SP Premium
Walking Guide
Group photo
Author:
SARASMILING's Photo SARASMILING Posts: 8,661
7/4/19 9:50 A

My SparkPage
Send Private Message
Reply


7 VEGAN RECIPES FOR THE FOURTH OF JULY
By Lauren Venosta

When you think about Fourth of July it’s usually centered around burgers, hot dogs, ribs, chicken, sausages, skewers ... the list goes on. Basically, any meat you can BBQ will be found in many Fourth of July celebrations. But what if you don’t eat meat? Or perhaps you just want to have vegan recipes at your Independence Day celebration?

There are so many ways to make delicious Fourth of July recipes that don’t have any animal products. Who said patriotism has to include eating meat? No one! Try one or all seven of these vegan recipes for the Fourth of July. They are sure to satisfy any party guest—vegan or not! And not only are these Fourth of July recipes free of any animal products, but they are also gluten free.

_____________________________________


CHOPPED RAW VEGGIE SALAD
This recipe is fresh, light, and the perfect summer salad to go with your holiday celebration. It’s loaded with vegetables that are crunchy and flavorful and will have all your guests seeking seconds. It pairs well with other appetizers because the vegetables provide the fiber that will help satiate you before the main meal. The dressing has a tangy kick that makes this veggie salad even more delicious.

INGREDIENTS (SALAD)
10 stalks scallion, chopped
2 green bell peppers, diced
1 large (or 2 small) zucchini, diced
1 small head broccoli, chopped into florets
2 ears raw organic corn, kernels removed
1 cup grape tomatoes, halved
12 stalks asparagus, chopped into 1/2-inch pieces

INGREDIENTS (DRESSING)
1/2 cup extra virgin olive oil
5 tablespoons apple cider vinegar
2 teaspoons yellow mustard
2 teaspoons Italian seasoning
1 teaspoon Himalayan pink salt
Black pepper, to taste
Directions

Add all veggies to a large bowl. Whisk together dressing ingredients and pour over vegetables. Mix well and serve immediately or refrigerate for later.

Serves 4 full portions or 8 side portions


_____________________________________



CHICKPEA, CORN, AND ARTICHOKE SALAD
An easy and quick recipe that will make any party guest happy. It has salad in the title, but it’s so filling and satisfying that you won’t feel like you’re eating a salad. The meaty chickpeas give it a heartiness and the artichoke hearts and corn make it feel like summer. Fresh parsley and lemon juice give it a pop of freshness that will lighten up your Fourth of July meal. A small portion is a perfect side dish or a large portion can be a complete meal!

INGREDIENTS
2 15 oz. can chickpeas, drained and rinsed
2 15 oz. can artichoke hearts, drained and roughly chopped
1 cup frozen corn kernels
2 tablespoons extra-virgin olive oil
Juice of 1 lemon
4 tablespoons fresh parsley, chopped
1 teaspoon onion powder
2 teaspoon Himalayan pink salt
1 teaspoon black pepper

DIRECTIONS
Over medium heat, add the olive oil to a large skillet.

Add chickpeas, salt, onion powder, and pepper. Cook until chickpeas have browned.

Once the chickpeas are cooked, add the corn and cook for another 5 minutes.

Next, add in the artichoke hearts, lemon juice, and parsley.

Turn off the heat and stir all ingredients together.

This salad is best served cold, so chill it in the fridge before serving.

Serves 4 full portions or 8 side portions

_____________________________________



ROASTED SWEET POTATO BITES WITH SAVORY YOGURT SAUCE
Think of classic potato salad, but made vegan with a savory and creamy sauce. Even better, think sweet potatoes instead of white russet potatoes! This is the ultimate side dish for your Fourth of July celebration that everyone will be getting seconds of. It’s a simple recipe that packs a ton of flavor and nutrition. You will definitely want to make this for your Independence Day celebration! It’s one recipe you won’t want to miss out on.

INGREDIENTS (SWEET POTATOES)
4 sweet potatoes, washed and cut into 1-inch cubes
2 tablespoons coconut oil, melted
1 tablespoon Himalayan pink salt
1 tablespoon dried parsley flakes
1 tablespoon onion granules
1 teaspoon black pepper

INGREDIENTS (YOGURT SAUCE)
1 cup plain unsweetened coconut yogurt
1/4 cup tahini
3 garlic cloves, minced
Juice of 1 lemon
1 tablespoon dried basil
2 teaspoons onion granules
1 teaspoon Himalayan pink salt

DIRECTIONS
Preheat your oven to 400 degrees.

Line a baking sheet with foil and parchment paper.

Wash sweet potatoes, scrubbing all the dirt off and chop into 1-inch cubes. You can leave the skin on or peel them if you prefer.

Spread your sweet potato cubes evenly on your baking sheet and drizzle with the melted coconut oil. Sprinkle with the salt, parsley, onion granules, and black pepper. Mix with your hands until all the potatoes are evenly coated in the oil and spices.

Bake for 30–35 minutes until potatoes begin to brown on the edges.

Meanwhile, mix all the sauce ingredients in a small bowl and set aside.

When the potatoes are done, let them cool slightly before adding the sauce.

Pour the sauce over the potatoes and mix well.

Refrigerate until ready to serve.

Serves 8 side portions


_____________________________________



LENTIL SLOPPY JOE’S
The sloppy joe is a classic Fourth of July recipe. Anything with meat and a bun is typically found in Fourth of July celebrations all over the country. But let’s make it vegan! By using lentils instead of ground beef, this recipe is full of all the familiar sloppy joe flavors but without the red meat. The filling is delicious and you can serve it to your guests with lettuce cups or with a gluten-free bread or bun of your choosing! It’s a hearty and satisfying vegan Fourth of July meal. These Lentil Sloppy Joe’s are a great option as a main dish element to your overall meal.

INGREDIENTS
2 tablespoons extra virgin olive oil
1/4 cup diced yellow onion
1/4 cup diced red bell pepper
1 large carrot, peeled and diced
1 teaspoon Himalayan pink salt
1/4 teaspoon black pepper
2 cloves garlic, minced
2 heaping tablespoons tomato paste
3 cups cooked lentils
1 1/2 cups tomato sauce
3 tablespoons coconut aminos
1 tablespoon apple cider vinegar
2 teaspoons chili powder
2 teaspoons ground cumin
1/4 teaspoon ground mustard
1/4 teaspoon cayenne pepper

DIRECTIONS
In a medium-sized pot, turn the stove to medium heat.

Add in olive oil, onions, bell pepper, carrot, salt, and pepper. Sauté vegetables until soft, about 7–10 minutes. Add in minced garlic and cook until fragrant.

Next, add in the tomato paste, stir to coat the vegetables, and cook for another 5 minutes. Add in the lentils and the rest of the remaining ingredients. Stir to combine and turn the heat to low.

Let the mixture cook for about 5–10 minutes.

Serve with lettuce cups or a gluten-free bread of your choosing.

Serves 4

_____________________________________



BUFFALO CAULIFLOWER “WINGS” WITH CREAMY DILL DIPPING SAUCE
Chicken wings are American food all the way. The spicy buffalo sauce with ranch dressing or blue cheese is a classic combo that screams Fourth of July. So we’re making it vegan! Cauliflower is a meaty vegetable that, when prepared properly, can be similar to the texture of chicken. If you haven’t tried making buffalo cauliflower before, now is the time! And what’s a buffalo “wing” without a dipping sauce? Enter the creamy dill dipping sauce—the ultimate vegan sauce that tastes like ranch dressing! This recipe will be a hit at your Fourth of July celebration with vegans and nonvegans alike and it works perfectly with other appetizers for a delicious starter!

INGREDIENTS (CAULIFLOWER)
2 heads cauliflower, cut into florets
1 cup almond milk
1 1/4 cup gluten-free all-purpose flour blend
1 tablespoon garlic powder
1 tablespoon onion granules
1 teaspoon Himalayan pink salt
1 cup Frank’s Red Hot Sauce
1 tablespoon coconut oil
1 tablespoon maple syrup

INGREDIENTS (DILL DIPPING SAUCE)
1/2 cup vegan mayonnaise
Juice of 2 lemons
1/3 cup fresh dill, chopped
1 teaspoon Himalayan pink salt
1/2 teaspoon onion granules
1/2 teaspoon black pepper

DIRECTIONS
Preheat oven to 425 degrees.

Line a large baking sheet with tin foil, with parchment paper on top of the foil to prevent sticking.

In a large mixing bowl, whisk together the almond milk, gluten-free flour, and spices. Add the cauliflower florets to the bowl with the flour mixture and mix until all the florets are coated.

Spread evenly on the baking sheet and bake for 30 minutes. You want to make sure the florets are not overcrowded and touching each other on the baking sheet. In order for them to get crispy, they need to have plenty of space. Use two baking sheets if necessary.

Meanwhile, in a small pot, add the coconut oil, maple syrup, and hot sauce. Simmer over medium heat for 30 seconds and remove from heat.

Remove the cauliflower from the oven and pour the hot sauce mixture over the florets. Mix well so all the cauliflower is coated in the sauce.

Put the cauliflower back in the oven and bake for another 20 minutes.

Whisk together the dipping sauce ingredients and set aside.

Once the cauliflower is done, serve on a platter with the dipping sauce on the side.

You can also serve with carrot and celery sticks if you desire.

Serves 4 full portions or 8 snack portions

_____________________________________



ANTI-INFLAMMATORY TURMERIC LEMONADE
What’s the Fourth of July without a cold, refreshing glass of lemonade?! Lemonade is a classic American drink. Especially in the summertime. It’s tart, sweet, and a great drink to chase down the good vegan recipes you will be eating. But this lemonade isn’t your classic sugar-and-water mix. It’s made with fresh lemon juice, stevia, and has a punch of anti-inflammatory turmeric in it, too! It’s easy to make and a delicious recipe to serve in a large pitcher at your party.

INGREDIENTS
1 cup fresh squeezed lemon juice
8 cups water
2 teaspoons ground turmeric
1 teaspoon liquid stevia
Pinch of black pepper

DIRECTIONS
Add all your lemonade ingredients to a large mason jar or pitcher. Shake or mix it up and serve over ice.

If you’re serving it in a pitcher, add lemon slices for looks and extra lemon flavor!

Serves 8

_____________________________________



VANILLA CHOCOLATE CHIP “ICE CREAM”
You can’t have a celebration without a dessert! And what better dessert for summer than ice cream. But ice cream isn’t vegan, so let’s make it vegan! Frozen bananas are the key to this recipe. And your guests won’t even notice it’s vegan. The texture is so smooth and creamy, it’s divine.

INGREDIENTS
4 frozen bananas
3 teaspoons vanilla extract
1/3 cup vegan chocolate chips

DIRECTIONS
Peel and slice the bananas before you freeze them rather than freezing the bananas whole. This will make for a much better textured “ice cream.”

Add the frozen bananas and vanilla extract to a blender and blend until the bananas are broken down and a smooth consistency is reached.

It will take the blender some time to break everything down so be patient. Transfer to a bowl and stir in the chocolate chips.

Serves 2

_____________________________________



Now you have seven vegan recipes for Fourth of July! Salads, side dishes, main dishes, drinks, desserts—it’s all here for your celebration. Now all you have to do is get your family and friends together for the tastiest vegan Fourth of July food you’ve ever had.


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
5/19/19 7:52 A

My SparkPage
Send Private Message
Reply
CHAI SPICED CARROT AND CELERIAC SOUP WITH ROASTED APPLES AND WALNUTS


DESCRIPTION
This recipe balances the flavor of sweet root vegetables, bitter tea, fragrant spices and aromatics; as well as uses naturally high-sodium vegetables, and flavor-layering techniques to create a very flavorful soup without refined salt, oil or sugar. Makes 2 large entrée portions, or 4 smaller first-course portions

INGREDIENTS
1 pound of carrots
1/2 pound celeriac also known as celery root
2 medium yellow onions
4 cups of filtered water
8 whole cardamom pods
8 whole cloves
1 whole cinnamon stick
10 whole black peppercorns
1 whole star anise
1.5 tablespoons Almond butter
½ tsp ground ginger
1 large garlic clove
½ tsp ground cinnamon
½ tsp ground cardamom
1/8 tsp ground clove
1/8 tsp black pepper
2 tablespoons Apple Cider Vinegar
1 green tart apple
1 tsp loose black leaf tea
1 tablespoons freshly squeezed lemon juice
2 tablespoons chopped walnuts

INSTRUCTIONS
Preheat oven to 400°F.

Peel and trim carrots, celeriac, and onions, and reserve the peels and trimmings. Place vegetable trimmings in a medium saucepan with 4 cups of filtered water and whole spices. Bring up to a boil over high heat and reduce heat to a gentle simmer on the stove for 30 minutes.

While the peels and spices are simmering, chop vegetables into uniform 1-inch pieces and place on parchment or silicone lined baking sheet. Create the roasting spice mixture by micro-planing the garlic clove into a paste and adding it to the ground spices, almond butter, and apple cider vinegar. Stir to thoroughly combine and reserve 1 Tbsp of the spice mixture for later.

Toss to coat chopped vegetables with remaining ground spice mixture and roast in the oven for 35-45 minutes or until easily pierced with a knife.

While the vegetables are roasting, core and cut the apple into 1/8 inch slices, toss to coat with reserved spice mixture and set aside.

Remove simmering vegetable trimmings from the heat and stir in loose leaf black tea. Cover pot and steep off the heat for 5 minutes. Then strain spices, tea leaves and vegetable trimmings from simmering liquid. Return the strained simmering liquid to the saucepan and cook to reduce its volume to approximately 2 cups.

Once roasted vegetables are tender, remove them from the oven and transfer them to a high-speed blender. Place the apple slices in an even layer on the baking sheet and broil on high for approximately 5 minutes, checking frequently to avoid burning.

Add 2 cups of the reduced simmering liquid to the blender with the roasted vegetables and blend on high until very smooth. Add the fresh lemon juice to the blender and pulse a few times to incorporate it.

Garnish soup with broiled apple slices and chopped walnuts. Serve warm.


RECIPE NOTES
This winter’s meal is from from Farmacy Revolution’s Sara Speckels

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
5/11/19 9:18 A

My SparkPage
Send Private Message
Reply


**Saw this on FB and had to share!

emoticon BANANA BOAT FOR BREAKFAST

Dairy-Free Yogurt, Berries And Nuts With Granola Sprinkled On Top In A Split Banana

emoticon Nutritious, Delicious, And Filling

Edited by: SARASMILING at: 5/11/2019 (09:22)
Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/16/19 7:03 A

My SparkPage
Send Private Message
Reply
WHITE BEAN SOUP (FASSOULATHA)
Creamy white beans provide the heft and protein to this simple, flavorful soup. The recipe calls for dried beans, but to make this recipe in under 30 minutes, you can use four 15-ounce cans of your favorite white beans (rinse well to cut the sodium in the canning liquid).



INGREDIENTS
1 pound dried white beans
2 tablespoons extra-virgin olive oil
2 large onions
2 stalks celery
2 large carrots
1 quart water
2 large ripe tomatoes
2 teaspoons dried oregano
1 teaspoon salt
1/8 teaspoon cayenne pepper
Ground pepper to taste

PREPARATION
Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.

Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer until vegetables are tender, about 20 minutes. Taste and adjust seasonings.

NUTRITION
Per serving: 258 calories; 43 g carbohydrates; 5 g fat (1 g sat, g mono); 13 g protein; 0 mg cholesterol; 16 g dietary fiber; 895 mg potassium; 326 mg sodium. Nutrition bonus: Vitamin A (70% daily value), Folate (52% dv), Magnesium (27% dv), Potassium (26% dv), Iron (24% dv), Vitamin C (17% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/16/19 7:02 A

My SparkPage
Send Private Message
Reply
WALNUT-ROMAINE SALAD
Pomegranate seeds and walnuts dress up this simple side salad.



INGREDIENTS
2 tablespoons white-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon black pepper
5 tablespoons olive oil
3 hearts of romaine lettuce heads (12 cups chopped)
1 cup pomegranate seeds
1 cup toasted walnuts, chopped

PREPARATION
Blend vinegar, mustard, sugar, salt and pepper. Whisk in olive oil until well combined.
Place lettuce in a large serving bowl. Sprinkle with pomegranate seeds and walnuts. Drizzle with dressing; toss well to combine and serve.

NUTRITION
Per Serving: 207 calories; 10 g carbohydrates; 18 g fat (2 g sat, g mono); 4 g protein; 0 mg cholesterol; 0 g dietary fiber; 52 mg sodium.


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/16/19 7:00 A

My SparkPage
Send Private Message
Reply
VEGGIE TRIO SALAD
Eggplant, red pepper and onions are grilled with herbs and a splash of vinegar in this easy summer side.



INGREDIENTS
3 tablespoons snipped fresh basil, oregano, and/or parsley
3 tablespoons balsamic vinegar
3 tablespoons olive oil
2 cloves garlic, minced
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
1 medium eggplant (about 1 pound), cut lengthwise into 1/2-inch-thick slices
2 medium red sweet peppers, seeded and quartered lengthwise
2 medium sweet onions, cut into 1/2-inch-thick slices

PREPARATION
In a small bowl, stir together herbs, vinegar, oil, garlic, salt and cayenne pepper. Brush eggplant, sweet peppers and onions with some of the herb mixture.

For a charcoal grill, grill vegetables on the rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until crisp-tender, turning and brushing once with some of the herb mixture halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place vegetables on grill rack over heat. Cover and grill as directed.)

Transfer vegetables to a serving dish; toss with the remaining herb mixture. Serve warm or at room temperature.

NUTRITION
Per serving: 116 calories; 12 g carbohydrates; 7 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 4 g dietary fiber; 103 mg sodium.


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/16/19 6:58 A

My SparkPage
Send Private Message
Reply
VEGGIE SPRING ROLLS WITH CHIMICHURRI SAUCE
Typically used on grilled meats, this herby chimichurri sauce is a perfect pairing in this vegan appetizer recipe.



INGREDIENTS
1 1/2 cups lightly packed fresh flat-leaf parsley
1/4 cup olive oil
1/4 cup rice vinegar
6 cloves garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper
1 cup shredded romaine lettuce
3/4 cup packaged coarsely shredded carrots
1/2 bite-size strips zucchini
1/2 bite-size strips peeled jicama
2 green onions, cut into thin bite-size strips
6 8-inches rice papers
6 sprigs fresh flat-leaf parsley

PREPARATION
To prepare chimichurri sauce: In a blender or food processor, combine parsley, oil, vinegar, garlic, salt, pepper and crushed red pepper. Cover and blend or process with several on/off pulses until chopped, but not puréed.

To prepare spring rolls: In a medium bowl, combine half of the sauce, lettuce, carrots, zucchini, jicama and green onions. Let stand for 15 to 30 minutes to allow vegetables to soften slightly and absorb flavor from the sauce, stirring occasionally. Cover and chill the remaining sauce until ready to serve.

To assemble, pour warm water into a pie plate. Carefully dip a rice paper into the water; transfer to a clean kitchen towel. Let stand for several seconds to soften. Place a parsley sprig in the center of the paper. Spoon about 1/3 cup of the vegetable mixture just below the center. Tightly roll up rice paper from the bottom, tucking in one side as you roll.

Repeat with the remaining rice papers, parsley sprigs, and vegetable mixture. Serve spring rolls with the remaining sauce.

TIPS & NOTES
Layer prepared spring rolls between damp paper towels in an airtight container. Store in the refrigerator for up to 4 hours. Store the remaining sauce in the refrigerator for up to 4 hours.

NUTRITION
Per Serving: 152 calories; 15 g carbohydrates; 9 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 2 g dietary fiber; 125 mg sodium.


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/16/19 6:55 A

My SparkPage
Send Private Message
Reply
VEGGIE & HUMMUS SANDWICH
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.



INGREDIENTS
2 slices whole-grain bread
3 tablespoons hummus
1/4 avocado
1/2 cup mixed salad greens
1/4 medium red bell pepper
1/4 cup sliced cucumber
1/4 cup shredded carrot

PREPARATION
Spread one slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve.

TIPS & NOTES
Refrigerate sandwich for up to 4 hours.

NUTRITION
Per serving: 325 calories; 40 g carbohydrates; 14 g fat (2 g sat, g mono); 13 g protein; 0 mg cholesterol; 12 g dietary fiber; 746 mg potassium; 407 mg sodium. Nutrition bonus: Vitamin A (128% daily value), Vitamin C (83% dv), Folate (43% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:45 A

My SparkPage
Send Private Message
Reply
VEGETARIAN SUSHI GRAIN BOWL
Skip the hassle of making sushi rolls at home and just go for this grain bowl. Start with a base of brown rice and add veggies, dressing and creamy avocado for a delicious and easy meal.



INGREDIENTS
2 tablespoons rice vinegar
2 tablespoons reduced-sodium tamari
2 tablespoons avocado oil
2 teaspoons toasted (dark) sesame oil
2 teaspoons grated fresh ginger
2 cups cooked brown rice
1 cup shredded carrot
1 cup diced cucumber
1 avocado, diced
1 cup frozen shelled edamame
1 cup chopped toasted nori
Sesame seeds for garnish

PREPARATION
Combine rice vinegar, tamari, avocado oil, sesame oil and ginger in a small bowl.

Divide brown rice among 4 bowls. Top with equal amounts of carrot, cucumber, avocado, edamame and nori. Drizzle with 2 tablespoons dressing each and sprinkle sesame seeds on top, if desired.

TIPS & NOTES
Prepare dressing (Step 1) up to 3 days ahead.

NUTRITION
Per serving: 357 calories; 38 g carbohydrates; 20 g fat (3 g sat, g mono); 10 g protein; 0 mg cholesterol; 8 g dietary fiber; 641 mg potassium; 380 mg sodium. Nutrition bonus: Vitamin A (96% daily value), Folate (44% dv)

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:44 A

My SparkPage
Send Private Message
Reply
VEGAN SMOOTHIE BOWL
Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like.



INGREDIENTS
1 large banana
1 cup frozen mixed berries
1/2 cup unsweetened soymilk or unsweetened almond milk
1/4 cup pineapple chunks
1/2 kiwi
1 tablespoon sliced almonds
1 tablespoon unsweetened coconut flakes
1 teaspoon chia seeds

PREPARATION
Combine banana, berries and soymilk (or almond milk) in a blender. Blend until smooth.

Pour the smoothie into a bowl and top with pineapple, kiwi, almonds, coconut and chia seeds.

NUTRITION
Per serving: 338 calories; 64 g carbohydrates; 10 g fat (3 g sat, g mono); 9 g protein; 0 mg cholesterol; 12 g dietary fiber; 940 mg potassium; 46 mg sodium. Nutrition bonus: Vitamin C (136% daily value), Vitamin B12 (25% DV), Calcium (23% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:42 A

My SparkPage
Send Private Message
Reply
VEGAN PANCAKES
Make classic light and fluffy pancakes vegan with this easy recipe. Try them topped with your favorite nut butter, maple syrup and fresh berries for a satisfying breakfast.



INGREDIENTS
1 1/2 cups white whole-wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 1/2 cups unsweetened almond milk or other unsweetened nondairy milk
1/4 cup unsweetened applesauce
2 tablespoons coconut oil
1 tablespoon sugar
1 teaspoon vanilla extract

PREPARATION
Whisk flour, baking powder and salt in a large bowl. Whisk milk, applesauce, oil, sugar and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist overmixing—it will make the pancakes tough.

Let the batter sit, without stirring, for 10 to 15 minutes. (As the batter rests, the baking powder forms bubbles that create fluffy pancakes.)

Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about 1/4 cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.

TIPS & NOTES
White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.

The mixture of dry ingredients can be stored airtight for up to 1 month; the batter can be refrigerated for up to 1 day; cooked pancakes can be frozen airtight, in a single layer, for up to 3 months. Reheat in the microwave or oven.

NUTRITION
Per serving: 176 calories; 27 g carbohydrates; 6 g fat (4 g sat, g mono); 6 g protein; 0 mg cholesterol; 3 g dietary fiber; 124 mg potassium; 281 mg sodium. Nutrition bonus: Iron (22% daily value)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:41 A

My SparkPage
Send Private Message
Reply
VEGAN PAD THAI WITH TOFU
You won’t miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami.



INGREDIENTS
6 ounces dried wide rice noodles
2 tablespoons peanut oil
1 14-ounce package extra-firm tofu
3 cloves garlic
1 7-ounce package mung bean sprouts (about 2 cups)
1 bunch scallions, sliced, 1/4 cup reserved for garnish
1/4 cup rice vinegar
3 tablespoons reduced-sodium soy sauce
2 tablespoons brown sugar
1/2 teaspoon crushed red pepper
1/2 teaspoon nutritional yeast
1/4 cup chopped unsalted dry-roasted peanuts
Lime wedges

PREPARATION
Bring a large pot of water to a boil. Add noodles and cook until just al dente, 6 to 8 minutes.

Drain and refresh under cold running water to stop further cooking and prevent sticking.

Meanwhile, heat 1 tablespoon oil in a wok or large skillet over high heat. Add tofu and cook, stirring, until browned on all sides, 5 to 7 minutes. Remove to a plate. Add the remaining 1 tablespoon oil and garlic; cook, stirring, 15 seconds. Add sprouts, scallions, vinegar, soy sauce, brown sugar, crushed red pepper, nutritional yeast and the cooked noodles and tofu. Toss until heated through and the sauce is absorbed, 1 to 2 minutes. Sprinkle with peanuts and the reserved 1/4 cup scallions. Serve with lime wedges.

NUTRITION
Per serving: 401 calories; 52 g carbohydrates; 16 g fat (3 g sat, g mono); 16 g protein; 0 mg cholesterol; 4 g dietary fiber; 391 mg potassium; 438 mg sodium. Nutrition bonus: Calcium (24% daily value), Vitamin C (20% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:40 A

My SparkPage
Send Private Message
Reply
VEGAN CAULIFLOWER ALFREDO
Unbelievably rich and creamy, this easy vegan Alfredo is bound to become a favorite. Be sure to check the ingredient list on your unsweetened almond milk, as some contain vanilla flavoring even if they arent labeled as such. For this recipe, youll want almond milk without any vanilla.



INGREDIENTS
2 cups small cauliflower florets
2 cloves garlic
8 ounces whole-wheat fettuccine
1/2 cup "no-chicken" broth or vegetable broth
1/4 cup unsweetened plain almond milk
2 tablespoons extra-virgin olive oil
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon ground white or black pepper
1/4 cup chopped fresh herbs, such as chives, basil and/or parsley

PREPARATION
Bring 1 inch water to a boil in a large saucepan fitted with a steamer basket. Add cauliflower and garlic; cover and steam until very tender, about 10 minutes.

Meanwhile, bring a large saucepan of water to a boil. Cook fettuccine according to package directions. Drain well. Return the pasta to the pot.

Transfer the cauliflower and garlic to a blender. Add broth, almond milk, oil, mustard, salt and pepper. Blend until very smooth and creamy. Pour the sauce over the pasta and toss to coat. Serve topped with herbs.

TIPS & NOTES
Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Often called "no-chicken broth" it can be found with the soups in the natural-foods section of most supermarkets.

NUTRITION
Per serving: 284 calories; 45 g carbohydrates; 9 g fat (1 g sat, g mono); 9 g protein; 0 mg cholesterol; 7 g dietary fiber; 433 mg potassium; 401 mg sodium. Nutrition bonus: Vitamin C (50% daily value)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:35 A

My SparkPage
Send Private Message
Reply
VEGAN BUDDHA BOWL
This easy grain bowl has so much to love—sweet potatoes, protein-packed chickpeas, creamy avocado and homemade tahini dressing. Make the full recipe on the weekend and pack into individual serving containers for ready-to-go lunches for work all week.



INGREDIENTS
1 medium sweet potato
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground pepper
2 tablespoons tahini
2 tablespoons water
1 tablespoon lemon juice
1 small clove garlic
2 cups cooked quinoa
1 15-ounce can chickpeas
1 firm ripe avocado, diced
1/4 cup chopped fresh parsley or cilantro

PREPARATION
Preheat oven to 425°F.

Toss sweet potato with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a medium bowl. Transfer to a rimmed baking sheet. Roast, stirring once, until tender, 15 to 18 minutes.

Meanwhile, to make the tahini dressing, whisk the remaining 2 tablespoons oil, tahini, water, lemon juice, garlic and the remaining 1/4 teaspoon each salt and pepper in a small bowl.

To serve, divide quinoa among 4 bowls. Top with equal amounts of sweet potato, chickpeas and avocado. Drizzle with the tahini dressing. Sprinkle with parsley (or cilantro).

NUTRITION
Per serving: 455 calories; 51 g carbohydrates; 25 g fat (3 g sat, g mono); 11 g protein; 0 mg cholesterol; 11 g dietary fiber; 742 mg potassium; 472 mg sodium. Nutrition bonus: Vitamin A (118% daily value), Folate (37% dv), Vitamin C (35% dv), Iron (22% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:34 A

My SparkPage
Send Private Message
Reply
VEGAN BLATS (BLTS WITH AVOCADO)
Roasted shiitake mushrooms doused in soy sauce with a dash of smoked paprika become a natural, vegan alternative to bacon. Try them in this vegan version of a classic BLT with creamy avocado and eggless mayonnaise or on top of a salad as a substitute for bacon bits.



INGREDIENTS
1 tablespoon avocado oil
2 tablespoons reduced-sodium tamari
1/2 teaspoon smoked paprika
8 ounces whole shiitake mushrooms
8 small slices whole-grain bread (or 4 large slices
4 tablespoons vegan mayonnaise
1/2 teaspoon finely grated or minced garlic
1 avocado
8 thin slices tomato
4 leaves romaine lettuce

PREPARATION
Preheat oven to 375°F.

Stir oil, tamari and paprika together in a medium bowl. Add shiitakes and stir until all the liquid is absorbed. Spread on a rimmed baking sheet and roast, turning once, until golden brown on both sides, about 30 minutes.

Toast bread. Stir mayonnaise and garlic together in a small bowl.

Spread 1 tablespoon of the mayonnaise mixture on each of 4 pieces of toast. Divide avocado, tomato, lettuce and the roasted shiitakes over the toasts. Top with the remaining toasts.

NUTRITION
Per serving: 271 calories; 21 g carbohydrates; 19 g fat (2 g sat, g mono); 7 g protein; 0 mg cholesterol; 6 g dietary fiber; 530 mg potassium; 541 mg sodium. Nutrition bonus: Vitamin A (81% daily value), Folate (27% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:32 A

My SparkPage
Send Private Message
Reply
TRIPLE BERRY SALAD
This refreshing salad features crisp chopped romaine studded with a trio of berries, and tosses it all up with a quick coconut-mustard dressing.



INGREDIENTS
6 cups coarsely chopped romaine lettuce
3 cups quartered fresh strawberries
1/2 cup fresh raspberries
1/2 cup fresh blueberrries
1/4 cup cream of coconut
2 tablespoons lemon juice
1 tablespoon water
1 tablespoon Dijon mustard
1/2 teaspoon ground ginger
Salt to taste
Ground black pepper to taste
1/4 cup sliced almonds, toasted (optional)

PREPARATION
In a very large bowl, toss together lettuce, strawberries, raspberries and blueberries. If desired, cover and chill for up to 1 hour.

In a small bowl, whisk together cream of coconut, lemon juice, water, mustard and ginger.

Season to taste with salt and pepper. If desired, cover and chill until ready to serve.

To serve, pour dressing over lettuce mixture; toss gently to coat. If desired, sprinkle with almonds.

NUTRITION
Per serving: 89 calories; 17 g carbohydrates; 2 g fat (2 g sat, g mono); 1 g protein; 0 mg cholesterol; 3 g dietary fiber; 273 mg potassium; 164 mg sodium. Nutrition bonus: 59 mg Vitamin C, 88 mg Folate, 30 mg Calcium, 3984 IU Vitamin A



Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:30 A

My SparkPage
Send Private Message
Reply
TOFU, SNOW PEA & CARROT WILD RICE SALAD
Sesame oil and nori (dried seaweed) give this healthy grain-salad recipe Asian flair. Serve as a vegetarian main dish or as a side for lunch or dinner.



INGREDIENTS
1/3 cup toasted sesame oil
1/3 cup rice vinegar
2 tablespoons minced shallot
3/4 teaspoon salt
1/2 teaspoon ground pepper
3 cups cooked and cooled wild rice
2 cups cubed seasoned baked tofu (8 ounces)
2 cups sliced snow peas
1 cup diced carrots
1/4 cup crumbled nori

PREPARATION
Whisk oil, vinegar, shallot, salt and pepper in a large bowl. Add wild rice, tofu, snow peas and carrots; stir to combine. Serve topped with nori.

TIPS & NOTES
To make 3 cups cooked wild rice, bring 1 1/4 cups wild rice and 5 cups water to a boil in a medium saucepan. Reduce heat to maintain a gentle simmer; cover with a tight-fitting lid and cook until tender, 45 to 55 minutes. Drain if needed.

NUTRITION
Per serving: 279 calories; 25 g carbohydrates; 16 g fat (2 g sat, g mono); 11 g protein; 0 mg cholesterol; 3 g dietary fiber; 223 mg potassium; 474 mg sodium. Nutrition bonus: Vitamin A (77% daily value), Vitamin C (27% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/15/19 7:28 A

My SparkPage
Send Private Message
Reply
TOFU CUCUMBER SALAD WITH SPICY PEANUT DRESSING
Making tofu tastier can be as simple as tossing it in a knockout sauce like this Sichuan-inspired peanut dressing. To make this cucumber salad recipe a meal, add rice noodles and double the dressing. Serve with an extra drizzle of sesame oil and sliced scallions.



INGREDIENTS
1 1/2 tablespoons natural peanut butter
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice vinegar
1 1/2 teaspoons toasted (dark) sesame oil
1 teaspoon black bean-garlic sauce
1 teaspoon minced fresh ginger
1/2 teaspoon chile-garlic sauce or Sriracha, or to taste
1/2 teaspoon sugar
1/4 teaspoon finely chopped garlic
1/4 teaspoon ground Sichuan peppercorns
8 ounces extra-firm water-packed tofu, drained and cut into 1/2-inch cubes
1 large English cucumber
1 cup coarsely chopped cilantro
1/4 cup chopped salted roasted peanuts
1/4 cup thinly sliced scallion greens

PREPARATION
To prepare dressing: Combine peanut butter, soy sauce, vinegar, sesame oil, black bean-garlic sauce, ginger, chile-garlic sauce (or Sriracha), sugar, garlic and ground peppercorns in a medium bowl; whisk until well combined.

To prepare salad: Combine tofu, cucumber and 3/4 cup cilantro in a large bowl. Add 2 tablespoons of the dressing; toss until well coated. Cover and refrigerate for 30 minutes.

To serve, transfer salad to a serving bowl. Drizzle with the remaining dressing. Top with peanuts, scallions and the remaining cilantro.

TIPS & NOTES
Refrigerate peanut dressing (Step 1) for up to 1 week; bring to room temperature and whisk before serving.

NUTRITION
Per serving: 167 calories; 7 g carbohydrates; 12 g fat (2 g sat, g mono); 10 g protein; 0 mg cholesterol; 3 g dietary fiber; 278 mg potassium; 316 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:25 A

My SparkPage
Send Private Message
Reply
SUMMER STRAWBERRY SALAD
Fresh fruit lends tropical flavor, and additional fiber, to this sweet and delicious salad.



INGREDIENTS
6 cups chopped romaine lettuce
3 cups sliced fresh strawberries
2 cups cubed fresh pineapple
1 banana, sliced
1/4 cup water
1/4 cup cream of coconut
2 tablespoons lemon juice
1 tablespoon yellow mustard
1/2 teaspoon ground ginger
1/4 cup sliced almonds

PREPARATION
In a very large bowl, toss together lettuce, strawberries, pineapple and banana. If desired, cover and refrigerate for up to 1 hour.

In a small bowl, whisk together water, cream of coconut, lemon juice, mustard and ginger. To serve, pour the dressing over the salad; toss gently to coat. If desired, sprinkle with almonds.

TIPS & NOTES
Refrigerate salad (Step 1) and dressing (Step 2), covered, separately for up to one hour.

NUTRITION
Per serving: 111 calories; 20 g carbohydrates; 4 g fat (3 g sat, g mono); 2 g protein; mg cholesterol; 4 g dietary fiber; 423 mg potassium; 35 mg sodium. Nutrition bonus: 77 mg Vitamin C, 108 mg Folate, 40 mg Calcium, 1 mg Iron, 3206 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:24 A

My SparkPage
Send Private Message
Reply
SPICY BROCCOLI AND BEAN SOUP
This Vietnamese-inspired noodle soup relies on low-calorie vegetable broth, lime juice and soy sauce to add flavor. If you cant find banh pho noodles, any size rice noodle will work.



INGREDIENTS
2 tablespoons lime juice
2 tablespoons reduced-sodium soy sauce
8 ounces firm or extra-firm tofu (fresh bean curd), drained and cut into 1-inch cubes
4 green onions, thinly sliced
3 cloves garlic, minced
1 tablespoon canola oil
4 cups water
2 cups lower-sodium vegetable broth
2 cups small fresh broccoli florets
1 medium carrot, coarsely shredded (1/2 cup)
3 ounces banh pho (Vietnamese wide rice noodles), broken
3/4 cup fresh bean sprouts, well rinsed
1/4 teaspoon crushed red pepper
1/4 cup chopped unsalted peanuts
1/4 cup thinly sliced green onion tops
1/4 cup snipped fresh basil (optional)

PREPARATION
In a medium bowl combine lime juice and soy sauce. Add tofu; toss gently to coat. Cover and let stand at room temperature for 10 minutes.

In a large saucepan cook 4 green onions and the garlic in hot oil over medium heat for 3 minutes, stirring occasionally. Add water and vegetable broth. Bring to boiling. Add broccoli, carrot, and noodles. Return to boiling; reduce heat. Simmer, uncovered, for 4 minutes.

Add tofu and any liquid remaining in the bowl, the sprouts, and the crushed red pepper. Return to boiling; reduce heat. Simmer for 1 to 2 minutes more or until broccoli and noodles are tender and soup is heated through. To serve, ladle soup into bowls. Top with peanuts, green onion tops, and basil (if using).

NUTRITION
Per Serving: 265 calories; 32 g carbohydrates; 11 g fat (1 g sat); 11 g protein; 0 mg cholesterol; 3 g dietary fiber; 307 mg potassium; 615 mg sodium. Nutrition bonus: 1 mg Niacin, 50 mg Vitamin C, 60 mg Folate, 131 mg Calcium, 2 mg Iron, 3256 IU Vitamin A


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:22 A

My SparkPage
Send Private Message
Reply
SPICED SWEET POTATO WEDGES
Instead of basic French fries to accompany your burger dinner, try these savory sweet potatoes that crisp up in the oven—not the fryer.



INGREDIENTS
2 sweet potatoes
1 tablespoon olive oil
1 teaspoon packed brown sugar
1/4 teaspoon kosher salt
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
1/4 teaspoon pumpkin pie spice
1/4 teaspoon hot chili powder

PREPARATION
Preheat oven to 425°F. Place a baking sheet in the oven to preheat.

Cut each sweet potato lengthwise into 8 wedges (16 wedges total). In a large bowl, drizzle sweet potato wedges with olive oil; toss until coated. In a small bowl, stir together brown sugar, kosher salt, smoked paprika, pepper, pumpkin pie spice and chili powder. Sprinkle spice mixture over sweet potatoes; toss to coat.

Arrange wedges in a single layer on the hot baking sheet. Roast 25 to 30 minutes or until tender and browned, turning wedges once halfway through roasting time.

NUTRITION
Per Serving: 124 calories; 22 g carbohydrates; 3 g fat (0 g sat, g mono); 2 g protein; 0 mg cholesterol; 3 g dietary fiber; 351 mg potassium; 182 mg sodium. Nutrition bonus: 1 mg Niacin, 2 mg Vitamin C, 10 mg Folate, 33 mg Calcium, 1 mg Iron, 13080 IU Vitamin A



Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:20 A

My SparkPage
Send Private Message
Reply
SMASHED CUCUMBER SALAD WITH LEMON & CUMIN
Don’t skip salting the cucumbers in this quick cucumber salad recipe—just 10 minutes pulls out some of their excess moisture, concentrating the flavor and keeping the salad from being watered down. Serve as a healthy side dish at a summer cookout alongside burgers and hot dogs.



INGREDIENTS
2 English cucumbers
1/2 teaspoon salt
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon ground pepper

PREPARATION
Place cucumbers on a cutting board and cover with a paper towel or clean kitchen towel. Smash with a meat mallet or heavy pot until they start to break apart. Tear into bite-size pieces and place in a colander; sprinkle with salt and stir. Let stand 10 minutes.

Meanwhile, whisk lemon juice, oil, cumin and pepper in a medium bowl.

Shake the cucumbers in the colander to drain any liquid. Turn the cucumbers out onto a clean kitchen towel and pat dry. Add the cucumbers to the dressing and toss to coat.

TIPS & NOTES
Refrigerate for up to 1 day.

NUTRITION
Per serving: 81 calories; 4 g carbohydrates; 7 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 2 g dietary fiber; 224 mg potassium; 73 mg sodium. Nutrition bonus: Vitamin C (20% daily value)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:18 A

My SparkPage
Send Private Message
Reply
SKILLET-ROASTED VEGETABLES
Heres a beautiful, flavorful approach to getting those veggie servings in.



INGREDIENTS
8 ounces assorted baby beets with greens
8 ounces tiny new potatoes and/or small fingerling potatoes, quartered
1 small sweet potato, peeled and cut into thin wedges
2-3 tablespoons peanut oil
1 cup sugar snap peas or snow peas, trimmed (if desired)
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup chopped fresh cilantro or flat-leaf parsley
2 tablespoons lemon juice
Lemon wedges

PREPARATION
Trim and halve beets; reserve 1/2 cup of the beet greens.

In a covered 12-inch skillet, cook beets, potatoes and sweet potato in hot oil over medium heat for 10 minutes, turning occasionally. Cook, uncovered, for 10 to 15 minutes or until vegetables are tender and brown on all sides, turning occasionally. Add peas to vegetables in pan; sprinkle with salt and pepper. Cook, covered, for 2 to 3 minutes more or until peas are crisp-tender.

Add the reserved 1/2 cup beet greens, cilantro (or parsley) and lemon juice to vegetables; toss gently to coat. Serve with lemon wedges.

NUTRITION
Per serving: 116 calories; 17 g carbohydrates; 5 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 3 g dietary fiber; 419 mg potassium; 146 mg sodium. Nutrition bonus: 21 mg Vitamin C, 60 mg Folate, 30 mg Calcium, 1 mg Iron, 4227 IU Vitamin A


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:16 A

My SparkPage
Send Private Message
Reply
SKILLET-BROWNED BROCCOLI WITH PAN-TOASTED GARLIC
A heated cast-iron skillet perfectly crisps large slices of broccoli in this easy side dish.



INGREDIENTS
3 large broccoli heads with stem ends attached
3 tablespoons olive oil, divided
1/2 teaspoon salt
1/4 teaspoon ground black pepper
3 tablespoons thinly sliced garlic cloves
Sea salt (optional)

PREPARATION
Slice broccoli heads lengthwise into 1-inch-thick slices, cutting from the bottom of the stems through the crown to preserve the shape of the broccoli (reserve any florets that fall away for another use). Brush both sides of each broccoli slice with some of the olive oil and sprinkle with salt and pepper.

Preheat a 12-inch cast-iron skillet over medium heat. Place half of the slices in the heated skillet and set a heavy medium skillet on the slices to press them down in the cast-iron skillet. Cook over medium heat for 3 to 4 minutes or until well browned. Turn slices and cook second side for 3 to 4 minutes more or until browned (for more tender broccoli, cook over medium-low heat for 5 to 6 minutes per side). Transfer to a warm serving platter; cover and keep warm. Repeat with remaining broccoli slices.

Drizzle remaining olive oil into the hot skillet; reduce heat to medium-low. Add garlic slices. Cook garlic about 2 minutes or until the slices are lightly browned, stirring gently and constantly.

Arrange broccoli on serving platter. Sprinkle toasted garlic slices over broccoli. If desired, sprinkle with sea salt. Transfer to a plate lined with paper towels.

TIPS & NOTES
Keep cooked broccoli slices warm in a 300°F oven or cover with foil while cooking remaining broccoli.

NUTRITION
Per serving: 79 calories; 7 g carbohydrates; 5 g fat (1 g sat, g mono); 3 g protein; 0 mg cholesterol; 2 g dietary fiber; 282 mg potassium; 174 mg sodium. Nutrition bonus: 52 mg Folate, 50 mg Calcium, 534 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:13 A

My SparkPage
Send Private Message
Reply
SIMPLY FRENCH GREEN BEANS
Freshly picked sweet and tender green beans shine in this simple side dish.



INGREDIENTS
8 ounces small, thin green beans (2 cups)
1 tablespoon minced shallot
2 teaspoons olive oil
2 teaspoons snipped fresh thyme
1/4 teaspoon salt
1/4 teaspoon ground black pepper

PREPARATION
Rinse beans; drain. If desired, trim tips off beans.

Place a steamer basket in a large skillet. Add water to just below the bottom of basket. Bring water to a boil. Place beans in the basket; cover. Reduce heat; steam for 2 minutes. Drain.

Rinse with cold water or plunge into ice water. Drain well.

In a medium bowl, combine beans, shallot, oil, thyme, salt and pepper; toss gently to mix. Cover and chill for 2 hours.

NUTRITION
Per serving: 38 calories; 4 g carbohydrates; 2 g fat (0 g sat, g mono); 1 g protein; 0 mg cholesterol; 2 g dietary fiber; 117 mg potassium; 149 mg sodium. Nutrition bonus: 8 mg Vitamin C, 20 mg Folate, 20 mg Calcium, 388 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:11 A

My SparkPage
Send Private Message
Reply
SAVOY CABBAGE AND FENNEL SLAW
A piquant mustard vinaigrette dresses this crunchy slaw of fennel, zucchini and cabbage. Cover and chill for 2 to 24 hours before serving.



INGREDIENTS
1 medium fennel bulb with leafy tops
1/3 cup olive oil
1/3 cup white balsamic vinegar or white-wine vinegar
1 tablespoon coarse-grain brown mustard or Dijon mustard
1-2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
8 cups thinly sliced Savoy cabbage (about 1 small head) or one 16-ounce package shredded cabbage with carrot (coleslaw mix)
1 small zucchini, cut into thin bite-size strips

PREPARATION
Cut off stalks from fennel; reserve tops and discard stalks. Discard any wilted outer layers and cut a thin slice from the base of the bulb. Quarter the fennel bulb lengthwise; slice very thinly.

Set aside. Chop enough of the reserved fennel tops to make 1 tablespoon; set aside along with a few sprigs of the feathery leaves.

In a small screw-top jar, combine the 1 tablespoon chopped fennel tops, oil, vinegar, mustard, sugar, salt and pepper. Cover and shake well.

In a very large serving bowl, combine sliced fennel, cabbage (or coleslaw mix) and zucchini; toss gently to combine. Pour vinaigrette over cabbage mixture; toss gently to coat. Cover and chill for 2 to 24 hours.

To serve, garnish the slaw with the reserved sprigs of feathery leaves.

NUTRITION
Per serving: 121 calories; 9 g carbohydrates; 9 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 3 g dietary fiber; 253 mg potassium; 200 mg sodium. Nutrition bonus: 24 mg Vitamin C, 64 mg Folate, 40 mg Calcium, 728 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:09 A

My SparkPage
Send Private Message
Reply
ROASTED TOFU AND VEGGIE POCKETS
A splash of balsamic vinaigrette enhances the tantalizing roasted flavor of this colorful tofu, zucchini, onion and sweet pepper combination.



INGREDIENTS
1/2 16- to 18-ounce package extra-firm water-packed tofu
1 small zucchini (6 ounces), thinly sliced
1 medium onion, halved and thinly sliced
1 red or yellow bell pepper, cut into thin strips
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 large whole-wheat pita rounds, halved
2 tablespoons bottled light balsamic vinaigrette or reduced-calorie Italian salad dressing
1/3 cup shredded mozzarella-flavored soy cheese

PREPARATION
Preheat oven to 450°F. Drain tofu; pat tofu with paper towels until well dried. Cut tofu into 1/4-inch-thick slices; then, cut into 1/2-inch-wide strips. In a large bowl, combine tofu strips, zucchini, onion and bell pepper. Add oil, salt and pepper; toss to coat.

Lightly coat a rimmed baking sheet with cooking spray. Spread tofu mixture evenly in prepared pan. Roast, uncovered, for 10 to 12 minutes or until vegetables are tender, gently stirring once.

Divide roasted tofu and vegetables among pita pockets; drizzle with dressing. Top with shredded soy cheese. Place the filled pitas, filled-sides up, in a 2-quart square baking dish. Bake for 1 to 2 minutes or until cheese melts.

NUTRITION
Per Serving: 189 calories; 23 g carbohydrates; 7 g fat (1 g sat, g mono); 9 g protein; 0 mg cholesterol; 4 g dietary fiber; 198 mg potassium; 433 mg sodium. Nutrition bonus: 1 mg Niacin, 31 mg Vitamin C, 32 mg Folate, 111 mg Calcium, 2 mg Iron, 680 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:07 A

My SparkPage
Send Private Message
Reply
ROASTED SQUASH & FENNEL WITH THYME
We have only one word for this recipe: magical. As the vegetables roast in the oven, the fennel develops sweet, caramel flavors and the summer squash is infused with the garlic. Serve it with grilled pork chops or chicken.



INGREDIENTS
2 small summer squash
1 1/2 cups sliced fennel bulb
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup thinly sliced garlic

PREPARATION
Preheat oven to 450°F.

Quarter squash lengthwise, then cut crosswise into 1-inch pieces. Combine the squash with sliced fennel, oil, thyme, salt and pepper in a large bowl. Spread the mixture evenly on a large, rimmed baking sheet. Roast for 10 minutes. Stir in garlic and roast until the vegetables are tender and the fennel is beginning to brown, about 5 minutes more. Stir in fennel fronds and serve.

NUTRITION
PER serving: 66 calories; 8 g carbohydrates; 4 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 2 g dietary fiber; 388 mg potassium; 167 mg sodium. Nutrition bonus: Vitamin C (35% daily value).

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:05 A

My SparkPage
Send Private Message
Reply
ROASTED RED PEPPER HUMMUS
This vibrant orange hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away! Roasted red peppers make this healthy dip extra flavorful. Serve with veggie chips, pita chips or crudités.



INGREDIENTS
1 15-ounce can no-salt-added chickpeas
1 7-ounce jar roasted red peppers
1/4 cup tahini
1/4 cup extra-virgin olive oil
1/4 cup lemon juice
1 clove garlic
1 teaspoon ground cumin
1/2 teaspoon salt

PREPARATION
Combine chickpeas, peppers, tahini, oil, lemon juice, garlic, cumin and salt in a food processor. Puree until very smooth. Serve with veggie chips, pita chips or crudités.

NUTRITION
Per serving: 177 calories; 12 g carbohydrates; 12 g fat (2 g sat, g mono); 4 g protein; 0 mg cholesterol; 2 g dietary fiber; 137 mg potassium; 318 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:03 A

My SparkPage
Send Private Message
Reply
RED, WHITE & BLUE POPSICLES
These red-white-and-blue popsicles are great to make when fresh blueberries and raspberries are in season. But other fruit, such as chopped strawberries or cherries, could work in this healthy popsicle.



INGREDIENTS
1 1/2 cups blueberries
1 cup raspberries
2 cups limeade

PREPARATION
Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.

NUTRITION
Per serving: 45 calories; 12 g carbohydrates; 0 g fat (0 g sat, g mono); 0 g protein; 0 mg cholesterol; 1 g dietary fiber; 41 mg potassium; 2 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 6:01 A

My SparkPage
Send Private Message
Reply
RED BEAN STEW
Garlic, cilantro, oregano and adobo seasoning add a zesty kick to this vegetarian meal. Its served over brown rice, which adds even more fiber to this healthy main dish.



INGREDIENTS
1 teaspoon cooking oil
2/3 cup chopped red onion
3 cloves garlic, minced
1 cup water
2 tablespoons tomato paste
1 tablespoon snipped fresh cilantro
1 teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
1/2 teaspoon adobo seasoning
1 15-ounce can red kidney beans, rinsed and drained
2 cups hot cooked brown rice
Fresh cilantro sprigs (optional)

PREPARATION
In a large skillet, heat oil over medium heat. Add red onion and garlic; cook about 5 minutes or until onion is tender. Carefully add the water, tomato paste, cilantro, oregano and adobo seasoning. Stir in beans. Bring to boiling; reduce heat. Cook and stir over medium heat for 5 to 10 minutes or until soup is slightly thickened, mashing beans slightly while stirring.

Serve stew with rice. If desired, garnish with cilantro sprigs.

TIPS & NOTES
Look for adobo seasoning at a market that specializes in Hispanic foods.

NUTRITION
Per serving: 220 calories; 44 g carbohydrates; 2 g fat (0 g sat, g mono); 11 g protein; 0 mg cholesterol; 8 g dietary fiber; 427 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/13/19 5:58 A

My SparkPage
Send Private Message
Reply
RAINBOW BUDDHA BOWL WITH CASHEW TAHINI SAUCE
This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.



INGREDIENTS
3/4 cup unsalted cashews
1/2 cup water
1/4 cup packed parsley leaves
1 tablespoon lemon juice or cider vinegar
1 tablespoon extra-virgin olive oil
1/2 teaspoon reduced-sodium tamari or soy sauce
1/4 teaspoon salt
1/2 cup cooked lentils
1/2 cup cooked quinoa
1/2 cup shredded red cabbage
1/4 cup grated raw beet
1/4 cup chopped bell pepper
1/4 cup grated carrot
1/4 cup sliced cucumber
Toasted chopped cashews for garnish

PREPARATION
Blend cashews, water, parsley, lemon juice (or vinegar), oil, tamari (or soy sauce) and salt in a blender until smooth.

Place lentils and quinoa in the center of a shallow serving bowl. Top with cabbage, beet, pepper, carrot and cucumber. Spoon 2 tablespoons of the cashew sauce over the top (save extra sauce for another use). Garnish with cashews, if desired.

NUTRITION
Per serving: 361 calories; 54 g carbohydrates; 10 g fat (2 g sat, g mono); 17 g protein; 0 mg cholesterol; 14 g dietary fiber; 941 mg potassium; 139 mg sodium. Nutrition bonus: Vitamin A (120% daily value), Vitamin C (113% dv), Folate (73% dv), Iron (33% dv)

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:36 A

My SparkPage
Send Private Message
Reply
QUINOA SALAD WITH SESAME VINAIGRETTE
Quinoa adds a pop to this Asian-inspired vegetarian side dish.



INGREDIENTS
1/2 cup water
1/4 cup quinoa, rinsed
1 tablespoon rice vinegar
2 teaspoons toasted sesame oil
1/8 teaspoon salt
1/8 teaspoon crushed red pepper
1/3 cup chopped red or yellow bell pepper
1/3 cup coarsely shredded or thinly sliced carrots
1/3 cup matchstick-size pieces zucchini
1 green onion, bias-sliced

PREPARATION
Combine water and quinoa in a small saucepan. Bring to a boil; reduce heat. Cover and simmer for about 15 minutes or until water is absorbed. Remove from heat and set aside to cool completely.

Meanwhile, whisk together vinegar, sesame oil, salt and crushed red pepper in a small bowl. Stir in bell pepper, carrots, zucchini and green onion. Add cooled quinoa; toss to coat. Serve immediately or cover and chill for up to 24 hours before serving.

NUTRITION
Per serving: 145 calories; 19 g carbohydrates; 6 g fat (1 g sat, g mono); 4 g protein; 0 mg cholesterol; 3 g dietary fiber; 308 mg potassium; 167 mg sodium. Nutrition bonus: 37 mg Vitamin C, 64 mg Folate, 30 mg Calcium, 1 mg Iron, 4178 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:35 A

My SparkPage
Send Private Message
Reply
POTATO AND SQUASH SALAD
This vibrant fall salad can be served warm—or at room temperature if you want to make it ahead.



INGREDIENTS
1 1 1/4- to 1 1/2-pound butternut squash, cubed (about 4 cups)
2 cups sweet and/or white potatoes, peeled and cubed (2 medium)
1/4 cup olive oil
1/2 cup chopped red bell pepper
1/2 cup thin wedges yellow onion
2 cloves garlic, minced
1 tablespoon packed brown sugar
1 teaspoon snipped fresh thyme
1 teaspoon snipped fresh basil
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
5 cups spinach leaves

PREPARATION
In a large skillet, combine squash and sweet potatoes (or potatoes). Pour in 1 cup of water.

Bring mixture to a boil; reduce heat. Simmer, covered, for about 8 minutes or until vegetables are tender. Drain mixture. Set aside.

Heat oil in the same large skillet over medium heat. Add bell pepper, onion and garlic; cook for 5 minutes or until the onion is tender, stirring occasionally. Stir in brown sugar until combined.

Remove from heat. Stir in thyme, basil, salt, crushed red pepper and black pepper.

Carefully stir in the potato mixture. Place spinach in salad bowl or on a platter. Top with warm potato salad. Sprinkle with additional thyme, if desired. (Or, let potato mixture stand at room temperature up to 2 hours before serving over spinach.)

NUTRITION
Per serving: 135 calories; 18 g carbohydrates; 7 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 3 g dietary fiber; 468 mg potassium; 182 mg sodium. Nutrition bonus: 1 mg Niacin, 31 mg Vitamin C, 64 mg Folate, 60 mg Calcium, 1 mg Iron, 12730 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:33 A

My SparkPage
Send Private Message
Reply
PINK GRAPEFRUIT & AVOCADO SALAD
This is a special-occasion salad that pairs grapefruit segments with creamy avocado, pungent red onion, crunchy pomegranate seeds and aromatic, herby basil. Look for grapefruit with firm, shiny skin that are heavy for their size, which means they will have lots of juice. Store grapefruit for 1 week at room temperature or 1 month in the refrigerator.



INGREDIENTS
1/2 cup halved and very thinly sliced red onion
1 large lemon
1 tablespoon extra-virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
3 small red or pink grapefruit
1 large ripe avocado
1/3 cup fresh pomegranate seeds
4 large fresh basil leaves
8 small leaves Boston lettuce

PREPARATION
Place onion in a small bowl of cold water to soak. Set aside.

Finely grate 1 teaspoon zest and squeeze 2 tablespoons juice from lemon. Whisk the zest and juice, oil, salt and pepper in a large bowl.

Peel grapefruit with a sharp knife, removing all peel and white pith. Working over the large bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and membranes over the bowl to extract all the juice before discarding them. Halve, peel and pit avocado. Cut lengthwise into 1/4-inch-thick slices, then cut the slices in half. Gently stir the avocado and pomegranate seeds into the grapefruit mixture.

Finely slice basil and drain the onion; gently stir into the grapefruit mixture. Arrange lettuce leaves on 4 salad plates, top with the grapefruit mixture and serve immediately.

TIPS & NOTES
Citrus zest is the finely grated outer rind (not including the white pith) of the citrus fruit. Use a microplane grater or the smallest holes of a box grater to grate the zest.

To seed a pomegranate, fill a large bowl with water. Lightly score the fruit into quarters from crown to stem end, cutting through the skin but not into the interior of the fruit. Hold the fruit under water, break it apart and use your hands to gently separate the plump seeds (arils) from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry. Seeds can be frozen for up to 3 months.

NUTRITION
Per serving: 184 calories; 22 g carbohydrates; 11 g fat (2 g sat, g mono); 3 g protein; 0 mg cholesterol; 6 g dietary fiber; 591 mg potassium; 146 mg sodium. Nutrition bonus: Vitamin C (107% daily value), Vitamin A (50% dv), Folate (22% dv), Potassium (17% dv)

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:31 A

My SparkPage
Send Private Message
Reply
PEPPER AND FOUR-BEAN SALAD
If you like three-bean salad, you’ll enjoy this colorful four-bean adaptation, made flavorful by a tangy tarragon vinaigrette.



INGREDIENTS
4 cups fresh green and/or wax beans, trimmed and cut into 1 1/2-inch pieces or one 16-ounce package frozen cut green beans
1 15-ounce can kidney beans, rinsed and drained
1 15-ounce can chickpeas, rinsed and drained
3 medium green, red and/or yellow bell peppers, cut into thin strips
1 small red or white onion, thinly sliced and separated into rings
1/2 cup vinegar
1/4 cup olive oil
1 tablespoon sugar
2 teaspoons snipped fresh tarragon or thyme or 1/2 teaspoon dried tarragon or thyme, crushed
1/2 teaspoon ground black pepper
Lettuce leaves

PREPARATION
In a covered large saucepan, cook fresh beans in a small amount of boiling water for 8 to 10 minutes or just until tender. (If using frozen beans, cook according to package directions.) Drain beans; submerse in a bowl of ice water to cool quickly. Drain well.

In a large bowl, combine cooked beans, kidney beans, chickpeas, peppers and onion. In a medium bowl, whisk together vinegar, oil, sugar, tarragon (or thyme) and black pepper until combined. Pour marinade over bean mixture. Toss gently to coat. Cover and chill for 4 hours, stirring occasionally.

Using a slotted spoon, transfer bean mixture into a serving bowl. Garnish with some of the lettuce leaves. To serve, place a lettuce leaf on each salad plate. Spoon bean mixture atop lettuce.

TIPS & NOTES
Prepare as directed through Step 3, except chill for up to 24 hours. Serve as directed in Step 4.

NUTRITION
Per serving: 117 calories; 17 g carbohydrates; 4 g fat (1 g sat, g mono); 5 g protein; 0 mg cholesterol; 5 g dietary fiber; 146 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:29 A

My SparkPage
Send Private Message
Reply
PASTA SALAD WITH ROASTED VEGETABLES
The roasting process teases out the natural sweetness in vegetables, making them the perfect complement to the pasta and herbs in this recipe.



INGREDIENTS
1 medium onion, cut into thin wedges
3 tablespoons olive oil, divided
1 medium yellow bell pepper, cut into wedges
1 medium fresh poblano pepper, seeded and halved
3/4 cup grape tomatoes or cherry tomatoes
4 ounces whole-wheat rotini pasta, whole-grain penne pasta or bow tie pasta (about 1 1/2 cups)
1/2 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
1 tablespoon snipped fresh oregano
2 teaspoons snipped fresh thyme
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon black pepper

PREPARATION
Preheat oven to 400°F. In a 15 x 10 x 1-inch baking pan combine onion wedges and 1 tablespoon oil; toss to coat. Roast, uncovered, for 10 minutes. Add bell pepper, poblano and tomatoes to the pan. Stir to combine. Roast, uncovered, for 8 to 10 minutes more or until peppers are crisp-tender, stirring once. Remove pan from oven; set aside to cool slightly.

Meanwhile, cook pasta according to package directions. Drain well. Rinse well with cold water; drain again.

Coarsely chop cooled vegetables. In a large bowl combine pasta and vegetable mixture.

For dressing, in a screw-top jar combine lemon peel, lemon juice, the remaining 2 tablespoons oil, oregano, thyme, garlic, salt and black pepper. Cover and shake well. Pour dressing over pasta and vegetables; toss gently to combine. Serve immediately or cover and chill for up to 24 hours. Stir before serving.

NUTRITION
Per Serving: 111 calories; 14 g carbohydrates; 5 g fat (1 g sat, g mono); 3 g protein; 0 mg cholesterol; 2 g dietary fiber; 152 mg potassium; 76 mg sodium. Nutrition bonus: 1 mg Niacin, 36 mg Vitamin C, 22 mg Folate, 16 mg Calcium, 1 mg Iron, 680 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:24 A

My SparkPage
Send Private Message
Reply
PAN-ROASTED MUSHROOMS
This simple-but-sophisticated Mediterranean side dish features mushrooms and red onions cooked with garlic, balsamic vinegar and fresh thyme.



INGREDIENTS
12 ounces fresh mushrooms (such as cremini, stemmed shiitake, and/or button), halved
1/2 cup chopped red onion
1 tablespoon olive oil
2 cloves garlic, minced
2 tablespoons balsamic vinegar
1 tablespoon snipped fresh thyme
1/4 teaspoon salt
1/8 teaspoon ground black pepper

PREPARATION
In a large skillet, cook mushrooms and onion in hot oil over medium heat for 10 to 12 minutes or until tender and golden brown, stirring occasionally. Add garlic; cook and stir for 30 seconds. Remove from heat. Carefully add vinegar, thyme, salt and pepper. Toss to coat.

NUTRITION
Per serving: 69 calories; 7 g carbohydrates; 3 g fat (0 g sat, g mono); 2 g protein; 0 mg cholesterol; 1 g dietary fiber; 421 mg potassium; 153 mg sodium. Nutrition bonus: 3 mg Niacin, 2 mg Vitamin C, 16 mg Folate, 30 mg Calcium, 48 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:23 A

My SparkPage
Send Private Message
Reply
ORANGE & FENNEL SALAD WITH CITRUS VINAIGRETTE
The citrusy tang of delicious fresh oranges and the mild licorice flavor of fennel blend beautifully in this refreshing salad.



INGREDIENTS
1 medium fennel bulb
4 cups torn romaine lettuce
2 cups torn radicchio (1/2 of a small head)
1 1/2 teaspoons finely shredded orange peel (set aside)
2 medium oranges, peeled and sectioned
1 small red onion, halved and thinly sliced
3 tablespoons white-wine vinegar
2 tablespoons olive oil
2 tablespoons water
2 cloves garlic, minced
1 teaspoon sugar or sugar substitute equivalent to 1 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon ground black pepper

PREPARATION
Snip enough of the fennel leaves to make 1 teaspoon; reserve for dressing. If desired, save additional fennel leaves for garnish. Cut off and discard fennel stalks. Remove any wilted outer layers of the fennel bulb; cut a thin slice from the base of the bulb. Cut bulb into quarters lengthwise. Thinly slice quarters; set aside.

On a large serving platter, arrange romaine, radicchio, orange slices, onion slices and fennel slices. Set aside.

In a small bowl, combine the reserved snipped fennel leaves, vinegar, oil, water, garlic, orange peel, sugar (or sugar substitute), salt and pepper; whisk together until well mixed. To serve, spoon dressing over individual servings. Garnish with fennel leaves if desired.

NUTRITION
Per serving: 93 calories; 12 g carbohydrates; 5 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 3 g dietary fiber; 76 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:21 A

My SparkPage
Send Private Message
Reply
NO-COOK BLACK BEAN SALAD
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.



INGREDIENTS
1/2 cup thinly sliced red onion
1 ripe avocado
1/4 cup cilantro leaves
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1 clove garlic
1/2 teaspoon salt
8 cups mixed salad greens
2 medium ears corn, kernels removed, or 2 cups frozen corn
1 pint grape tomatoes
1 15-ounce can black beans

PREPARATION
Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.

Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.

NUTRITION
Per serving: 322 calories; 41 g carbohydrates; 16 g fat (2 g sat, g mono); 11 g protein; 0 mg cholesterol; 13 g dietary fiber; 1238 mg potassium; 407 mg sodium. Nutrition bonus: Vitamin A (78% daily value), Vitamin C (75% dv), Folate (65% dv), Iron (22% dv)

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/12/19 6:19 A

My SparkPage
Send Private Message
Reply
MUSHROOM & STRING BEAN SALAD
This green bean salad recipe is a versatile warm-weather side dish that is great made a few hours ahead. Serve it room temperature or cold.



INGREDIENTS
1 pound green and/or yellow wax beans
2 tablespoons extra-virgin olive oil
1 pound mushrooms
2 cloves garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup dry white wine
1/4 cup white-wine vinegar
1 tablespoon chopped fresh dill

PREPARATION
Bring a large saucepan of water to a boil. Add beans and cook, uncovered, just until tender-crisp, 3 to 4 minutes. Rinse under cold water; drain and pat dry.

Heat 1 tablespoon oil in a large skillet over medium-high heat. Add mushrooms, garlic, salt and pepper and cook, stirring occasionally, until the mushrooms soften and start to release their liquid, 4 to 5 minutes. Add wine and vinegar; bring to a simmer and cook until the liquid is reduced slightly, 4 to 5 minutes. Transfer to a large bowl. Stir in the beans, the remaining 1 tablespoon oil and dill. Refrigerate until cooled, stirring once or twice, about 15 minutes.

TIPS & NOTES
Cover and refrigerate for up to 8 hours.

NUTRITION
Per serving: 103 calories; 9 g carbohydrates; 5 g fat (1 g sat, g mono); 4 g protein; 0 mg cholesterol; 3 g dietary fiber; 371 mg potassium; 103 mg sodium. Nutrition bonus: Vitamin C (15% daily value)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 6:14 A

My SparkPage
Send Private Message
Reply
MOROCCAN CHICKPEA-STUFFED ACORN SQUASH
Think of this dish as a meatless tagine served in a squash bowl. Kabocha, sweet dumpling or carnival squash make good alternatives to acorn squash. To make this side a hearty vegetarian meal, serve 2 halves each.



INGREDIENTS
4 acorn squash (about 5 pounds total)
3 tablespoons canola oil
3/4 teaspoon salt
1 3-inch cinnamon stick
2 tablespoons coriander seeds
1 teaspoon cumin seeds
1 teaspoon paprika
1 teaspoon smoked paprika
1/2-1 teaspoon cayenne pepper
1/4 teaspoon ground turmeric
1 cup finely chopped onion
4 medium cloves garlic
3 cups cubed winter squash (1/2-inch), such as kabocha or butternut
2 15-ounce cans chickpeas
1 14-ounce can diced tomatoes
1 1/4 cups water
1/4 cup finely chopped fresh cilantro

PREPARATION
Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray.

Cut a small slice off the bottom of each squash half so it will sit nicely when stuffed.

Brush the insides with 1 tablespoon oil and sprinkle with 1/4 teaspoon salt. Place the squash cut-side down on the prepared pan. Bake until tender but still firm, 40 to 45 minutes.

Meanwhile, finely grind cinnamon stick, coriander and cumin seeds in a spice grinder or mortar and pestle. Tap the mixture into a small bowl and stir in paprika, smoked paprika, cayenne to taste, turmeric and the remaining 1/2 teaspoon salt.

Heat the remaining 2 tablespoons oil in a large pot over medium-high heat. Add onion and garlic and cook, stirring often, until starting to brown, 3 to 5 minutes.

Stir the spice blend into the onion and add cubed squash; cook, stirring, for 30 seconds. Add chickpeas, tomatoes and their juice and water. Bring to a boil. Reduce heat to maintain a gentle simmer, cover and cook, stirring occasionally, until the squash is tender but still firm, about 10 minutes. Stir in cilantro.

Fill each baked squash half with about 1 cup of the chickpea stew.

TIPS & NOTES
Refrigerate stew (Steps 3-5) for up to 2 days. Reheat before filling the baked squash.

NUTRITION
Per serving: 267 calories; 49 g carbohydrates; 7 g fat (1 g sat, g mono); 7 g protein; 0 mg cholesterol; 10 g dietary fiber; 1146 mg potassium; 442 mg sodium. Nutrition bonus: Vitamin A (66% daily value), Vitamin C (65% dv), Folate (27% dv), Iron (20% dv)

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 6:12 A

My SparkPage
Send Private Message
Reply
MIXED BEAN & PORTOBELLO RAGOUT
Ragout is simply a thick, savory stew of French origin. This healthy, meatless ragout features legumes and meaty portobello mushrooms. Serve with crusty bread for a 20-minute dinner.



INGREDIENTS
1 10-ounce package frozen baby lima beans
1 cup fresh green beans, cut into 1-inch pieces
1 tablespoon olive oil
1 1/2 cups sliced and halved fresh portobello mushrooms or sliced white mushrooms (about 4 ounces)
1 tablespoon cold water
2 teaspoons cornstarch
1 14.5-ounce can Cajun- or Italian-style stewed tomatoes
1 cup canned chickpeas (garbanzo beans), rinsed and drained

PREPARATION
Cook lima beans and green beans in lightly salted water according to lima bean package directions; drain.

Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and cook for 5 minutes, stirring occasionally. Combine water and cornstarch; stir into mushrooms. Stir in undrained tomatoes and chickpeas. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Stir in the cooked beans; heat through.

NUTRITION
Per serving: 214 calories; 36 g carbohydrates; 5 g fat (1 g sat, g mono); 10 g protein; 0 mg cholesterol; 10 g dietary fiber; 528 mg sodium. Nutrition bonus: 113 RE Vitamin A, 23 mg Vitamin C, 60 mg Calcium, 4 mg Iron


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 6:10 A

My SparkPage
Send Private Message
Reply
MEXICAN CABBAGE SOUP
Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.



INGREDIENTS
2 tablespoons extra-virgin olive oil
2 cups chopped onions
1 cup chopped carrot
1 cup chopped celery
1 cup chopped poblano or green bell pepper
4 large cloves garlic
8 cups sliced cabbage
1 tablespoon tomato paste
1 tablespoon minced chipotle chiles in adobo sauce
1 teaspoon ground cumin
1/2 teaspoon ground coriander
4 cups low-sodium vegetable broth or chicken broth
4 cups water
2 15-ounce cans low-sodium pinto or black beans
3/4 teaspoon salt
1/2 cup chopped fresh cilantro, plus more for serving
2 tablespoons lime juice
Crumbled queso fresco, nonfat plain Greek yogurt and/or diced avocado for garnish

PREPARATION
Heat oil in a large soup pot (8-quart or larger) over medium heat. Add onions, carrot, celery, poblano (or bell pepper) and garlic; cook, stirring frequently, until softened, 10 to 12 minutes.

Add cabbage; cook, stirring occasionally, until slightly softened, about 10 minutes more. Add tomato paste, chipotle, cumin and coriander; cook, stirring, for 1 minute more.

Add broth, water, beans and salt. Cover and bring to a boil over high heat. Reduce heat and simmer, partially covered, until the vegetables are tender, about 10 minutes. Remove from heat and stir in cilantro and lime juice. Serve garnished with cheese, yogurt and/or avocado, if desired.

NUTRITION
Per serving: 167 calories; 27 g carbohydrates; 4 g fat (1 g sat, g mono); 7 g protein; 0 mg cholesterol; 9 g dietary fiber; 624 mg potassium; 408 mg sodium. Nutrition bonus: Vitamin C (79% daily value), Vitamin A (59% dv)

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 6:08 A

My SparkPage
Send Private Message
Reply
MAPLE-APPLE WHEAT BERRY SALAD
Wheat berries lend a toothsome texture to this easy grain salad. You can cook them ahead and store them in the freezer.



INGREDIENTS
2 1/2 cups water
1 cup wheat berries or rye berries
2 tablespoons lemon juice
2 tablespoons canola oil
1 tablespoon maple-flavored syrup
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground cinnamon
1 medium apple, sliced
1 large carrot, sliced
2 green onions, sliced
6 cups fresh baby spinach
1/4 cup snipped dried apricots (optional)

PREPARATION
In a small saucepan, bring water to boiling. Add wheat berries (or rye berries). Return to boiling; reduce heat. Simmer, covered, for 40 to 50 minutes or until tender. Drain and transfer to a large bowl; cool 1 hour.

In a small bowl, whisk together lemon juice, canola oil, syrup, salt, pepper and cinnamon. Drizzle dressing over cooled wheat berries (or rye berries). Add apple, carrot and green onions; toss to coat. To serve, layer mixture onto baby spinach; sprinkle with dried apricots, if using.

NUTRITION
Per serving: 135 calories; 23 g carbohydrates; 4 g fat (0 g sat, g mono); 4 g protein; 0 mg cholesterol; 4 g dietary fiber; 99 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 6:05 A

My SparkPage
Send Private Message
Reply
MAKE-AHEAD SMOOTHIE FREEZER PACKS
Smoothies are a great healthy breakfast, but busy folks know theres no time for all that chopping and measuring in the morning rush. Make these easy DIY smoothie packs ahead of time and stash them in your freezer until youre ready to whir up a fruit-filled meal or snack everone will love. This makes enough for a workweeks worth of smoothies!



INGREDIENTS
2 1/2 cups whole strawberries, blueberries, raspberries or chopped mango
2 1/2 cups sliced banana
5 cups unsweetened vanilla almond milk or soymilk

PREPARATION
Place 1/2 cup strawberries (or other fruit) and 1/2 cup banana in a sealable plastic sandwich bag. Repeat with the remaining fruit to make 4 more bags. Store in the freezer until ready to use.

To make a smoothie: Place the contents of one bag into a blender along with 1 cup almond milk (or soymilk). Blend until smooth.

TIPS & NOTES
Store smoothie packs in the freezer for up to 3 months.

NUTRITION
Per serving: 133 calories; 26 g carbohydrates; 4 g fat (0 g sat, g mono); 2 g protein; 0 mg cholesterol; 5 g dietary fiber; 585 mg potassium; 182 mg sodium. Nutrition bonus: Vitamin C (92% daily value), Calcium (22% dv)


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 6:03 A

My SparkPage
Send Private Message
Reply
JICAMA RADISH SLAW
This refreshing coleslaw gets more flavorful as the dressing seeps into the veggies during the two-hour refrigerator rest.



INGREDIENTS
1/4 cup snipped fresh cilantro
2 tablespoons rice vinegar
2 tablespoons toasted sesame oil
1/4 teaspoon salt
1/8-1/4 teaspoon crushed red pepper
1/2 of a medium jicama, peeled and cut into thin matchstick size pieces (about 3 cups)
3/4 cup radishes, trimmed and thinly sliced
1/2 cup julienne or packaged coarsely shredded fresh carrots
2 green onions, cut into 2-inch pieces and thinly sliced lengthwise
Lime wedges (optional)

PREPARATION
In a large bowl whisk together cilantro, vinegar, oil, salt, and crushed red pepper. Add jicama, radishes, carrots, and green onions. Toss to coat. Serve immediately or cover and chill for up to 2 hours. If desired, garnish with lime wedges.

NUTRITION
Per Serving: 54 calories; 5 g carbohydrates; 3 g fat (1 g sat, g mono); 1 g protein; 0 mg cholesterol; 3 g dietary fiber; 133 mg potassium; 86 mg sodium. Nutrition bonus: 14 mg Vitamin C, 16 mg Folate, 20 mg Calcium, 1 mg Iron, 1458 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:52 A

My SparkPage
Send Private Message
Reply
JICAMA COLESLAW
Peaches, jicama and fresh herbs elevate this flavorful cabbage slaw to a special-occasion side.



INGREDIENTS
6 cups shredded red or green cabbage
2 cups peeled jicama cut into thin bite-size strips
3 medium peaches (peeled if desired) or nectarines, pitted and chopped, or 3 medium apples, cored and chopped
1/2 cup thinly sliced green onions
1/3 cup snipped fresh cilantro or flat-leaf parsley
1/4 cup apple juice or apple cider
1/4 cup cider vinegar
3 tablespoons salad oil
1/4 teaspoon salt
1/4 teaspoon ground black pepper

PREPARATION
In a very large bowl, combine cabbage, jicama, peaches (or nectarines or apples), green onions and cilantro (or parsley).

Whisk together apple juice (or cider), vinegar, oil, salt and pepper in a small bowl. Pour dressing over cabbage mixture; toss to combine. Cover and chill for 2 to 4 hours.

NUTRITION
Per serving: 76 calories; 11 g carbohydrates; 4 g fat (1 g sat, g mono); 1 g protein; 0 mg cholesterol; 2 g dietary fiber; 60 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:50 A

My SparkPage
Send Private Message
Reply
ITALIAN PASTA SALAD
A simple red-wine vinegar dressing makes this pasta salad side dish lower in fat and calories than most deli pasta salads.



INGREDIENTS
4 ounces dried whole-wheat rotini pasta, dried whole-grain penne or dried bow-tie pasta (about 1 1/2 cups)
1 cup fresh sugar snap peas (4 ounces), trimmed
1/2 cup chopped red bell pepper
1/4 cup shredded fresh basil
2 tablespoons pitted Niçoise olives or pitted ripe olives, quartered
2 tablespoons red-wine vinegar
2 tablespoons olive oil
1 clove garlic, minced
1/8 teaspoon salt
Dash of ground pepper

PREPARATION
Cook pasta according to package directions, adding the sugar snap peas for the last 1 minute of cooking. Drain well. Rinse well with cold water; drain again. In a large bowl, combine pasta mixture, bell pepper, basil and olives. Set aside.

Combine vinegar, oil, garlic, salt and pepper in a screw-top jar. Cover and shake well. Pour dressing over pasta and vegetables; toss gently to combine.

TIPS & NOTES
Kitchen Tips: You can use assorted bell peppers for color and flavor. Be sure to remove all seeds and the inside rib before you dice. You can also grill the peppers, if youd like a more smoky flavor.

You can use an assortment of olives or one in particular. Make sure they are pitted.
A quick way to shred (chiffonade) fresh basil is to stack several leaves on top of each other and roll the leaves up like a cigar. Starting at one end, use a sharp knife to cut crosswise into slices.

NUTRITION
Per serving: 118 calories; 16 g carbohydrates; 5 g fat (1 g sat, g mono); 3 g protein; 0 mg cholesterol; 2 g dietary fiber; 75 mg sodium.


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:49 A

My SparkPage
Send Private Message
Reply
GRILLED TOFU AND BEEFSTEAK TOMATOES WITH FENNEL-ONION CHUTNEY
Guests won’t miss the meat, thanks to a tangy balsamic marinade and a pine-nut and currant chutney. Get started a few hours before you plan to grill in order to drain and marinate the tofu.



INGREDIENTS
2 14-ounce packages extra-firm tofu, drained
1 1/2 cups fresh basil leaves plus 1/2 cup thinly sliced, divided
1/3 cup water
5 tablespoons olive oil, divided
4 cloves garlic
2 teaspoons balsamic vinegar plus 1 tablespoon, divided
2 teaspoons kosher salt, divided
1 teaspoon freshly ground black pepper, divided
3 medium onions, thinly sliced
1 bulb fennel, cored and thinly sliced
1/4 cup pine nuts, toasted
1/4 cup dried currants
4 large beefsteak-style tomatoes

PREPARATION
Line a 15x10x1-inch baking pan with paper towels. Place drained tofu on the paper towels; top with additional paper towels and then top with a baking sheet. Place two or three cans of food on the baking sheet to weigh it down. Chill about 1 hour or until each block of tofu is reduced in thickness by a third. Slice one block of the pressed tofu in half vertically and then horizontally so you have four pieces, each about the size of a deck of cards. Repeat with the remaining tofu block to make eight pieces total.

In a food processor, combine 1 1/2 cups basil, water, 3 tablespoons olive oil, garlic, 2 teaspoons balsamic vinegar, 1 teaspoon kosher salt and 1/2 teaspoon pepper. Cover and process until smooth. Set aside 1/4 cup of the mixture.

Place tofu pieces in a resealable plastic bag set in a shallow dish. Add the remaining basil mixture. Seal bag; turn to coat tofu. Marinate in the refrigerator 1 hour.

Meanwhile, for chutney, in a large skillet heat 2 tablespoons olive oil over medium-low heat. Add onions and fennel; cook about 20 minutes or until golden brown, stirring occasionally. Remove from heat. Stir in 1/2 cup thinly sliced basil, pine nuts, currants, 1 tablespoon balsamic vinegar, 1/2 teaspoon kosher salt and 1/4 teaspoon pepper. Set aside.

Core and slice tomatoes into 1/2- to 3/4-inch-thick slices. You should have about 16 slices. Pat tomato slices dry with paper towels. Season with 1/2 teaspoon kosher salt and 1/4 teaspoon pepper.

Remove tofu pieces from marinade, discarding marinade. Pat tofu dry with paper towels.

Coat a grill pan with cooking spray. Heat pan over high heat. Place tomato slices on grill pan; cook 2 minutes, turning once and changing the direction slices are placed on the grill pan halfway through the cooking of each side (this will produce cross-hatch marks). Transfer tomato slices to a platter. Cook tofu slices on hot grill pan 4 minutes, turning as directed for the tomatoes. Cook tomatoes and tofu in batches if necessary; coat pan with cooking spray as needed.

Serve tomatoes and tofu with the chutney. Drizzle tomatoes with the reserved basil mixture.

TIPS & NOTES
Use a food processor to slice the onions and fennel evenly. If you prefer to use a knife, be careful to cut onions and fennel into even slices.
If desired, the pressing and marinating of the tofu can be done and held overnight or longer.

NUTRITION
Per Serving: 255 calories; 17 g carbohydrates; 18 g fat (2 g sat, g mono); 13 g protein; 0 mg cholesterol; 4 g dietary fiber; 617 mg potassium; 523 mg sodium. Nutrition bonus: 1 mg Niacin, 21 mg Vitamin C, 54 mg Folate, 234 mg Calcium, 3 mg Iron, 1289 IU Vitamin A


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:47 A

My SparkPage
Send Private Message
Reply
GRILLED CORN SALAD WITH CHILI-MISO DRESSING
Serve this Asian salad with grilled steak, chicken or firm white fish like halibut. You can also double the recipe and bring it to your next potluck. If you can find tatsoi, a peppery Asian leafy green, use it instead of mild-mannered spinach. Store-bought Thai sweet chili sauce and umami-packed white miso build fast flavor in this easy summer salad.



INGREDIENTS
4 ears corn
1 teaspoon peanut oil plus 3 tablespoons
1 1/2 tablespoons red-wine vinegar
1 tablespoon Thai sweet chili sauce
1 tablespoon white miso
1 large clove garlic
Pinch of salt
5 cups baby spinach or tatsoi
1 cup cherry tomatoes
1/4 cup sliced scallions
Chopped fresh cilantro for garnish

PREPARATION
Preheat grill to medium-high.

Brush corn with 1 teaspoon oil. Grill, turning occasionally, until some kernels are slightly charred, 8 to 10 minutes. Cut the kernels from the cobs.

Meanwhile, whisk the remaining 3 tablespoons oil, vinegar, chili sauce, miso, garlic and salt in a large bowl. Add spinach (or tatsoi), tomatoes, scallions and the corn; toss to combine. Serve topped with cilantro, if desired.

NUTRITION
Per serving: 190 calories; 23 g carbohydrates; 10 g fat (2 g sat, g mono); 5 g protein; 0 mg cholesterol; 4 g dietary fiber; 514 mg potassium; 198 mg sodium. Nutrition bonus: Vitamin A (129% daily value), Vitamin C (88% dv), Folate (35% dv)

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:45 A

My SparkPage
Send Private Message
Reply
GREEN BEAN SALAD
This fresh vegetable side dish is tossed with a homemade tomato vinaigrette.



INGREDIENTS
12 ounces fresh green beans, trimmed
8 ounces yellow and/or red cherry tomatoes, halved
1/2 small red onion, thinly sliced
1/3 cup snipped fresh basil
3 tablespoons red-wine vinegar
2 tablespoons snipped sun-dried tomatoes
1 tablespoon olive oil
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper

PREPARATION
In a medium saucepan, cook green beans, covered, in a small amount of boiling lightly salted water for about 8 minutes or just until crisp-tender. Drain; rinse with cold water and drain again.

In a large bowl, combine beans, cherry tomato halves and red onion slices.

TIPS & NOTES
To soften dried tomatoes for the vinaigrette, soak them in enough boiling water to cover for 5 minutes; drain well.

NUTRITION
Per serving: 53 calories; 8 g carbohydrates; 2 g fat (0 g sat, g mono); 2 g protein; 0 mg cholesterol; 3 g dietary fiber; 126 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:41 A

My SparkPage
Send Private Message
Reply
GINGER VEGETABLE STIR-FRY
Baby corn, snap peas and water chestnuts add an Asian flavor to this vegetable side dish.



INGREDIENTS
1/2 cup cold water
1 tablespoon reduced-sodium soy sauce
1 teaspoon cornstarch
1/2 teaspoon ground ginger
1 tablespoon canola oil or cooking oil
2 cups broccoli and/or cauliflower florets
1 carrot, thinly bias-sliced
1/4 cup chopped onion
1 clove garlic, minced
1/2 cup fresh sugar snap peas, tips and strings removed (about 2 ounces)
1/2 large red or green bell pepper, seeded and cut into strips
1/2 14-ounce can baby corn, drained and halved crosswise
1/2 8-ounce can sliced water chestnuts, drained

PREPARATION
In a small bowl, combine water, soy sauce, cornstarch and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add broccoli (and/or cauliflower), carrot, onion and garlic; stir-fry for 6 to 8 minutes or just until tender. Add sugar snap peas, bell pepper, baby corn and water chestnuts; stir-fry for 2 minutes.

Stir cornstarch mixture; add to vegetables in pan. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more.

NUTRITION
Per serving: 56 calories; 7 g carbohydrates; 2 g fat (0 g sat, g mono); 2 g protein; 0 mg cholesterol; 2 g dietary fiber; 120 mg sodium.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:37 A

My SparkPage
Send Private Message
Reply
FRESH CORN SALAD WITH SUMMER HERBS
Ideal for warm-weather picnics or parties, this flavorful no-cook summer salad comes together in 20 minutes.



INGREDIENTS
4 ears corn, husks and silks removed
3 tablespoons snipped fresh herbs, such as chives, sage, oregano, cilantro, parsley and/or basil
2 tablespoons chopped red onion or shallot (1 medium)
1 tablespoon olive oil
2 teaspoons red-wine vinegar or other vinegar
1/4 teaspoon sea salt or salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon crushed red pepper

PREPARATION
Carefully cut corn kernels off cobs. Place corn in a medium bowl. Stir in herbs, onion (or shallot), oil, vinegar, salt, black pepper and crushed red pepper. Let stand at room temperature for 30 minutes before serving.

NUTRITION
Per serving: 110 calories; 18 g carbohydrates; 4 g fat (1 g sat, g mono); 3 g protein; 0 mg cholesterol; 3 g dietary fiber; 257 mg potassium; 114 mg sodium. Nutrition bonus: 1 mg Niacin, 7 mg Vitamin C, 44 mg Folate, 10 mg Calcium, 291 IU Vitamin A

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
SARASMILING's Photo SARASMILING Posts: 8,661
4/11/19 5:35 A

My SparkPage
Send Private Message
Reply
FINGERLING POTATOES WITH CHIVE VINAIGRETTE
A tangy vinaigrette lends a surprising twist to a typical roasted potato side dish, evoking the flavors of potato salad without the extra calories or fat.



INGREDIENTS
1 3/4 pounds fingerling potatoes
4 tablespoons extra-virgin olive oil
3/4 teaspoon kosher salt
1/4 teaspoon black pepper plus 1/8 teaspoon
2 tablespoons white-wine vinegar
1/2 teaspoon Dijon mustard
3 tablespoons chopped fresh chives

PREPARATION
Preheat oven to 400°F. Slice potatoes in half lengthwise, if necessary, cut in half crosswise into 3-inch pieces. Toss potatoes in 2 tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread evenly on a large rimmed baking sheet, roast for 20 minutes.

Meanwhile, prepare vinaigrette: In a large bowl, whisk the remaining 2 tablespoons olive oil, white-wine vinegar, mustard, remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Stir in chives. Toss hot potatoes in vinaigrette and serve warm.

NUTRITION
Per Serving: 140 calories; 18 g carbohydrates; 7 g fat (1 g sat, g mono); 2 g protein; 0 mg cholesterol; 2 g dietary fiber; 190 mg sodium.


Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
205
190
175
160
145
Page: 1 of (2)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other LOVE YOURSELF | LOVE YOUR BODY MOTIVATION AND INSPIRATION Posts

Topics:
Last Post:
3/15/2019 5:54:55 AM
3/9/2019 8:15:01 AM
3/1/2019 5:15:45 PM
5/1/2019 3:37:59 PM



Thread URL: https://wfl.sparkpeople.com/myspark/team_messageboard_thread.asp?board=25292x59098x51615084

Review our Community Guidelines