This tasty breakfast wrap is rich in protein and fiber to fuel you and help keep you feeling fuller longer.

Spinach, Feta and Sundried Tomato Breakfast Wrap

This egg and veggie wrap is easy to make the morning of or prep ahead of time for a super-quick grab-and-go breakfast.
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American, Mediterranean
Servings 4 servings

Ingredients
  

  • 4 (7-inch) whole wheat or gluten-free tortilla
  • 5 large eggs lightly whisked
  • 2.5 cups spinach, torn
  • 3-4 oz. crumbled feta cheese
  • 4 Tbsp. sundried tomatoes, chopped
  • 2 Tbsp. black olives, chopped (optional)

Instructions
 

  • Toast or microwave tortillas until warm.
  • Spray skillet with nonstick spray; heat over medium heat. Add eggs and spinach, stirring until set, about 3-5 minutes. Place egg-spinach mixture in center of tortillas. Top with feta, tomatoes and olives (if using). Fold up one end, then fold in both sides. Makes 4 servings.
Keyword breakfast sandwich, egg, feta pizza, Healthy breakfast, high protein breakfast, spinach, sundried tomato, wrap

These bowls might trendy, but they are loaded with antioxidants and other powerful nutrients! Beware that some pre-made or restaurant acai bowls can be super-high in calories and added sugars, so whip up your own at home in a matter of minutes! Perfect for breakfast, snack or even a light lunch.

Easy Acai bowls

Easy Acai Bowls

Whip up these trendy nutrient-rich acai bowls in minutes!
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Servings 2 people

Ingredients
  

  • 1 cup frozen acai puree, slightly thawed under running warm water
  • 1/4 cup milk of choice, kefir or unsweetened coconut water
  • 1/2 each frozen banana
  • 1/2 cup frozen or fresh berries or other fruits of choice
  • 1 cup baby spinach or baby kale

Toppings of choice: sliced strawberries or other berries, sliced banana, unsweetened shredded coconut or coconut flakes, chia seeds, nut butter, walnuts or other nuts, ground flax seeds, cacao nibs, low-sugar granola

    Instructions
     

    • Place acai, liquid of choice, banana, berries or other fruit and greens in a high-speed blender. Blend until smooth, thick and not lumpy. Divide and serve in two bowls, with desired toppings. Enjoy for breakfast, lunch or snack.
    Keyword breakfast recipe

    For many of us, spring means asparagus will start appearing at farmer’s markets. Asparagus provides hefty dose of antioxidants to help slow aging process and reduce inflammation, fiber for heart and gut health and folate for a healthy brain. Try adding some spears to omelets or throw on the grill with your favorite protein. Or, make them the highlight of a light lemony green salad, like this one!

    Asparagus Spring Salad with Lemon Dressing

    Refresing spring salad tossed with a light lemon dressing
    Servings 2 people

    Ingredients
      

    • 10 stalks asparagus
    • 2 cups spring mix
    • 2 each mini cucumbers or 1 medium cucumber
    • 1/4 cup radishes, thinly sliced
    • 1/4 cup sweet peas
    • 1/4 cup feta cheese
    • 1/2 each lemon
    • 2 Tbsp olive oil
    • 2 Tbsp champagne or white wine vinegar
    • 1 tsp dried oregano or Italian seasoning
    • Sea salt and freshly ground black pepper

    Instructions
     

    • Trim woody ends from asparagus, rinse and place in a microwave-safe dish. Heat in microwave for about 2-3 minutes, until asparagus is cooked but still tender. Let cool and slice stalks into about 2-inch pieces.
    • Add leafy spring mix to salad bowl. Toss in cut asparagus, cucumbers, radishes and peas.
    • Zest lemon half and add to salad. Then squeeze juice of lemon half into a small bowl.
    • Add olive oil, vinegar and oregano or Italian seasoning herbs to bowl with lemon juice; whisk well to combine.
    • Drizzle lemon salad dressing onto salad; toss lightly to combine. Add salt and pepper, to taste. Top with feta cheese. Enjoy!

    Notes

    Add chopped egg for extra protein.

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    Happy St. Patty’s Day! Even if you’re not wearing green today, you should be getting your greens in. One of my favorite ways is with this Matcha Kale Smoothie. It. Is. DELICIOUS!

    Plus, it’s loaded with protein (thanks to the kefir, milk and protein powder) and nutritious superfoods–like kale, kefir and green tea matcha. And this smoothie works any time of the day… breakfast, post-workout refuel or after school snack. Enjoy!

     

    Matcha Kale Smoothie

    This delicious green smoothie is filled with superfoods like kale, kefir and matcha green tea powder.
    Prep Time 5 minutes
    Total Time 5 minutes
    Course Breakfast
    Servings 1 serving

    Equipment

    • blender

    Ingredients
      

    • 1/2 cup milk (I used 1% but use your favorite)
    • 1/2 cup low-fat kefir or yogurt
    • 1 small banana (or 1/2 large banana)
    • 1 tablespoon almond butter
    • 1 scoop vanilla protein powder (optional)
    • 1 teaspoon green matcha tea powder
    • 1/2 teaspoon vanilla extract
    • Dash of cinnamon (optional)
    • Dust of cocoa powder (optional, for garnish)

    Instructions
     

    • Add all ingredients (except cocoa powder) to blender. Blend until kale is well-chopped and smoothie reaches desired consistency. Pour into glass, sprinkle with a little cocoa powder (if desired) and enjoy!
    Keyword breakfast recipe, green smoothie, smoothie

    This salad is easy to whip up, high in protein and rich in flavor. Thanks to the veggie burger (I love the kale burgers by Dr. Praeger’s) and kefir, this salad boasts a healthy dose of vegetarian protein. Plus, kefir is loaded with gut-healthy probiotics. Taking advantage of the hot skillet by throwing some veggies in with the burgers lends a rich, intense flavor to the salad. Even non-salad lovers will enjoy this protein-rich salad.

    Sauteed Veggie Salad with Kefir Ranch Dressing

    This salad provides a delicious crunch with a probiotic-rich dressing.
    Prep Time 15 minutes
    Cook Time 10 minutes
    Total Time 25 minutes
    Course Salad
    Servings 2 servings

    Ingredients
      

    • 2 each plant-based burger (I used Dr. Praeger's kale burger)
    • 1 cup broccoli, cut floret into smaller pieces
    • 1 each green bell pepper, diced
    • 1 teaspoon olive oil
    • 1 head butter, romaine or other leafy green lettuce, torn
    • 10 each cherry tomatoes, halved
    • 1/2 medium cucumber, diced
    • 1/4 each red onion, finely diced
    • 1 each carrot, shaved into thin strips using a vegetable peeler
    • 1/3 cup nonfat plain kefir
    • 1/4 cup olive oil mayonnaise
    • 1 clove garlic, minced (or thaw a frozen garlic cube)
    • 1 teaspoon favorite dried herbs (parsley, dill, oregano or a blend)
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon onion salt
    • Dash ground pepper

    Instructions
     

    • Add olive oil to large skillet pan and heat over medium-high heat. Place veggie burgers, cut broccoli and diced green peppers in pan; cook until heated through, about 7-10 minutes (flipping burgers halfway). Set aside while making salad and dressing.
    • Distribute remaining vegetables (lettuce through carrots) evenly between two bowls.
    • Make dressing by combining remaining ingredients (kefir through black pepper) to a Mason jar or cup with lid. Shake until well-combined.
    • Top each salad bowl with a burger and sauteed veggies. Drizzle with kefir dressing and enjoy.

    This Seven Species grain and fruit salad is perfect for Tu B’Shevat. Serve alongside chicken or fish, or top with feta for a filling vegetarian side dish. Barley and freekeh are rich in dietary fiber, B vitamins and antioxidants for heart health. The fruits–both the fresh and dried fruits–are rich in dietary fiber, antioxidants, potassium and vitamin C. All of these nutrients are important for a healthy gut, brain and immune system.

    Seven Species Salad

    Seven Species Salad

    This grain and fruit salad makes a perfect side dish alongside chicken or fish, or top with feta for a hearty vegetarian meal.
    Prep Time 15 minutes
    Total Time 15 minutes
    Course Main Course, Salad, Side Dish
    Cuisine American, Mediterranean
    Servings 4 people

    Ingredients
      

    • 1.5 cups barley, cooked
    • 1.5 cups freekeh, cooked
    • 1/4 cup dried figs, chopped
    • 1/2 cup dates, chopped
    • 1/2 cup pomegranate seeds
    • 1/4 cup red grapes, chopped
    • 1.5 tablespoons extra virgin olive oil
    • 1 tablespoon red wine vinegar
    • 1 tablespoon honey
    • Juice of half a lemon
    • Salt and pepper, to taste

    Instructions
     

    • Combine cooked barley and freekeh in a large bowl.
    • Add fruit (figs through grapes) and mix well; set aside.
    • To make dressing, combine olive oil, vinegar, honey and lemon juice. Add dressing to grains and fruit salad and mix well. Add salt and pepper, to taste.
    Keyword grain salad, Seven Species Salad, side dish, Tu B'Shevat, vegetarian meal

    This recipe originally appeared on Kleiner Nutrition on January 25, 2016. This recipe is owned by Smart Mouth Nutrition, LLC.

    This bread is quintessential fall… flavors of tart cranberry and sweet orange and candied ginger in every bite. You can leave the frosting off if you want to cut out some added sugar, but the sweetness mellows out the tartness of the cranberries. To make gluten-free, use two cups of finely ground gluten-free oats and omit the whole wheat flour. Pairs perfectly for the tea or coffee morning, afternoon or night.

    Cranberry Quick Bread with Orange and Ginger

    Prep Time 15 minutes
    Cook Time 45 minutes
    Total Time 55 minutes
    Servings 1 loaf

    Ingredients
      

    Bread

    • 1 cup whole wheat flour
    • 1.25 cups oats
    • 0.5 cup granulated sugar
    • 2 teaspoons ground flax seeds
    • 1.5 teaspoons baking powder
    • 0.5 teaspoon baking soda
    • 0.5 teaspoon kosher salt
    • 0.25 teaspoon ground ginger
    • 4 tablespoons butter
    • Zest from 1 orange
    • 0.75 cups freshly squeezed orange juice, divided (reserve 1/2 teaspoon for frosting)
    • 1 each egg
    • 0.25 cup candied ginger
    • 1 cup cranberries (fresh or frozen)

    Frosting

    • 0.5 cup confectioner's sugar
    • 2 tablespoons orange juice
    • Reserved orange zest

    Instructions
     

    • Preheat oven to 350-F degrees. Lightly oil or grease 9"x5" loaf pan.
    • To make oat flour, grind oats in blender or food processor until finely ground. Set aside.
    • In a medium bowl, whisk together wheat flour, oat flour, sugar, flax seeds, baking powder, baking soda, salt and ground ginger. Cut margarine or butter into dry ingredients until slightly crumbly. Add orange zest, orange juice and egg. Mix until just combined. Fold in candied ginger and cranberries.
    • Add mixture to loaf pan and bake for 45 minutes, or until cooked through. Cool pan on cooling rack.
    • While loaf is cooling, mix the powdered sugar, orange juice and orange zest in a small bowl. Keep adding powdered sugar or orange juice as needed to make frosting that is pour-able but not too thin.
    • When loaf is cool, turn over onto cooling rack or plate. Drizzle frosting on top of loaf.

    This recipe originally appeared on Kleiner Nutrition on November 22, 2015.

    These energy balls make a delicious and portable protein-packed snack, perfect for game day, afterschool snack or post-workout.

     

    Choco-Oat Cookie Dough Energy Balls

    These energy bites make a delicious and portable protein-rich snack, perfect for game day or post-workout.
    Servings 20 balls

    Ingredients
      

    • 1/2-1 cup pitted dates
    • 2 teaspoons vanilla extract
    • 1 cup old-fashioned oats
    • 1/2 cup peanut butter or sunflower butter
    • 1/4 cup ground flax seed
    • 1/4 cup dark chocolate chips or cacao nibs
    • 1/2 teaspoon ground cinnamon
    • Pinch of kosher or sea salt

    Instructions
     

    • Pulse dates and vanilla in a food processor or blender until they form a sticky ball.
    • Add remaining ingredients and pulse until combined and sticky.
    • Wet hands and roll into 1-inch balls.
    • Refrigerate for 15 minutes. Store in an airtight container for up to one week.

    This vegetarian sandwich comes together in about 15 minutes and makes a tasty and plant-based power-packed lunch. If making the night before, store components individually and then assemble before eating. Rich in folate, potassium, dietary fiber, protein and vitamins C and K, this sandwich will please even meat lovers. Serve with tomato soup or fruit for a complete meal.

    Mediterranean Veggie Sandwich

    This vegetarian sandwich comes together in about 15 minutes and makes a tasty and power packed lunch. Rich in folate, potassium, dietary fiber, protein and vitamins C and K, this sandwich will please even meat lovers.
    Prep Time 15 minutes
    Total Time 15 minutes
    Course Main Course
    Cuisine Mediterranean
    Servings 2 sandwiches

    Ingredients
      

    • 2 teaspoon olive oil, divided
    • 1 each red bell pepper, thinly sliced
    • 1 each zucchini, sliced
    • 1 each yellow squash, sliced
    • 4 slices whole grain bread
    • 2 tablespoons hummus
    • 4 ounces feta cheese, crumbled
    • 1/2 cup baby spinach
    • 1 teaspoon balsamic vinegar
    • 1/2 teaspoon dried oregano
    • salt and pepper, to taste

    Instructions
     

    • In a small pan, heat 1 teaspoon olive oil over medium heat. Add peppers, zucchini and squash; cook for 5 minutes.
    • While vegetables are cooking, toast bread lightly in toaster. Spread hummus evenly on top of all four bread slices. Drizzle with remaining olive oil, vinegar and oregano.
    • Top hummus with sauteed vegetables, then evenly sprinkle on feta cheese and top with spinach. Place one slice of toast on top of each sandwich.
    Keyword sandwich

    This post first appeared at Kleiner Nutrition on May 3, 2017.