Author: Aura@admin

Here is a healthy & tasty recipe for Spinach and Tofu Salad.

Ingredients

4 to 6 servings

For the Tofu and Marinade

• ½ pound firm tofu
• ¼ cup soy sauce
• 1 tablespoon toasted sesame oil
• 1 tablespoon rice wine vinegar
• 1 tablespoon sake
• 1 tablespoon brown sugar
• 1 teaspoon grated ginger
• Pinch of cayenne

For the Salad

• 8 ounces medium spinach leaves
• 2 tablespoons lime or lemon juice
• 2 teaspoons brown sugar
• 1 tablespoon toasted sesame oil
• 3 tablespoons vegetable oil
• 1 tablespoon soy sauce
• 2 tablespoons white or red miso
• ½ teaspoon grated garlic (from about 2 to 3 cloves)
• 1 teaspoon grated ginger
(from a peeled 1-inch piece)
• 1 cup chopped cucumber
• 1 cup thinly sliced daikon radish
• 1 cup frozen edamame, thawed
• 1 teaspoon sesame seeds
• 2 tablespoons pumpkin seeds
• 2 tablespoons roasted peanuts
• Pinch of kosher salt or flaky sea salt

Instructions

Heat oven to 375 degrees. Slice tofu into 1-inch-by-2-inch pieces about ¼-inch thick and place in a deep bowl or on a platter.

Make the marinade: In a medium bowl, whisk together soy sauce, sesame oil, vinegar, sake, brown sugar, ginger and cayenne. Pour marinade over tofu slices to coat well. Leave in marinade for at least 15 minutes. (You may marinate the tofu up to 24 hours in advance.)

While the tofu marinates, pick over spinach leaves and remove any tough stems. Swish the spinach in a deep bowl of cold water. Lift leaves from water into a colander. If you see any sand in the water, repeat up to 3 times, using fresh water each time. Drain well and dry spinach, then wrap in a kitchen towel and refrigerate until ready to use. (You may wash the spinach up to 24 hours in advance.)

Make the dressing: In a small bowl, whisk together lime juice, brown sugar, sesame oil, vegetable oil, soy sauce, miso, garlic and ginger.

Line a baking sheet with parchment paper, and arrange the tofu pieces in a single layer. Spoon remaining marinade over tofu. Bake, uncovered, for 15 to 20 minutes, until slightly crisped. Remove and leave at room temperature.

To make the salad, arrange spinach in a low, wide salad bowl or on a deep platter. Scatter cucumber, daikon and edamame over spinach, then sprinkle with sesame seeds, pumpkin seeds and peanuts. Tuck slices of tofu here and there.

Sprinkle a pinch of salt over everything, then drizzle salad with dressing and serve.

Here is a quick & easy recipe for Keto Tuna Salad Lettuce Wraps. Healthy tuna salad made with flaky canned tuna, greek yogurt, and eggs. Low in carbs, so easy to make, and keto-friendly. They are perfect to serve as a light lunch or as appetizers for a get-together.

Ingredients

• Serves 8 People
• 2 cans Albacore Tuna (no mercury) (drained and
flaked) 5-6 oz each
• 1/4 small Red onion finely chopped
• 4-5 Radishes finely chopped
• 4 large Eggs
• 1/4 cup Plain Greek Yogurt
• 1 tbsp. Mustard
• 3 tbsp. Freshly Chopped Dill Weed
• Kosher salt to taste
• Freshly ground black pepper to taste

Instructions

Bring a pot of water to a boil over medium-high heat. Carefully add the eggs and bring the water to a full rolling boil. Once it starts to boil, immediately remove the pot from the heat. Let the eggs stand in hot water for about 15 minutes. After 15 minutes, drain the water and let the eggs sit in an ice bath for 5 minutes before peeling.

Remove the shells and coarsely chopped the eggs, set aside. In a large mixing bowl, add tuna, onion, radishes, chopped eggs, yogurt, mustard, and dill weed. Season with some salt and pepper. Stir until well combined. Serve the salad in lettuce wraps and

Here is a quick & easy recipe for bright and fun to eat Raspberry Yogurt Smoothie for a flavorful and nutritional breakfast!

Ingredients

• 1 cup low-fat vanilla yogurt
• 2 tablespoon of EatGoodFeelGood Chocolate
Raspberry Protein Smoothie Powder
• 1 cup frozen raspberries
• 2/3 cup light coconut milk
• 1 cup ice (about 12 cubes)

Instructions

Blend all ingredients in a blender until smooth. Serve immediately and enjoy.

Here is a quick & easy recipe for bright and fun to eat Raspberry Coconut Smoothie Bowl for a flavorful and nutritional breakfast!

Ingredients

• 2 cups frozen raspberries
• 3-4 tablespoon of EatGoodFeelGood Chocolate
Raspberry Protein Smoothie Powder
• 1/2 frozen banana
• 2/3 cup light coconut milk
• 1 tablespoon chia seeds

Optional garnishes: shredded coconut, shaved dark chocolate, hazelnuts,

Instructions

Puree the raspberries, banana, coconut milk and chia seeds in a blender until smooth. The mixture will be very thick and you will need to push the ingredients down to get the blender going. If needed, add a little more coconut milk to get the blender going. Garnish with shredded coconut, shaved dark chocolate, hazelnuts. Enjoy!

Here is a quick & easy recipe for Salted Caramel Smoothie Bowl

Ingredients

• 3-4 tablespoon of EatGoodFeelGood Caramel
Protein Smoothie Powder
• 1/2 frozen banana
• 3 soft dates, pits removed
• 1 cup (240 mL) unsweetened almond milk
• 3 Tbsp (45 mL) any nut butter of choice
• 2 Tbsp (14 g) ground flaxseeds
• 1 tsp (5 mL) pure vanilla extract
• 1 tsp (3 g) ground cinnamon
• 1/8 tsp salt

Instructions

In a high-speed blender, add all the ingredients and blend on high until smooth. Divide the smoothie between bowls, add your favourite toppings, and enjoy!

INGREDIENTS

• 7 oz Gluten Free White Rolls
• 21 oz ripe mixed tomatoes, roughly chopped
• 1 tbsp capers, rinsed
• 1 small red onion, very finely sliced
• 10 oz jarred red peppers, drained and roughly chopped
• 6 anchovy filets, drained and chopped
• 2 tbsp red wine vinegar
• 4 tbsp extra virgin olive oil
• fresh basil.

Instructions

1. Tear the bread into chunks, toast in a dry frying pan over a medium heat until golden.
2. Into a large salad bowl put the tomatoes, capers, onion, peppers and anchovy.
3. Dress with vinegar and olive oil.
4. Season to taste and toss everything together.
5. Add the bread and toss through.
6. Tear in the basil leaves and serve.

Ingredients

• 15 ounce can chickpeas, rinsed and drained
• 1 1/2 cups chopped Persian or English cucumbers
• 1 cup cherry tomatoes, halved
• 1 cup fresh or frozen (defrosted) corn (if using fresh,
grilled is best)
• 1 peach, diced
• 1 Jalapeño, seeded and minced
• 1 tablespoon finely chopped chives
• 1/4 cup basil leaves, chopped
• 1/2 cup cubed or crumbled feta cheese
• 1/4 cup fresh lemon juice
• 1 1/2 tablespoons olive oil
• 1 tablespoon dijon mustard
• 1 tablespoon honey
• Kosher salt and fresh ground black pepper to taste

Instructions

In a large serving bowl combine the chickpeas, cucumber, tomatoes, peach, corn, jalapeño, basil, chives and feta.

In a small bowl whisk together the lemon juice, dijon, honey, olive oil salt and pepper. Pour the vinaigrette over the salad and stir together until combined. Taste for seasoning and serve or cover and refrigerate until ready to serve.

Nutrition Information:
YIELD: 5 SERVING SIZE: 1
Amount Per Serving:
CALORIES: 268
TOTAL FAT: 10g
SATURATED FAT: 3g
TRANS FAT: 0g
SODIUM: 435mg CARBOHYDRATES: 38g
FIBER: 8g
SUGAR: 13g
PROTEIN: 10g

INGREDIENTS
• 2 slices of Promise Gluten Free Multigrain Bread
• ½ an avocado sliced
• Alfalfa sprouts
• 1 tblsp basil pesto
• Salt and Pepper

Instructions

Toast slices of bread. Top with sliced avocado. Drizzle pesto on the avocado. Top with sprouts. Season with salt and pepper.

Ingredients

• 31 15oz can chickpeas, drained
• 3 tbsp tahini
• 1 garlic clove, peeled
• 2 tbsp lemon juice
• ¾ cup pumpkin puree
• 2-3 tbsp olive oil, divided
• 1 tsp cumin
• ½ tsp salt
• ½ tsp cayenne (if desired)
• Promise Gluten Free Soft White Rolls
• Pumpkin seeds for garnish

Instructions

STEP 1
Preheat oven to 375° F / 200° C.

STEP 2
Cut rolls at an angle into ¼” slices (or desired thickness). Lightly brush both sides with olive oil and arrange on baking sheet. Sprinkle with salt and pepper (if desired). Bake for 5 minutes, flip and bake another 5 minutes.

STEP 3
Place chickpeas, tahini, garlic, lemon juice, and pumpkin puree in a food processor and pulse until combined. Add in olive oil, cumin, salt, and cayenne (if using), and pulse until smooth. Adjust seasoning to taste.

Here is a quick & easy recipe for Pina Colada Smoothie

A tropical mix of pineapple and coconut blended into creamy goodness. This healthy Pina Colada smoothie is a perfect option for a poolside drink during summer!

Ingredients

• 3/4 cup coconut milk
• 2 to 3 cups frozen pineapple
• 2 tablespoon Auraluv EatGoodFeelGood Pinacolada
Protein Smoothie powder
• 1 cup ice

For serving (optional): fresh pineapple slices, whipped cream, cherries

Instructions

Combine the coconut milk (stir first), sugar, pineapple and ice in a blender. Blend on high power until smooth. Add more coconut milk or frozen pineapple if needed to reach desired consistency.

Enjoy this summer drink!