Breakfast Quesadilla: Sauté sliced bell pepper, onion and mushrooms until tender. Remove and set aside. In the same pan, scramble two eggs and set aside. Place a tortilla in the pan and add the vegetables, eggs and sliced or shredded sharp white cheddar cheese to half of the tortilla. Fold the other half on top and press down lightly. Cook until the bottom has browned. With a spatula, flip the quesadilla over to heat the other side. Remove, slice and enjoy.
– Sierra Atkinson, CSCS
Ingredient Improv: Use any vegetables you prefer or have on hand. Sprinkle with taco seasoning or your favorite seasoning blend to taste. Top with salsa, avocado, fat-free sour cream or plain low-fat Greek yogurt.
Avocado Mango Smoothie: In a blender, add 2 cups baby spinach, 1 cup frozen mango, 1 peeled and pitted avocado, 1 cup orange juice with pulp and 1 cup water. Add a scoop of your favorite protein or collagen powder and blend.
– Maria Pastukhova
Ingredient Improv: Replace baby spinach with chopped kale, romaine lettuce or any other leafy green. Mix up the flavor with frozen chunks of pineapple or a blend of tropical fruits. For a thicker consistency, use 1 cup of ice in place of water or frozen avocado instead of fresh.
Grilled Mushroom and Bean Melt: In a pan over medium heat, sauté sliced mushrooms and onions with a dash of salt and pepper. Mix in half a can of drained and rinsed small white navy beans. Spread the heated mixture onto slices of whole-wheat bread and top with dairy or non-dairy cheese shreds. Heat open-faced in a toaster oven until warm and toasty.
– Anna Tseng, MPH, RDN, LDN
Ingredient Improv: Mix in other ingredients or seasonings such as diced tomatoes, fresh basil or cilantro, garlic powder or onion powder before spreading the mixture onto slices of bread. Swap the bread for a whole-grain pita, tortilla or flatbread.
Laid-back Curry: In a pot, sauté 1 chopped onion and 1 chopped bell pepper with olive oil. Once tender, add 1 can of drained and rinsed chickpeas, 1½ tablespoons curry powder, ½ teaspoon salt, 1 tablespoon tomato paste, about ½ cup yogurt, a drizzle of honey and ¼ cup water. Let simmer on the stove until it forms a thick sauce. Serve over cooked rice.
– Ashley Reaver, MS, RDN
Ingredient Improv: For added flavor, top with fresh cilantro and a dollop of yogurt. Use lentils in place of chickpeas or add cooked shredded chicken for extra protein.
Tuna Salad: In a bowl, mash together a can or pouch of tuna, ½ of a small ripe avocado and a squeeze of lemon juice. Stir until combined. Serve over leafy greens, on crackers or atop whole-grain toast.
– Mackenzie Burgess, RDN
Ingredient Improv: Season the tuna mixture with freshly cracked black pepper, garlic powder or chopped fresh herbs. Increase the protein by mixing in plain Greek yogurt. Incorporate more vegetables or fruit such as diced celery, sliced grapes or chunks of apple.