My Top 10, Easy, Nutritious Recipes

Out of all the cooking I do, these are my favorite recipes that I cook the most. A mix of breakfast, lunch and dinner ideas!
Not only are they insanely easy, the ingredients are nutritious, affordable, and delicious! For most recipes, the servings are for one person. Increase as needed if cooking for more people or cooking extra for other meals later in the week! 

10. Black Bean Veggie Burgers (makes 4-6 patties)

4 Tbs extra virgin olive oil

1 tsp salt (or more to taste)
1 Tbs Cumin
1 Tbs Red Pepper Flakes (optional, add more for spicy burgers)
1 C frozen or fresh mixed peppers, chopped
1 C diced onions
4 garlic cloves, finely chopped
1 can organic black beans, in water, no salt added
1 can organic pinto beans, in water, no salt added
1 can organic kidney beans, in water, no salt added


Heat stove to medium and in a large, deep skillet, add 2 Tbs extra virgin olive oil, onions, and garlic and let cook for 3-5 minutes. Add peppers and let cook for another 5 minutes approximately. Add all beans and let simmer for another 10-12 minutes or until soft and mash all ingredients. Add all spices and mix thoroughly until mashed. 


Turn off heat and add mixture to large bowl and place in fridge for at least 15 minutes. Once cooled down, mash all ingredients thoroughly again. Heat a skillet on medium heat and add rest of oil to coat pan. Form patties approximately 2 inches thick and the size of your palm, and place in pan. Cook about 5 minutes on each side or until golden browned and crisp. Prepare a plate with salad and place veggie burger on top, or eat on a whole wheat bun. Top with grilled onions, tomatoes, or any other vegetable and enjoy with sweet chili sauce or dressing of your choice. 

9. Roasted Vegetables and Quinoa or rice
1 C Quinoa (1 C of quinoa to 2 cups of water to cook) or Brown Rice
1 Red Pepper, chopped length wise
1/2 Zucchini cut length wise into pieces
1/4 Eggplant cut length wise into pieces
1TBS Earth balance butter
salt and pepper to taste
1 TBS extra virgin Olive Oil
1 TBS balsamic
1 TBS sessame seeds
1 serving frozen shrimp or other protein source


Preheat oven to 350 degrees. Boil 2 cups of water on stove on medium heat and add quinoa, cook accordingly, approximately 20-30 minutes or until water is gone. Line baking sheet with foil and coat with non-stick cooking spray. Add vegetables to baking sheet and drizzle with extra virgin olive oil and balsamic. Top with sessame seeds and roast for 30-40 minutes. Cook shrimp or protein (optional) in pan over medium heat until done. Add butter to quinoa and salt and pepper, and stir. Plate quinoa, place vegetables on top and mix in shrimp. Feel free to add red pepper flakes to this dish to make it spicy.


Quinoa is considered a seed and cooks and tastes like a grain, making it a great replacement. Quinoa is a complete protein, containing all 9 essential amino acids, the bodies building blocks. Quinoa contains magnesium to helpr relax muscles and improve blood pressure. It contains fiber, as well as manganese and copper, and full of antioxidants. Most importantly, quinoa is gluten free and easily digested to ensure proper digestion.








8. Brown Rice and Salmon with baked veggies or side salad


1 salmon filet, fresh or frozen, wild
2 TBS extra virgin olive oil
1 Tbs pepper
1 C long grain brown rice
1 Tbs Earth Balance butter
5-7 stalks of asparagus or ingredients for a small salad- 1C mixed baby greens, chopped tomato, chopped cucumber and oil and vinegar or Galeo's dressing 


Heat stove on medium, fill pot with 2 cups water (for every 1 C of rice, add 2 cups of water). Simmer for a few minutes and add rice with a dash of salt. Preheat oven to 450 degrees farenheit. Coat salmon and asparagus in extra virgin olive oil. Cover salmon generously with pepper and a dash of salt. Line a baking sheet with foil and spray with non-stick spray. Place salmon, skin side up and surround with asparagus. Bake in oven for 25-35 minutes or until well done. Mix buter into rice and place salmon over rice with asparagus.
Salmon combined with extra virgin olive oil complements the omega-3 fatty acids that are in both the fish and oil. This meal provides you with nearly 30 grams of protein, vitamins and minerals and complex carbohydrates that will keep you full and restore muscle glycogen.



7. Blueberry Coconut Muffins


11/2 C buckwheat flour
1/2 C coconut flour
1 C frozen or fresh blueberries
1 C honey
1 tsp baking powder
1 tsp baking soda
4 egg whites
1/3 C unsweetened almond milk or rice milk
1 Tbs cinnamon
silicon free baking cups

Preheat oven to 350 degrees farenheit. Mix flours, baking powder, baking soda, cinnamon. Mix eggs, milk, honey, and blueberries. Mix dry and wet mixtures until dough-like consistency is reached. Spoon mixture into 12 baking cups and bake for 25 minutes or until cooked thoroughly.


6. Vegetable Quesadilla
1 Ezeiekiel Wrap
1/4 C black beans (in water, no salt)
1/4 C peppers
1 Tbs chopped onion
1 Tbs extra virgin olive oil
1/4 C low moisture cheese, rice cheese, almond cheese (optional)
1/4 C chopped mushrooms of choice


Heat large skillet and add half of extra virgin olive oil. Add Eziekiel wrap and warm on both sides for 30 seconds approximately, or until lightly browned. In another pan add the rest of the extra virgin olive oil and add beans, peppers, onion, and mushrooms and cook until browned. Add cheese to Eziekiel wrap, let melt and add bean and vegetable mixture. Season with salt and pepper and fold over to form a quesadilla. Cook evenly for another 30-60 seconds on each side. Eziekiel wraps are full of fiber, protein, sprouted wheat, and are high in vitamins and minerals. They are also low in calories.

5. Protein Smoothie


1/2 Banana
1/2 C frozen berries
1/2 C frozen strawberries
1/2 C almond milk
Protein powder of choice (hemp,soy,whey, rice)
Blend all ingredients and enjoy. A protein smoothie is essential after a hard workout or for breakfast. After exercise, your body requires carbohydrates and protein and when consumed in a liquid form, your muscles glycogen levels are restored at a faster pace and digestion occurs more rapidly than solid food.






4. Egg White Scramble
1/2C Eggology Egg Whites or 4 egg whites
1/4 C peppers
1/4 C mushrooms
1/4 C onion
1/2 Avocado
1/4 C feta cheese (optional)
2 pieces of Eziekiel bread, toasted with Earth Balance butter

Heat skillet on medium, spray with extra virgin olive oil and add peppers, onions, and mushrooms. Let brown and add egg whites. Stir occasionally until cooked thoroughly and add feta if using. Plate and top with avocado. Egg whites are an excellent source of protein and four egg whites contains approximately 30 grams of protein. This meal will keep you full longer and is full of essential nutrients.


3. Vegetarian Lasagna
1 Package Whole Wheat Lasagna Noodles

1 Package low moisture, mozzarella cheese

1 tsp dried oregano

1 tbs extra virgin olive oil 

1 package basil leaves

1 jar marina sauce, low sodium

salt and pepper to taste

1 package frozen or fresh spinach

1 package fresh mushrooms, chopped thinly

Preheat oven 375 degrees Ferenheit and cook noodles accordingly. Heat large skillet with 1tbs extra virgin olive oil and add the sliced mushrooms, onions, spinach, basil, salt and pepper and garlic and cook until spinach is wilted and mushrooms are slightly browned. Next, slowly add marinara sauce to the mixture on the stove and stir, keep heat on low. Spray a large baking pan with cooking spray and line the bottom with one layer of the lasagna noodles. Add the sauce mixture thinly and top with a small layer of cheese. Next, add another layer of noodles and add the sauce mixture again topped with a thin layer of cheese, and continue until there is no more pasta left. The top layer should be lightly sprinkled with salt and pepper and cheese. Bake for about 25-35 minutes or until slightly browned on the top. Let sit aside for a few minutes until you cut into. 

2. Healthy Tofu Pad Thai

2 TBS olive oil

2 TBS peanut oil
1/2 shallot, thinly sliced
2 cloves garlic, minced
4 ounces of shrimp, chicken, or tofu (all optional)
1 egg, well beaten with a pinch of salt
7-8 ounces brown rice pad thai (fettucini style) pasta (Trader Joes-Soba/Pad Thai Noodles)
2-4 TBS Tamarind sauce
1 handful chopped peanuts (or cashews if you’re allergic), plus more for garnish
1 bunch fresh cilantro (coriander), plus more for garnish
1 handful of bean sprouts, plus more for garnish- mung beans
1 lime cut in wedges for garnish

Set a large pot of water over high heat. While it comes to a boil, set a large nonstick skillet or WOK over medium heat. Add in half of each oil, and gently cook the shallots until tender, about 3 minutes. Add in the chopped garlic and cook a minute more. With a slotted spoon, remove the shallots and garlic and place on a plate and set aside. If you want to add shrimp, chicken, or tofu, add it now and cook in the oil until shrimp is pink, the chicken is cooked through, or the tofu is nicely browned. Remove to the plate with the garlic and shallots.

When the water comes to a boil, slide the brown rice noodles/soba noodles into the water and stir with a fork. When the water comes back to a boil, let the noodles cook for a minute, remove from heat, and cover for about 2 minutes. Strain and rinse with cool water. Set aside.


Pour beaten egg into the hot skillet and swirl it around so the egg spreads out like a crepe or simply scramble the egg. Reduce the heat to low and cover. Cook until egg is just done. Roll the egg up, put on the plate with the garlic and slice in strips.
Turn the heat up to high. Add the rest of oils and then add rice noodles to the skillet and pour over the tamarind sauce as well. Toss with a wooden spoon or silicone spatula. Add in peanuts, cilantro, and bean sprouts. Toss until most of the liquid is soaked in or evaporated. Add in reserved egg, shallots, and garlic. Toss well and pour onto a large plate. Garnish with more bean sprouts, cilantro, peanuts, and lime wedges.


1. Shrimp/Tofu/Salmon Salad
1 serving of shrimp or tofu or salmon

1 plateful of mixed baby greens or romaine 

1 C peppers

1 C chopped beets

1/2 C garbanzo beans

1 C cherry tomatoes

1 C chopped cucumber

1/2 C raw chopped mushrooms 

Galeos Caesar, Miso or Honey Mustard dressing OR 

make own dressing of 1Tbs Extra Virgin Olive Oil, 1 Tbs water, and 1 Tbs Red Wine Vinegar mixed 

Preheat skillet on medium heat and spray with non-stick extra virgin olive oil and add peppers and protein of choice. While cooking, chop vegetables and toss into lettuce mixture with dressing of choice. Tofu should be cooked about 2 minutes each side and shrimp and salmon should be cooked accordingly, typically 5-7 minutes on medium heat. Let cool for a few minutes after on skillet and mix in with salad.