​Looking for that low-glycemic breakfast that tastes great and helps sustain you for hours? Try this Breakfast Burrito which brings together a richness of foods providing some protein, low glycemic carbs, good fats and lots of good fiber.Serves 1(385 calories)
·         2 small sprouted grain or whole grain tortillas
·         2 eggs scrambled
·         medium to hot salsa to taste
·         1 teaspoon olive oil
·         1 T. finely chopped green onions
·         1/2 small green pepper finely chopped
·         2 slices avocado
·         2 T. finely chopped cilantro
·         1/4 teaspoon salt
·         pepper to taste
1.       Preheat your oven to 375 degrees, slice the avocado and take out salsa.
2.       Heat the oil in a frying pan while you are chopping the onions, pepper and cilantro.
3.       Sauté the onions and green pepper in the oil over medium heat for 5 minutes.
4.       While the onions are cooking, beat the eggs with the salt and pepper.
5.       Put the tortillas in the oven directly on the shelf to get warm and set a timer for 5 minutes.
6.       Add the eggs to the pan and stir with a wooden spoon until the eggs are cooked through.
7.       Take out tortillas and spoon the egg mixture onto each tortilla, top with salsa, 1 slice of avocado and a half the cilantro. Spread it out, leaving room at the ends, roll it up and enjoy!

Zucchini Spaghetti

INGREDIENTS

• 3 cups yellow and red cherry tomatoes
• 2 zucchini, spiralized
• 4 ounces whole wheat spaghetti (optional - see notes)
• Parmesan for topping (but skip this if you're vegan, obvs)

Avocado Sauce:

• 1 avocado
• ¼ cup olive oil
• ½ teaspoon salt
• ½ cup fresh flat leaf parsley
• 3-4 green onions (green parts)
• 1 garlic clove
• juice of 1 lemon
• freshly ground pepper to taste

INSTRUCTIONS

1. Pulse all sauce ingredients together until smooth. Set aside.
2. Cook spaghetti according to package directions. Drain and set aside.
3. Heat the cherry tomatoes in a large skillet over medium high heat with a very quick drizzle of olive oil. Gently shake the pan to get them moving (you might want to grab a lid for this - they really start to spatter when the juices hit the hot oil). Continue cooking until tomatoes are roasty-looking and the skins are split or loosened. Remove from heat and set aside.
4. Add the zucchini to the same pan and toss for 1-2 minutes, until tender-crisp. Add the spaghetti and the avocado sauce. Toss until combined. Season with salt and pepper, top with reserved tomatoes and Parmesan if you like that sort of thing. Serve immediately.

NOTES
Okay, so if you're going SUPER HEALTHY on us, you could skip the pasta. We made this without pasta as a side for grilled chicken during an especially ambitious post-new-year's-resolution meal, and even with JUST THE ZUCCHINI, it was still super delicious. 

However, if you were making this without the chicken, I wouldn't go for the zucchini-noodles-only approach. The pasta makes it more of a meal in and of itself.
Recipes compliments of Pinch of Yum 

Healthy Summer Vegetable Frittata 

Yields: 4 servings (serving size 2 wedges)


Ingredients

• 1 1/2 tablespoons olive oil
• 1 cup diced zucchini
• 1/2 cup chopped red bell pepper
• 1/3 cup chopped onion
• 1 tablespoon chopped fresh thyme

• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper, divided
• 2 garlic cloves, minced
• 1/2 cup chopped seeded tomato
• 9 large eggs

Preparation
1. Heat olive oil in a 10-inch nonstick broiler-proof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporates.

2. Combine eggs, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center.

3. Preheat broiler.

4. Broil frittata 3 minutes or until set. Invert onto a serving platter; cut into 8 wedges.


Nutritional Information 
Amount per serving

• Calories 227
 
• Fat 16.4 g
 
• Satfat 4.2 g
 
• Monofat 8 g
 
• Polyfat 2.1 g
 
• Protein 15.1 g
 
• Carbohydrate 5.5 g
 
• Fiber 1.1 g
 
• Cholesterol 476 mg
 
• Iron 2.4 mg
 
• Sodium 458 mg
 
• Calcium 80 mg

Recipe compliments of Cooking Light Magazine

Lemon  Garlic  Chicken  -  TLS  Approved!

healthy,  easy  recipes  you  will  love

Turkey Meatloaf and/or Sandwiches

Prep time: 30-40 minutes

Bake time: 50 minutes, plus 10 minutes or more to cool down

Recipe makes: 8 servings

Ingredients:

• ½ onion, peeled and finely diced
• 1 garlic clove, peeled and crushed
• ½ cup minced parsley
• 1½ lbs. ground turkey
• ½ cup canned tomato sauce, sodium free
• ¼ cup egg substitute
• ¼ cup fresh breadcrumbs
• ½ cup low-sodium ketchup
• Sea Salt and pepper
• Small whole-wheat, whole-grain pitas for sandwiches (or regular size pitas cut in half)

Equipment and supplies:

• • Cooking spray
  • Large bowl for mixing
  • Aluminum foil
  
    Knives and cutting board
• Measuring cups
• Large skillet
• Loaf pan for baking (2 loaf pans if doubling the recipe)

Instructions:

1. Preheat the oven to 350°F (176°C). Spray the loaf pan (or pans) with organic cooking spray.
2. Coat skillet with cooking spray and put it on the stove over medium heat. Add the onion, carrot, and garlic. Stir for 10 minutes until the vegetables have softened. Take the pan off the heat and let the vegetables cool.
3. When the vegetables are cool, remove and throw away the garlic clove. Add the minced parsley and stir.
4. In a large bowl, combine the vegetable mixture with the ground turkey, tomato sauce, egg substitute, and breadcrumbs. Mix well, then pack firmly into the greased loaf pan. Top with the ketchup.
5. Bake in the preheated oven for 50 minutes.
6. When the meatloaf has finished baking, remove it from the oven and cover with aluminum foil. Let stand for 10 minutes. If you're eating the meatloaf for dinner, cut it into 8 slices and serve warm.
7. If you're making the meatloaf just for sandwiches, let it cool completely before slicing. Put a slice of meatloaf into a small pita and enjoy!

Hash Browns Kids Will Love

Prep-Time: 10 minutes

Cook Time: 10 minutes

Recipe makes: 4 servings

2-3 fresh potatoes, grated
1/2 a medium onion
about a cup of grated fresh zucchini

Egg white substitute or egg white from organic eggs (For patties)
2 tbls. olive oil
Salt and pepper to taste

This recipe can be modified in many different ways depending on what the main dish is.

Do half Yukon gold and half sweet potato PLUS add yellow squash, green zucchini and onion into the recipe. Grate all the ingredients together.

Mexican night? Add red, yellow and green pepper to potatoes, grated together and sauted in olive oil, onion and then salt and pepper to taste.

Want to make patties? Add a bit of egg white to be able to form patties, sauté in skillet til browned. 

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Vanilla Strawberry Smoothie


8-10 oz. Almond Milk (can substitute rice milk, regular milk, or soy)

1.5 scoop of TLS Vanilla Whey Protein Shake (or your favorite vanilla protein powder)

1 handful of organic spinach leaves

4-5 small – medium strawberries (I prefer frozen because they act like ice cubes and seem sweeter)

Optional: flax or chia seeds for additional nutrition boost. I rotate them.

 

Combine all ingredients in blender and mix for about 1-2 minutes, or until everything is completely turned into a smoothie. Enjoy!!!

My favorite nutrition shakes are TLS - no sugar added, they taste amazing, 18g of pure protein without any additives, 10g of fiber, and follows low-glycemic lifestyle. The body can only absorb 20g o protein at one time; so these are formulated for best absorption. Also comes in chocolate. Click here for more information about TLS