what you are going to need for this:

Serves six

6 sweet potatoes – thoroughly scrubbed
2 TBS unsalted butter
1 TBS honey
2 TBS freshly squeezed orange juice
1 tsp. orange zest
¼ tsp. chipotle powder or more to taste
¼ tsp. cinnamon powder

Preheat oven to 375 degrees.

Place the sweet potatoes on a pan and bake for 1 hour. Remove from oven and allow cooling – until cool enough to handle.

Melt the butter and honey together.

Carefully cut each baked potato in half. Scoop out the flesh – being careful not to tear the skins – into a bowl. Add the orange juice, orange zest, chipotle, cinnamon and melted butter and honey. Mix well.

Refill the potato skins with the mashed potatoes. Place them back in the oven – at 375 degrees – for 15 minutes. Remove from oven and serve. Enjoy!

1 whole sweet potato – CALORIES 159.26; FAT 3.91 grs (sat 2.45; mono 0.99; poly 0.16); PROTEIN 2.13 grs ; FIBER 4.00 grs; CARBS 29.74 grs; CHOLESTEROL 10.17 mg; IRON 0.83 mg; SODIUM 72.23 mg; CALCIUM 42.41 mg

Print the Twice Baked Sweet Potatoes Recipe Here

These patties are super nutritious and loaded in flavor. You can go ahead and serve them as a sandwich if you would like. I served them topped with Bolivian salsa – llajwa – and a salad. Whatever you decide, I think you will love them. Here is what you need for these:

Makes 10 patties

8 oz. boiled lentils
¼ cup bread crumbs
1 medium carrot – grated
1 small beet – grated
2 garlic cloves – minced
2 TBS chopped parsley
2 TBS chopped cilantro
2 scallions – chopped
1 tsp. lime zest
1 TBS lime juice
1 tsp. cumin
2 tsp. salt
2 tsp. black pepper
2 TBS olive oil

Place 2/3 of the cooked lentils in a food processor and puree. Place it in a bowl with all of the other ingredients – except the olive oil. Mix well.

Make 10 patties and refrigerate them for about 30 minutes.

Heat a skillet with the olive oil. Fry the patties, at medium heat, until browned – about 5 minutes – and flip. Cook for another 4 to 5 minutes – until the other side browns as well. Serve in a sandwich or with a salad. You can top it with llajwa – Bolivian salsa or any other topping of your choice.

LLajwa:

4 small Roma tomatoes – peeled
1 large chili pepper – locoto, jalapeno or Serrano – seeded and membrane removed
4 to 5 sprigs parsley or cilantro or mint
1 tsp. salt

Place all ingredients in a food processor. Process until smooth but not liquid. Use as a a topping for your burger or as a salsa with some bread and butter.

2 patties – CALORIES 178.57; FAT 6.49 grs (sat 0.89; mono 4.11; poly 0.94); PROTEIN 8.23 grs ; FIBER 2.85 grs; CARBS 26.67 grs; CHOLESTEROL 0.00 mg; IRON 3.24 mg; SODIUM 1473.20 mg; CALCIUM 62.02 mg

Print the Vegan Lentil Patties Recipe Here

This dessert is very easy to make but looks super complicated. It is also very fresh and great for a nice hot day. You can serve it plain or with some whipped cream, coconut and chopped walnuts. Here is what you are going to need for this:

Serves 12

48 figs
1/2 cup confectioner’s sugar
1/2 cup chopped walnuts + 2 TBS for garnish (opt)
1/2 cup sweetened whipped cream (opt)
2 TBS shredded coconut (opt)
1 TBS butter

1. Butter a Bundt pan.
2. Wash the figs. Peel them using a paring knife by gently cutting the wider part and pulling off the skin. Cut all peeled figs in half.
3. Place a layer of figs, meat side up, with the round side against the wall of the pan. Make sure to cover the bottom and middle – make it snug. Sprinkle some confectioner’s sugar on the figs and some chopped walnuts.
4. Place a second layer of figs on top of the first one, meat side down, with the round side reversed. Make sure to cover the bottom and middle – make it snug. Sprinkle some confectioner’s sugar on the figs and some chopped walnuts.
5. Repeat this process twice.
6. Cover the pan with some plastic wrap – place it directly on to the fruit, pressing it against the figs. Refrigerate it overnight.
7. The following day – remove the pan from the fridge. Place a serving platter over the pan and flip it over very quickly. Wait until you hear it fall and then remove the pan.



8. You can decorate your crown with some half walnuts and some green leaves like thyme. Or, you can slice it and serve it with some whipped cream, coconut flakes and chopped walnuts. Enjoy!

Fig crown no toppings – CALORIES 187.98; FAT 3.77 grs (sat 0.41; mono 0.56; poly 2.58); PROTEIN 2.24 grs ; FIBER 6.12 grs; CARBS 41.10 grs; CHOLESTEROL 0.00 mg; IRON 0.88 mg; SODIUM 2.13 mg; CALCIUM 74.79 mg

Print the Fig Crown Recipe Here

Here’s a healthy meal that can be made fairly quickly, is economical and under 300 calories! Make sure to use cleaned de-veined shrimp as there is nothing more anti-climatic than biting into a nice juicy shrimp and having to chew on gritty shrimp poop-filled intestines! Here is what you need for this:

Serves four

1 pound peeled and de-veined shrimp
1 medium white onion
2 TBS olive oil
4 garlic cloves – finely chopped
1 TBS oregano
1 -14 oz. can of diced tomatoes with their juice
½ tsp. fennel seeds
28 oz. tomato sauce
¼ cup water
½ cup chopped basil
1 tsp. salt
1 tsp. black pepper
1 tsp. sugar

Heat the olive oil and add the onion. Cook it until it is translucent and softened – about 7 to 8 minutes. Add the oregano and diced tomatoes and juice. Let the tomatoes cook for a few minutes. Add the fennel seeds and the tomato sauce and water. Add the salt, pepper and sugar. Mix well and simmer for about 20 minutes.
Add the shrimp and cook for about 4 to 5 minutes – until shrimp is opaque and pink. Do not overcook because the shrimp will become rubbery. Turn off the heat and add the basil. Mix in and serve with polenta, rice or mashed potatoes. Enjoy!

CALORIES 256.48; FAT 8.59 grs (sat 1.13; mono 5.12; poly 1.13); PROTEIN 20.33 grs ; FIBER 5.29 grs; CARBS 26.22 grs; CHOLESTEROL 142.87 mg; IRON 4.25 mg; SODIUM 2435.46 mg; CALCIUM 218.38 mg

Print the Shrimp in Tomato Sauce Recipe Here

Quinoa is an Andean cereal that is considered a super food due to its nutritional values. It is found in health stores, Whole Foods and Trader Joe’s in the US. However, a lot of grocery stores are starting to carry it because of its ever growing popularity. This meal can be served as a lite vegetarian dish or as a side. Here is what you are going to need for this:

Serves six

3 cups cooked quinoa*
1 pound cherry tomatoes
2 TBS olive oil
1 TBS coarse salt
20 sprigs fresh thyme or 1 TBS dried
2 tsp. black pepper
2 TBS Balsamic vinegar
1 tsp. sugar

Heat the oven to 400 degrees F.
Place the tomatoes in a roasting pan. Drizzle with olive oil, add salt, thyme and black pepper. Roll tomatoes around to coat them completely.
Place in the oven and roast for about 20 minutes. Remove pan from oven and add Balsamic vinegar and sugar. Shake pan to coat the tomatoes. Return pan to oven and cook for an extra 20 minutes.
Remove tomatoes from pan and toss around to coat well. Serve a top of couscous or steamed quinoa.

*HOW TO COOK QUINOA:
Check on the box and see if the quinoa you are using had been pre-rinsed. If not, wash and rinse it 3 to 4 times in order to remove the saponins. Here is what you need to do for 3 cups of cooked Quinoa:
¾ cups raw quinoa
1 ¼ cups water or low sodium vegetable stock
Salt
Olive oil
1. Wash the quinoa very well, scrubbing it between your hands and rinsing often until water comes out clear. This will take 3 to 4 times.
2. Place quinoa in a fine sieve colander and allow the water to drain well.
3. Heat a skillet with some oil, over high heat, until very hot. Add the quinoa and toast, stirring constantly, until quinoa turns golden and starts crackling, about 10 to 15 minutes.
4. Bring the low sodium vegetable stock or water to a boil in a separate pot.
5. Add the toasted quinoa. Season with salt – if using stock use salt sparingly. Cover. Reduce heat to low and allow steaming for approximately 20 minutes. The grains should be soft but not mushy. Add a little bit more water if necessary. You will know it is cooked when you have a translucent center with a ring on the outside. Fluff with a fork and serve.

Roasted tomatoes – CALORIES 65.35; FAT 4.68 grs (sat 0.66; mono 3.33; poly 0.59); PROTEIN 0.78 grs ; FIBER 1.19 grs; CARBS 5.56 grs; CHOLESTEROL 0.00 mg; IRON 0.56 mg; SODIUM 345.35 mg; CALCIUM 12.93 mg

½ cup cooked quinoa – CALORIES 78.20; FAT 1.29 grs (sat 0.15; mono 0.34; poly 0.7); PROTEIN 3.00 grs ; FIBER 1.48 grs; CARBS 13.63 grs; CHOLESTEROL 0.00 mg; IRON 0.97 mg; SODIUM 390.42 mg; CALCIUM 12.00 mg

Print the Quinoa with Roasted Tomatoes Recipe Here

Here’s a very healthy dish that can be made on the dinner table within 30 minutes. The fish steams in the pouches and ends up moist and flavorful. You can cook these pouches in the oven or directly on a grill. Here is what you are going to need for this:

Serves four – two pouches of two fish each

1 large white onion – sliced
4 tomatoes – thickly sliced
20 parsley sprigs – washed
4 TBS olive oil
4 fish fillets – I used Basa
1 TBS mayonnaise
1 lime or lemon – juiced
Salt & Pepper

Preheat oven to 350 degrees.
Spread out a large piece of aluminum foil on the kitchen counter. Layer ¼ of the onion slices on the bottom, top with ¼ of the tomato slices and ¼ of the parsley sprigs. Add some salt and pepper and drizzle 2 TBS olive oil on vegetables. Place 2 fish fillets on the vegetables and add ½ of the lime juice. Season with salt and pepper again and spread ¼ TBS mayonnaise on each one. Top the fish with ¼ of the onion slices, ¼ of the tomato slices and ¼ of the parsley sprigs. Grab the edges of the foil and seal them at the top – forming a tent. Seal the sides as well. Repeat the process with the second pouch.
Place the fish in the oven and cook between 25 to 30 minutes. Carefully remove the pouch – do not burn yourself – and let it cool down a bit. Open the top – very careful not to burn with the steam – and check if the fish is done. If it is not, seal it again and return it to the oven for a few more minutes.
Serve the fish with onion and tomato. Enjoy!

CALORIES 261.69; FAT 9.96 grs (sat 1.78; mono 5.65; poly 1.67); PROTEIN 25.73 grs ; FIBER 3.64 grs; CARBS 19.88 grs; CHOLESTEROL 57.66 mg; IRON 2.55 mg; SODIUM 1270 mg; CALCIUM 81.94 mg

Print the Oven Steamed Fish Recipe Here

Serves eight
2 cups peeled, seeded and diced papaya
1 large mango – peeled and diced
3 small tangerines – segmented, seeded and halved
2 bananas – sliced
1 green apple – cored and chopped
1 red apple – cored and chopped
3 large tangerines – juiced.

Place the papaya, mango and tangerines in a bowl. Add the tangerine juice. Add the banana and apples and toss to coat well with the juice. You need citrus, passion fruit or pineapple juice to keep the banana and apples from oxidizing. If you want you can sweeten the juice. Serve and enjoy!

You can make this with melon, watermelon, oranges, kiwi, peaches. pineapple, pears, berries or anything you want!

CALORIES 120.20; FAT 0.61 grs (sat 0.11; mono 0.11; poly 0.11); 1.33 grs ; FIBER 3.04 grs; CARBS 29.80 grs; CHOLESTEROL 0.00 mg; IRON 0.4 mg; SODIUM 5.48 mg; CALCIUM 36.01 mg

Print the Fruit Salad Recipe Here

Kidney beans are loaded with protein, folate, iron, phosphorous, copper and manganese. It is also low in fat, cholesterol and sodium. Kidney beans are a fantastic source of dietary fiber. This stew is nice and spicy. I served it with brown rice and a fresh onion and tomato salsa. Here is what you need to do for this:

Serves eight

1 pound dry kidney beans
2 TBS olive oil + 1 tsp. for the cumin
1 large white onion – chopped
5 garlic cloves – minced
1 small bell pepper – finely chopped
1 chili pepper – minced (optional)
2 large tomatoes – peeled and chopped
1 TBS ground cumin
1 TBS oregano
1 TBS tomato paste
4 cups of the cooking liquid
½ red onion – finely sliced
1 large tomato – peeled and finely chopped
½ a lime – squeezed
3 tsp. salt
2 tsp. black pepper

Rinse the beans thoroughly and place in a bowl. Cover with water and soak overnight. The next day, remove the beans from the soaking liquid and place in a pot. Cover with fresh water and cook until tender.

Add 2 TBS olive oil to a pot and heat. Add the onion and cook for about 6 minutes. Add the garlic and mix. Cook for about 2 minutes until fragrant. Add the bell pepper and chili pepper. Mix well and cook for about 4 more minutes. Add the tomatoes. Make a well in the middle and add the cumin. Add the 2 tsp. oil and mix well. Cook for about ½ a minute and mix. Add the oregano and tomato paste. Mix well.

Add the cooked beans plus 4 cups of their liquid to the cooked onions. Mix well. Add 2 tsp. salt and 2 tsp. balck pepper (or more to taste). Mix well and bring pot to a simmer. Cook for about 1 hour and serve.

While the beans are cooking place the red onions and tomato in a bowl. Add the lime juice and remaining salt (or more to taste). Mix well and set aside.
Serve the cooked beans with rice. Garnish with the onion and tomato salsa. Enjoy!

CALORIES 265.74; FAT 4.47 grs (sat 0.60; mono 2.91; poly 0.58); PROTEIN 15.42 grs ; FIBER 16.33 grs; CARBS 43.43 grs; CHOLESTEROL 0.00mg; IRON 6.11 mg; SODIUM 907.95 mg; CALCIUM 153.42 mg

Print the Kidney Bean Stew Recipe Here

This soup is absolutely delicious and healthy. It is virtually fat-free and is loaded in nutrients. Here is what you need for this:

Serves eight
3 cups raw lentils – thoroughly rinsed
1 tsp. salt
8 cups water
2 TBS olive oil
1 small white onion – coarsely chopped
½ a bell pepper – chopped
2 celery stalks – chopped
2 garlic cloves – minced
1 chili pepper – membrane and seeds removed – chopped (optional)
2 carrots – peeled and diced
½ TBS dry oregano
1 tsp. paprika
1 tsp. cumin
3 small tomatoes – peeled and chopped
½ TBS honey
1 TBS Balsamic vinegar
1 TBS lemon juice
Salt & Pepper

Place the lentils, salt and water in a large pot and simmer for about 1 ½ hours. Add more water if necessary.

Heat the oil in a skillet. Add the onion, bell pepper, celery, garlic, chili pepper and carrots. Sauté for about 5 to 6 minutes until vegetables are softened. Add the vegetables to the lentils. Add the oregano, cumin and paprika. Season with salt and pepper. Simmer for another 45 minutes.

Add the tomatoes, honey, vinegar and lemon juice. Mix well. Simmer for an extra 30 minutes. Serve and enjoy with crusty bread. You can garnish with chopped parsley and chopped green scallions.

CALORIES 246.75; FAT 0.9 grs (sat 0.13; mono 0.13; poly 0.38); PROTEIN 15.92 grs ; FIBER 8.06 grs; CARBS 44.79 grs; CHOLESTEROL 0.00 mg; IRON 4.96 mg; SODIUM 604.69 mg; CALCIUM 64.67 mg

Print the Lentil Soup Recipe Here

Black beans burgers are a great alternative to beef. They are full of protein and very low in fat. You can go ahead and make a sandwich with them or serve them as I did with a cabbage, tomato, cilantro and lime salad. Here is what you need for this:

2 – 15 oz. cans black beans –drained and rinsed
1 large garlic clove
3 TBS mayonnaise
½ tsp. ground cumin
½ tsp. dried oregano
1 small chipotle pepper (or ½ a large) – optional
1/3 cup bread crumbs
¼ cup minced red onion
1 TBS chopped cilantro

• Place on of the cans of drained and rinsed beans in the food processor.
• Place the second can into a bowl.
• Add the garlic, mayo, cumin, oregano. Chipotle and bread crumbs to the food processor. Process until beans are mashed and all ingredients are incorporated.
• Add the mashed beans to the bowl of whole beans. Add red onion and cilantro.
• Mix well and form patties.
• Heat a skillet with a little bit of oil. Add the patties and cook until bottom forms a brown crust. Flip burger and cook until second sides browns as well.
• Serve in a sandwich with salsa, sour cream, lettuce, red onion and tomato OR topped with cabbage salad.

CABBAGE SALAD:
1 small green cabbage head – sliced
2 medium tomatoes – chopped
¾ cup chopped cilantro
1 large lime – juiced
Salt to taste
• Mix cabbage, tomatoes and cilantro in a bowl. Add lime juice and season with salt.

Patty no bread or salad – CALORIES 220.75; FAT 4.41 grs (sat 0.48; mono 1.21; poly 2.06); PROTEIN 11.44 grs ; FIBER 12.77 grs; CARBS 42.07 grs; CHOLESTEROL 3.75 mg; IRON 4.11 mg; SODIUM 1702.68 mg; CALCIUM 146.96 mg

Print the Black Bean Burger Recipe Here