AVOCADO, LETTUCE AND TOMATO PITA POCKETS

Makes 4 servings

This juicy vegetarian lunch packs whole grain pitas with a mixture of greens, tomatoes and mashed avocado for a satisfying and colorful midday meal.

Ingredients: 

• 1 large ripe avocado 

• 1 tablespoon red wine vinegar 

• Pinch fine sea salt 

• Pinch ground black pepper 

• 2 whole grain pita pockets 

• 4 butter lettuce leaves 

• 1/4 cup fresh basil leaves 

• 2 medium tomatoes, each cut into 4 slices 

Method: 

In a small bowl, mash avocado with vinegar, salt and pepper until smooth. 

Cut pita pockets in half. Stuff pita pockets with lettuce leaves and basil. Evenly divide avocado mixture between pita pockets, spreading it on the lettuce leaves. Add 2 tomato slices to each pocket.

Nutritional Info: 

Per Serving: Serving size: 1/2 stuffed pita, 180 calories (70 from fat), 8g total fat, 1g saturated fat, 220mg sodium, 25g carbohydrates, (7 g dietary fiber, 2g sugar), 5g protein.

Thank you Whole Foods.

BARLEY AND BEAN SALAD WITH HERB PESTO

Serves 4 to 6 as a main course, 6 to 8 as a side

Layering all the colorful ingredients of this salad separately in a glass bowl makes for a beautiful presentation.

Ingredients: 

• Herb Pesto:

• 1/2 cup lightly packed basil leaves 

• 1/2 cup lightly packed parsley leaves 

• 1/2 cup finely chopped kale (about 1 large leaf) 

• 3 cloves roasted garlic (about 2 teaspoons) 

• 1/2 cup walnut halves 

• 3 tablespoons white wine vinegar 

• 1 tablespoon honey 

• 1/4 teaspoon fine sea salt 

• 1/2 teaspoon ground black pepper 

• Salad:

• 3/4 cup pearl barley 

• 1 (15-ounce) can no-salt added pinto beans, drained 

• 2 tomatoes, diced 

• 1 avocado, diced 

• Kernels from 1 ear sweet corn or 2/3 cup thawed frozen corn 

Method: 

To make the herb pesto, combine basil, parsley, kale, garlic, walnut, vinegar, honey, salt and pepper in a food processor. Add 1 tablespoon water and blend until smooth. Cover and refrigerate.

To make the salad, bring 2 cups water to boil in a medium saucepan. Stir in barley, lower heat and simmer, covered, until barley is tender and most of the water has evaporated, about 35 minutes. Remove from heat and let sit, covered 5 minutes. Transfer to a medium bowl and cool.

In a large (2-quart) bowl, preferably glass, layer barley, beans, tomatoes, avocado and corn. Top with pesto. Toss at the table and serve.

Nutritional Info: 

Per Serving: 360 calories (130 from fat), 14g total fat, 1.5g saturated fat, 140mg sodium, 50gcarbohydrates, (13 g dietary fiber, 8g sugar), 12g protein.

Thank you Whole Foods

MEXICAN-STYLE TACO STEW

Serves 4

An easy-to-throw-together, affordable stew that feeds a crowd. Top bowlfuls of this beefy tomato and corn stew with dollops of sour cream and spoonfuls of your favorite salsa.

Ingredients: 

• 1/2 pound 85% lean ground beef or turkey 

• 1 medium yellow onion, chopped 

• 2 garlic cloves, finely chopped 

• 2 tablespoons taco seasoning (gluten-free) 

• 2 cups low-sodium chicken broth 

• 1 large zucchini or summer squash, cut into small cubes 

• 1 (15-ounce) can no-salt-added black beans, drained and rinsed 

• 1 (14.5-ounce) can diced tomatoes 

• 1 cup frozen corn kernels 

• 1 cup medium salsa 

Method: 

Heat a large pot over medium heat. Add meat and cook, stirring occasionally, until browned, about 10 minutes. Use a slotted spoon to transfer cooked meat to a plate and set aside. In the same pot, cook onion and garlic until onion is translucent, about 6 minutes. Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add broth, squash, beans, tomatoes, corn and salsa and simmer, covered, stirring occasionally, until the vegetables are cooked through and the mixture is thickened, 15 to 20 minutes.

Nutritional Info: 

Per Serving: 310 calories (70 from fat), 8g total fat, 2.5g saturated fat, 35mg cholesterol, 820mgsodium, 42g carbohydrates, (9 g dietary fiber, 10g sugar), 20g protein.

Thank you Whole Foods.

MEDITERRANEAN VEGGIE BURGERS

Ingredients: 

• 1 cup peeled and diced potato (from an 8-ounce russet potato) 

• 2/3 cup cooked garbanzo beans (also known as chickpeas), coarsely mashed 

• 1/2 cup finely chopped kale 

• 1/3 cup quick-cooking oats 

• 1/3 cup finely diced roasted red bell pepper 

• 1/4 cup pitted Kalamata olives, sliced 

• 3 tablespoons finely chopped fresh parsley 

• 1 tablespoon onion granules 

• 1/4 teaspoon ground black pepper 

Method: 

Cook potato in boiling water until very soft, about 15 minutes. Drain and cool slightly.

Preheat the oven to 400°F. In a large bowl, combine potato, garbanzo beans, kale, oats, bell pepper, olives, parsley, onion granules and black pepper. Use your hands to break up chunks of potato and press the ingredients until they hold together. With damp hands, form into patties* about 4 inches in diameter and 3/4-inch thick. Place on a parchment paper-lined baking sheet. Bake 15 minutes, then flip burgers and continue to bake until lightly browned on other side, about 15 minutes longer. 

*Forming neat veggie burgers: 
Dampen the inside of a 1/2-cup measuring cup and pack it with the burger mixture, pressing down firmly. Turn the cup over and shake it gently to release the mixture into the palm of your hand, then press down with your other hand until the patty is about 3/4-inch thick.

Freezing veggie burgers:
Cool cooked burgers and wrap individually in plastic wrap and then foil, or place them in individual resealable plastic bags, and freeze up to 6 months. To reheat, unwrap the burgers, place on a parchment paper-lined baking sheet and bake at 300°F until heated through, 20 to 25 minutes.

Nutritional Info: 

Per Serving: Serving size: 1 burger, 150 calories (45 from fat), 5g total fat, 300mg sodium, 23gcarbohydrates, (4 g dietary fiber, 3g sugar), 5g protein.

[ CHALLENGE 1 ] MANTRA TO MOVE THROUGH LIFE

[ CHALLENGE 1 ] MANTRA TO MOVE THROUGH LIFE

Every year, I pick a mantra, which is a phrase or word to represent the year and how I want to live it! I make business, personal, and life decisions around that word. Words in the past have been: fearless, believe, empowered, strength... and they definitely helped me be a better version of myself just by the power of the word.

One year my word was “faith” because I had lost all faith the previous year. I was totally on my knees after being betrayed by people who I thought were “family.” The rug was ripped out from beneath me. I was honestly not sure I could get up again.

I felt broken with my soul deeply bruised. I needed to learn to trust myself.

How did I end up down a dark alley with people who wanted to destroy me? I chose them. It was completely and utterly baffling to me. I honestly just wanted to give up. If this was the world, then it was too painful for me and I wanted out.

I came home from a particularly rough day and told my husband I was going to ask my business partner to let me out of my partnership. I didn’t know what I wanted to do (other than crawl in a dark hole and die.) Fortunately, my husband Les had faith in me when I did not. He said, “I know you. You will figure it out.”

Simple but powerful words I leaned on until I could believe it myself. That next year was about rebuilding my faith. I looked for the red flags in every decision I made. I listened to my inner voice that would warn me, nudging about situations, business decisions, and people I allowed in my inner circle. I learned I could trust myself.

I challenged my Mamas to do the same and pick a word or phrase to live by. One of my coaches, Lori picked “committed.” I love how she had chosen to use this word in her training for a triathlon. Running hill repeats one day, we were on our fifth hill and she shouted to me with a big smile on her face “I am committed” to finishing six hills today!” I loved hearing her enthusiasm, pride, and confidence proclaimed while pushing herself through to complete the hill! It was awesome! It is amazing what your one word can do.

• What do you do with this mantra? You design your life using it as your guiding light, directing you both personally and professional-ly. When you have a decision to make – ask if it is in alignment with your mantra for the year.

Put it in a place where you will repeat it as your mantra – on your phone, post-it notes, screen saver, 3x5 index cards, on your desktop calendar, etc.

ROASTED SPAGHETTI SQUASH WITH ALMOND CURRY

Serves 4

This casserole-style entrée uses the shells of spaghetti squash as a baking dish for a fun and easy vegan meal.

Ingredients: 

• 1 small (2 1/2 pound) spaghetti squash 

• 1 (14-ounce) can no-salt-added diced tomatoes 

• 1/2 cup unsweetened almond butter 

• 2 teaspoons curry powder 

• 1/4 teaspoon plus 1/8 teaspoon fine sea salt, divided 

• 3 cups thinly sliced greens, such as baby kale or spinach 

Method: 

Preheat the oven to 375°F. Halve squash lengthwise and use a spoon to scoop out seeds and discard. Place squash cut-side down in a 9x13-inch baking dish. Pour 1 cup water into the dish and roast until squash shells are tender when pressed with your finger, about 30 minutes. Let sit until cool enough to handle. Leave oven on.

Meanwhile, pour tomatoes into a strainer set over a bowl. Set tomatoes aside and pour juice into a blender. Add almond butter, curry powder and 1/4 teaspoon of the salt and blend until smooth.  

Rake a fork back and forth across squash to remove flesh in strands, keeping shells intact. Transfer squash to a bowl and toss with remaining 1/8 teaspoon salt. Return shells cut-side up to the baking dish. Spoon one-third of the squash into shells, dividing evenly. Top with half of the tomatoes and half of the greens, then drizzle with about one-third of the almond sauce. Repeat the layering. Top with remaining squash and sauce. Roast until filling is heated through and greens have wilted, about 15 minutes.

Nutritional Info: 

Per Serving: 290 calories (160 from fat), 18g total fat, 1.5g saturated fat, 370mg sodium, 29gcarbohydrates, (9 g dietary fiber, 11g sugar), 9g protein.