education. nutrition. fitness

Breakfast Veggie Omelet - Serves 4

4 eggs
1/2  teaspoon sea salt 
1/2  teaspoon black or red pepper
1 teaspoon soy margarine / vegetable pan spray
1 small tomato, finely chopped
1 small zucchini, finely chopped

Beat 4 eggs in a bowl. Mix egg with seasoning salt and pepper in a bowl until all white disappears. Heat soy margarine/vegetable pan spray in large saucepan or skillet. Sauté tomatoes, zucchini until lightly brown over medium heat. Remove from skillet and set aside in a bowl. If needed add another teaspoon of soy margarine or pan spray in skillet. On medium heat add egg mixture. Cook for two minutes until egg begins to ruffle up around the side of the skillet. Sprinkle sauté vegetables on top of egg and fold egg over the vegetable. Flip omelet over heat for 60 seconds. Remove from heat and serve hot. 

Grams: 79  |  Calories: 93  |  Protein: 7  |  Carb: 2  |  Sugar 1  |  Fiber: trace  |  Fat: 6  |  Sodium:  375

Pineapple Upside Down Cake - Serves 16

1 stick soy margarine, softened
1/2  cup natural sugar
2 eggs 
1 teaspoon vanilla
1 1/2 cups all purpose flour
2 teaspoons baking powder
1/2  cup soy milk

Bottom Mixture for Cake
1/2  cup organic brown sugar
1 (20 ounce can) crushed pineapples, drain
1/2  cup soy margarine

Melt butter in a 9-inch cast iron skillet over low heat. Add organic brown sugar and stir well. Turn heat off and  spread crushed pineapple over the sugar mixture. Set aside.  Preheat oven to 350 degrees . Use whisk to blend soy margarine and sugar. With a mixer set on medium speed blend eggs into margarine mixer, adding one at a time, blending well. Add vanilla extract and beat well. Add flour and milk to batter, alternating , beginning and ending with flour. Pour prepared batter over top of pineapple mixture in skillet and bake for 30 minutes. Remove from oven and place on a wire rack to cool. 

Grams: 90  |  Carb: 32  |  Fat: 7  |  Calories: 213  |  Suga: 19  |  Sodium: 131  |  Protein: 5  |  Fiber: 2

Spinach Salad - Serves 4

8 ounces fresh spinach
1/2 purple onion, sliced
1 cup sliced strawberries
1/2  cup vinaigrette low fat dressing

Wash spinach.  Place in medium bowl. slice onion and strawberries. Place Spinach in bowl and top with onions and  strawberries . Dressing optional. 

Grams: 126  |  Calories: 44  |  Protein: 2  |  Carb: 9  |  Sugar 4  |  Fiber: 3  |  Fat: 0  |  Sodium: 171


We have provided some of our healthy recipes for you to try at home.

​Saucy Veggie Cornbread Cakes - Serves 6

1 cup natural yellow cornmeal
1 teaspoon baking powder
1/2  teaspoon salt
1/2  teaspoon red pepper
1/2  cup green onion, chopped
1/2  cup tomatoes, diced
1/8   cup celery, diced
1 egg
1/2  cup soy milk

Combine all dry ingredients and set aside.  Beat eggs and add milk and mix well. Add egg mixture to flour mixture and beat until smooth. Pour 1/3 cup  mixture in greased pan and cook on each side for one minute or until bubbles appear. 

Grams: 92  |  Calories: 112  |  Protein: 4  |  Carb: 22  |  Sugar 2  |  Fiber: 2  |  Fat: 2  |  Sodium: 309