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5 Delicious Dinners for your Heart, Weight, and Overall Health

understanding nutrition Oct 19, 2021

I love cooking but when you are busy, sometimes its hard to find the time to whip something up. When you do find yourself in the kitchen, think “cook in bulk”. This will make your life so much easier and will also make eating healthy much easier. No matter your eating habits or health needs, you should be able to find a recipe below to enjoy.

Vegan Taco Salad

https://www.vnutritionandwellness.com/walnut-meat-tacos/https://www.mydarlingvegan.com/vegan-taco-salad/

Modified by Dr. Lexi Lain

Ingredients

  • 1 batch of walnuts-taco meat
  • 2 heads of romaine lettuce, chopped
  • 2 cans of organic Black beans
  • 1-2 cups of organic cherry tomatoes
  • 1 Avocado, sliced
  • Corn tortillas chips
  • 1 tbsp coconut oil
  • Salsa of choice
  • 1-2 limes
  • Salt
  • Water as needed
  • Walnut-Minced Meat

Instructions

Place Walnuts in a food processor. Add 1 tsp garlic powder, ½ tsp cumin, ½ tsp chili powder, 1 tbsp tamari/soy sauce. Process until mixture is of a meaty consistency. In a large bowel, add chopped romaine lettuce. Place Walnut-meat mixture in the center. Add the tomatoes, avocado, tortilla chips, and black beans in different lines or in whatever presentation you would like. Be creative. Squeeze the lime on everything. Then drizzle salsa on top and enjoy.

Black Bean Pasta and Stir Fry

Recipe by Dr. Lexi Lain *You do not have to use the Black Bean Pasta. You can do zucchini pasta, rice pasta (my favorite place to go is the oriental section), veggie pasta, quinoa pasta, or rice pasta. The following recipe comes from the Black bean spaghetti packet itself. Recipe modified by Dr. Lexi Lain

Ingredients

  • 1 packet Explore Asia: Black Bean Spaghetti (www.explore-asia.com)
  • 1 can coconut cream
  • 2 tbsp of red curry paste
  • 2 tbsp grated fresh ginger
  • 2 tbsp freshly chopped cilantro
  • 2 tbsp coconut oil
  • Salt and Black pepper
  • (optional) Parmesan cheese.
  • 1 yellow onion
  • 2 garlic cloves
  • 2 colorful bell peppers sliced thinly
  • 1 zucchini
  • 1-2 cups of kale

Boil pasta in 8 cups of water x 6-8 minutes Pour coconut cream, red curry paste, ginger, and cilantro into a saucepan and simmer gently. In a wok or large pan, heat on medium. Add some coconut oil to the pan (about 2 tbs). Sauté onions and garlic. Add bell peppers and then zucchini. Finally, add the kale until the kale becomes bright green. Once the kale is bright green, add the curry sauce to the mixture. You can either mix the pasta with the vegetables or serve the vegetables on top of the pasta. For added protein: add baked chicken, tofu, or shrimp

Ground Turkey stuffed peppers

Recipe by Dr. Lexi Lain

Ingredients

  • 1 pound lean ground Turkey
  • 3 garlic cloves, minced
  • 1/4th cup of fresh parsley chopped
  • 2 tsp cumin powder
  • Pinch of sea salt
  • 3-4 large bell peppers (you can pick your color
  • 1-2 cans or organic diced tomatoes

Preparing the Peppers: Carefully cut the tops to the peppers off and take out the seeds. Place them on a baking pan with the opened end up. Brown Turkey in a frying pan with coconut oil. With it’s toward the end of the browning season with salt, pepper, and 1 tsp cumin. Drain off liquid. Sauté onion, garlic, and 1 tsp of cumin in the same pan. Add meat back into pan. Add the 1-2 cans of organic diced tomatoes. Don’t drain these but actually use the liquid in the cans. Add ½ a cup of chicken broth. Let the flavors simmer x 5 minutes. If you would like to add a grain: cook 1 cup of rice on the side. Combine all ingredients together and place ingredients inside the peppers. If there’s extra, simply place the ingredients around the peppers. Bake at 400 for 45 minutes

Citrus Salmon, Quinoa, and Asparagus

Recipe by Dr. Lexi Lain

Ingredients

  • Salmon
  • 2-3 Oranges
  • Raw local honey (if you desire)
  • 1 cup dried quinoa
  • 1 cup 100% orange juice
  • 1 cup Chicken or Vegetable Broth
  • 4 cloves of garlic
  • 1 yellow onion
  • Asparagus (add as many other veggies as you may like)

For the Salmon Place Salmon in foil. Drizzle olive oil on top. Squeeze fresh oranges on top and place the orange slices around the salmon. Add 2 cloves of crushed garlic. For a sweeter flavor, you may also add honey. Sprinkle a pinch of sea salt and pepper. Bake at 450 degrees, skin side of salmon down, x 12-15 minutes. For the Quinoa Add 1 cup of Quinoa to 1 cup 100% orange juice and 1 cup Chicken or Vegetable broth. Add all ingredients in pot. Bring to a boil and simmer covered x 5-10 minutes or until liquid is all gone. While Salmon and Quinoa are cooking, you can sauté asparagus with a bit of coconut oil, garlic, onions, and orange slices. Squeeze some fresh orange juice on top to compliment the flavors.

Mediterranean Garbanzo Bean and Quinoa Salad

Resource: www.delish.com by Makinze Gore 4/25/2018 Modified by Dr. Lexi Lain

Ingredients For Salad:

  • 2 cans organic chickpeas or garbanzo beans, drained, and rinsed.
  • 1 medium cucumber, chopped
  • 1 red bell pepper
  • ½ red onion
  • ½ cup of kalamata olives
  • 2 fresh medium tomatoes chopped
  • Sea Salt
  • Ground Pepper

For Vinaigrette

  • 1/4th cup of fresh parsley chopped
  • ½ cup of extra virgin olive oil
  • 1 lemon (might need 2 depending on your preference of taste)
  • Salt
  • Pepper

Put it all in a large bowl, mix together, and wallah!

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