Recipes

Ingredients:

• Ground Turkey:
  • 1 pound ground turkey
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
• Quinoa:
  • 1 cup quinoa
  • 2 cups water or chicken broth
  • Pinch of salt
• Veggies:
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 cup bell peppers, diced
  • 1 cup spinach or kale, chopped
  • 1 avocado, sliced
  • 1 cup shelled edamame (cooked according to package instructions)
• Dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions:

1. Cook the Quinoa:
   • Rinse the quinoa under cold water.
   • In a medium saucepan, bring the water or chicken broth to a boil.
   • Add the quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed.
   • Fluff with a fork and set aside.
2. Prepare the Ground Turkey:
   • In a large skillet, heat the olive oil over medium heat.
   • Add the ground turkey and cook until browned, breaking it apart with a spoon.
   • Season with garlic powder, onion powder, paprika, salt, and pepper. Cook until the turkey is fully cooked and no longer pink.
   • Set aside.
3. Prepare the Veggies:
   • While the quinoa and turkey are cooking, prepare the veggies. Halve the cherry tomatoes, dice the cucumber and bell peppers, and chop the spinach or kale.
   • Cook the edamame according to package instructions and set aside.
4. Make the Dressing:
   • In a small bowl, whisk together the olive oil, lemon juice, balsamic vinegar, Dijon mustard, salt, and pepper.
5. Assemble the Protein Bowl:
   • In a large bowl, combine the cooked quinoa, ground turkey, cherry tomatoes, cucumber, bell peppers, spinach or kale, and edamame.
   • Drizzle the dressing over the top and toss to combine.
   • Top with sliced avocado.
6. Serve:
   • Divide the protein bowl into serving dishes.
   • Enjoy immediately or store in the refrigerator for meal prep.

Nutritional Benefits:

• Protein: Ground turkey, quinoa, and edamame are excellent sources of protein.
• Fiber: Quinoa, veggies, edamame, and avocado contribute a good amount of fiber.
• Vitamins and Minerals: The variety of vegetables provides a range of essential vitamins and minerals.
• Healthy Fats: Avocado and olive oil provide healthy fats.

Ingredients:

• Ground Turkey:
  • 1 pound ground turkey
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon hoisin sauce
  • 1 teaspoon sesame oil
  • Salt and pepper to taste
• Spring Roll Filling:
  • 1 cup carrots, julienned
  • 1 cup cucumber, julienned
  • 1 cup red bell pepper, julienned
  • 1 cup shredded lettuce or cabbage
  • 1/2 cup fresh cilantro leaves
  • 1/2 cup fresh mint leaves
  • 1/2 cup fresh basil leaves
  • 1 cup cooked rice noodles (optional)
• Spring Roll Wrappers:
  • 12-15 rice paper wrappers
• Dipping Sauce:
  • 1/4 cup soy sauce
  • 1/4 cup rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon chili garlic sauce (optional for heat)
  • 1 tablespoon chopped peanuts (optional)

Instructions:

1. Prepare the Ground Turkey:
   • Heat the olive oil in a large skillet over medium heat.
   • Add the garlic and ginger, and sauté until fragrant, about 1 minute.
   • Add the ground turkey and cook until browned, breaking it apart with a spoon.
   • Stir in the soy sauce, hoisin sauce, sesame oil, salt, and pepper. Cook until the turkey is fully cooked and well combined with the seasonings.
   • Remove from heat and let it cool slightly.
2. Prepare the Vegetables and Herbs:
   • Julienne the carrots, cucumber, and red bell pepper.
   • Shred the lettuce or cabbage.
   • Rinse and pat dry the cilantro, mint, and basil leaves.
   • Cook the rice noodles according to package instructions, if using. Drain and let cool.
3. Prepare the Dipping Sauce:
   • In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey or maple syrup, and chili garlic sauce (if using).
   • Top with chopped peanuts, if desired.
4. Assemble the Spring Rolls:
   • Fill a shallow dish with warm water. Dip one rice paper wrapper into the water for about 10-15 seconds, or until it becomes pliable but not too soft.
   • Lay the softened rice paper wrapper on a clean, damp kitchen towel or cutting board.
   • In the center of the wrapper, place a small amount of ground turkey, followed by a small handful of the julienned vegetables, shredded lettuce or cabbage, fresh herbs, and rice noodles (if using).
   • Fold the bottom of the wrapper over the filling, then fold in the sides, and roll it up tightly to seal. Repeat with the remaining wrappers and fillings.
5. Serve:
   • Serve the spring rolls immediately with the dipping sauce on the side.

Tips:

• Keep the assembled spring rolls covered with a damp cloth to prevent them from drying out.
• You can customize the filling with any vegetables and herbs you like.

Ingredients:

• 4 large eggs
• 1/2 cup cottage cheese
• 1 tablespoon butter or oil
• 1/2 cup steamed broccoli florets
• 1/2 cup steamed asparagus, cut into bite-sized pieces
• 1/2 cup bell peppers, diced (red, yellow, or green)
• Salt and pepper to taste
• Optional: chopped herbs (such as chives, parsley, or dill) for garnish

Instructions:

1. Prepare the Ingredients:
   • Crack the eggs into a bowl and whisk them until the yolks and whites are fully combined.
   • Add the cottage cheese to the eggs and mix well. Season with a pinch of salt and pepper.
   • Steam the broccoli and asparagus until they are tender but still crisp. Dice the bell peppers.
2. Heat the Pan:
   • Heat a non-stick skillet over medium heat.
   • Add the butter or oil to the pan and let it melt.
3. Cook the Vegetables:
   • Add the bell peppers to the skillet and sauté for 2-3 minutes until they start to soften.
   • Add the steamed broccoli and asparagus to the skillet and cook for another 1-2 minutes until everything is heated through.
4. Cook the Eggs:
   • Pour the egg and cottage cheese mixture into the skillet with the vegetables.
   • Let it sit for a few seconds, then gently stir with a spatula.
   • Continue to cook, stirring occasionally, until the eggs are softly set but still slightly runny. Be careful not to overcook, as the eggs will continue to cook slightly after being removed from the heat.
5. Serve:
   • Remove the eggs and vegetables from the skillet and transfer them to a plate.
   • Garnish with chopped herbs if desired.