Tastes like steak! Seared tuna is one of my favorite foods. Serve with green salad and tomato topped with your choice of low fat, low sodium Asian dressing. Serve on square plates with chop sticks for a fun meal with friends or family.

1 cup white and black seeds
1 Tbsp sesame oil
1 Tbsp wasabi powder (optional)
Pinch salt and pepper
2 pieces tuna loin, cut in half

Directions:
1. Combine seeds and wasabi
2. Sprinkle with salt and pepper
3. Heat pan on medium heat
4. coat pan with Pam then with sesame oil
5. Sear tuna 2 minutes on each side

Health Benefits
High in protein and low in fat, this alternative to beefy steak, is a taste sensation. Full of healthy omega 3 fatty acids. Black and white seeds contains over 100 nutrients, full of omega 3’s too.

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Pork chops tend to have a bad reputation when it comes to meat. But a diet that isn’t varied can become boring quick. If you enjoy pork chops now and then, try this dish with some added spice.

1/2 cup Caribbean jerk spice
4 six-ounce thin pork chops
4 sweet potatoes (baked)
Cinnamon

Directions:

Sweet Potatoes
Preheat oven to 350 degrees
Rinse clean and poke potatoes with fork
Spray pan and bake in oven for one hour.

While sweet potatoes are cooking, prepare pork chops. To get a nice grilled flavor, sear on each side in a hot skillet for 1 minute on each side, before placing in oven.

Pork Chops
Spray pan with Pam
Coat pork chops with Caribbean jerk spice and bake for 20 minutes in 350 degree oven.

Health Benefits
Pork chops are the super meat of protein, one serving gives you almost all the protein you need for the day. High in omega 3 and omega 6 fatty acids. Choose lean varieties and bake or grill. Remember portion control is important, eat only one chop. Sweet potatoes are high in fiber, vitamins A and C, these golden beauties are nutrient rich. Low fat and naturally sweet.

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For a fast healthy dinner that’s better than fast food, try this take on delicious chili fries and burgers. Chili fries are great as a snack, or for entertaining. Serve ’em up with delicious and nutritious turkey burgers that you grill at home. Your kids and their friends are sure to love them.

Chili Fries
4 medium baking potatoes, cut lengthwise into eights
1 Tbsp olive oil
Chili powder
Pinch salt and pepper

Directions

1. Preheat oven to 450 degrees F.
2. Lightly coat potatoes with olive oil
3. Sprinkle with chili powder, salt and pepper
4. Bake for 25 to 30 minutes

Turkey Burgers
I buy the Jennie O brand of turkey patties. They are so easy. Just sprinkle with garlic on each side and grill the burgers over medium heat. Cook about 3 to 4 minutes on each side.

No buns, just eat with lettuce, tomato and onion.

Health Benefits
The turkey burgers are an excellent source of protein, with little saturated fat. Low sodium, low cholesterol, no sugar. French fries don’t have to be bad, especially when they are baked in the oven. Potatoes are high in potassium and vitamin C. A good source of plant protein, without any fat.

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Talk about delicious! This is a great dish no matter what the weather. Cukes and tomatoes are always cool, but the chickpeas make this dish kind of warm and cozy.

1 can 15 oz.
1 cucumber, peeled and thinly sliced
4-5 tomatoes cut into wedges
2 Tbsp. of chopped fresh basil
1/4 cup champagne vinegar/or any vinegar & oil for dressing

Directions
1. Drain Chick Peas
2. Add together in bowl, chick peas, cucumber, tomato and basil.
3. Go light on the dressing, let the natural juices of the salad work together.

Health Benefits
High in fiber and great source of protein, chickpeas are a healthy addition to your diet. Helps to lower cholesterol and improve sugar levels. Of course the tomatoes are full of antioxidants and are excellent for digestion. The scent of basil gets my mouth watering, especially when paired with the tomato.

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A great alternative to sugar-filled cupcakes. Mouth-watering muffins that are sure to please, just ask my son, Ricky–they’re his favorite! Extra bonus: your house will smell like an autumn breeze, while these are cakes are cooking.

2 cups of whole-wheat flour
2 tsp baking powder
1/2 tsp cinnamon
1/2 tsp ginger
1 cup canned plain pumpkin (not pie filling)
1/2 cup skim milk
Pinch of salt (optional)
1/3 cup light brown sugar
1/3 cup applesauce
1 egg
1 Tbsp olive oil
3/4 cup pumpkin seeds

Directions
1. Preheat oven 350 degrees F.
2. Mix together flour, baking powder, cinnamon, ginger and pinch of salt.
3. Whisk together pumpkin, milk, brown sugar, egg, apple sauce, oil until smooth.
4. Add dry ingredients to pumpkin mixture. (It’s okay if it’s a little lumpy.) Stir in seeds
5. Use a nonstick 12-cup muffin tin. Spray lightly with Pam. Divide batter evenly. Cups should be about 2/3 full.
6. Bake for 25 minutes until golden. Test with a toothpick–stick it in the center of one of the muffins, if it comes out dry, then they are done.
7. Let cool before removing from tin.

Health Benefits
High in fiber, protein, beta carotene, omega 3 fatty acids. Pumpkin, pumpkin seeds and cinnamon are full of antioxidants. For a healthy heart and a prettier complexion.

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