Walnut-Rosemary Crusted Salmon


2 teaspoons Dijon mustard
1 clove garlic, minced
¼ teaspoon lemon zest
1 teaspoon lemon juice
1 teaspoon chopped fresh rosemary
½ teaspoon honey
½ teaspoon kosher salt
¼ teaspoon crushed red pepper
3 tablespoons panko breadcrumbs
3 tablespoons finely chopped walnuts
1 teaspoon extra-virgin olive oil 
1 (1 pound) skinless salmon fillet, fresh or frozen
Olive oil cooking spray
Chopped fresh parsley and lemon wedges for garnish
How to Make It:
Step 1
Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.

Step 2
Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.

Step 3
Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.

Step 4
Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

Step 5
Sprinkle with parsley and serve with lemon wedges, if desired.

Crockpot Chicken Portabello Over Linguine


4 Chicken Breasts cut in half lengthwise to make eight pieces
1 package of sliced portabello mushrooms
1lb of fresh green beans cleaned and snipped
1lb of fresh sliced carrots
8 fresh plum tomatoes quartered and processed in food processor chunky style, you can use vine tomatoes as well.
1 1/2 cup of white wine
1/2 teaspoon of oregano, basil, salt and pepper
2 tablespoon fresh parsley, minced garlic, fresh basil leaves for garnish
1/4 teaspoon of rosemary, thyme, cayenne pepper
1 can of tomato paste
grating cheeseor garnish
How to Make It:
Place vegetables on the bottom of a 5 quart crock pot that has been sprayed with a light oil. Place chicken on top. In a bowl, mix tomatoes, wine, paste, and spices. Pour over chicken. Set the crock pot on low, for 8 hours. High for 6 hours. Boil linguine in salt water. Spoon on plate first top with chicken and vegetables, add cheese and serve.

Healthy Fish Tacos


Fish Breading:
1/2c plain bread crumbs
1/2c corn flake crumbs
1/2c flour
Salt or Seasoned Salt to Taste (I like a lemon-dill seafood salt)
3 egg whites
1lb white fish (tiliapia, cod or anything you like)
Dill Sauce:
1/2c Greek Yogurt
1/2c Mayonaise
3-4 limes
1/2-1 tsp ground dill seed
1/2-1 tsp cumin
1/2-1 tsp ground cayenne pepper
Chopped pepper of your choice added to your taste. I use a can of chopped jalapenos because it's quick & easy.
Salt to taste
 lemon wedges for garnish

How to Make It:
Heat oven to 450 degrees
Slice the fish into 1" X 3" strips
Place a wire rack on top of a baking sheet. Coat the rack and sheet with non-stick spray.
Mix bread crumbs, corn flake crumbs and salt in a shallow dish to dip the fish into.
Put flour in another dish and the egg whites in third dish.
Lightly beat the egg whites.
Coat each fish strip with flour, then dip in the egg whites and coat with the crumb mixture.
Place on wire rack.
Spray more non-stick spray on the fish sticks if desired.
Bake for 10-15 minutes until lightly browned.

Mix greek yogurt and mayo.
Squeeze lime juice into the mixture until the consistency is runny.
Add remaining ingredients and you're done!

Prep time: 30min
Cook time: 10min

Healthy Chocolate Peanut Butter Shake


2/3 cup plain, unsweetened, vanilla almond milk
2 oz. lite silken tofu
3 oz. plain, non-fat Greek yogurt
2 teaspoons natural peanut butter*
2 or 3 teaspoons agave nectar, or to taste
1/2 teaspoon pure vanilla extract
3 teaspoons unsweetened cocoa powder
1 or 2 ice cubes, cracked
dash of ground cinnamon, optional
How to Make It:
Combine all ingredients in blender and mix/blend on high until thick and creamy. Pour into a glass and serve.

Chewey Oat Breakfast Cookies


3 ripe bananas (mashed)
1/3 cup apple sauce, no added sugar
2 cup rolled oats
1/3 cup almond milk
1/2 cup dried raisins
1 tsp vanilla extract
1 tsp cinnamon powder

How to Make It:
Mix all ingredients with a wooden spoon. Using a tablespoon, deposit cookie dough by spoonful on cookie sheet lined with parchment paper. Bake at 350 degrees C. for 15 to 20 minutes.
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