I like to make things that are balanced in protein, fat, carbohydrates and fiber.  These recipes are easy, taste great and are good for you!

Zucchini Lasagna - Serves 4

Ingredients

1. 1. ◦2 1/2 cups zucchini, sliced 1/4 inch thick ( about 2 medium)
      

   2. ◦1/2 lb lean ground italian chicken sausage
      

   3. ◦1/2 lb shredded organic chicken
      

   4. ◦1/4 cup onions, chopped
      

   5. ◦2 small tomatoes, cut up
      

   6. ◦1 (6 ounce) cans tomato paste
      

   7. ◦1 garlic cloves, minced
      

   8. ◦1/2 teaspoon dried oregano
      

   9. ◦1/2 teaspoon dried basil
      

   10. ◦1/4 teaspoon dried thyme
       

   11. ◦1/4 cup water
       

   12. ◦1/8 teaspoon pepper
       

   13. ◦1 egg
       

   14. ◦3/4 cup low fat Nancy’s cottage cheese ( or low fat or fat free ricotta)
       

   15. ◦1/2 cup mozzarella cheese, shredded ( I use 8 oz. divided)
       

   16. ◦1 teaspoon flour
       

2. Directions
   

1. 1.Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
   

2. 2.Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
   

3. 3.In small bowl slightly beat egg.
   

4. 4.Add cottage cheese, half of shredded cheese and flour.
   

5. 5.In (1 1/2-qt.) baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.
   

6. 6.Bake uncovered at 375 degrees F for 30 minutes.
   

7. 7.Sprinkle with remaining cheese. Bake 10 minutes longer.
   

8. 8.Let stand 10 minutes before serving.
   

Tabbouleh

1. •  1 1/4 Cups water or Organic chicken broth
   

2. •  1 Cup medium-grain bulgur
   

3. •  2 1/2 Teaspoons salt, plus more for seasoning
   

4. •  2 large ripe or 6 medium plum tomatoes - or - 1 cup chopped spinach
   

5. •  1 bunch fresh flat or curly-leaf parsley
   

6. •  1 bunch fresh mint
   

7. •  4 scallions
   

8. •  2 lemons
   

9. •  1/4 Cup extra-virgin olive oil
   

10. •   Freshly ground black pepper
    

Directions :

1. Bring the water to a boil in a small saucepan. Add the bulgur and 1/2 teaspoon of the salt if not using chicken broth. Stir and remove from the heat. Cover with a tight-fitting lid and let the bulgur sit for 30 minutes (don't uncover to peek during that time).

2. Use a paring knife to cut out the core of the tomatoes and halve them crosswise.

Squeeze out and discard the seeds. Chop the tomatoes into small pieces or mince the spinach and set aside.

3. Hold each bunch of herbs upside down over your cutting board and shave the leaves

off using a very sharp knife. Wash the leaves and dry well in a salad spinner or between

paper towels. Finely chop the herbs and put in a large serving bowl.

4. Thinly slice the white and green parts of the scallions and add to the herbs. Juice the

lemons through your fingers or a strainer (to catch the seeds) into the bowl. Stir in the

olive oil, remaining salt and black pepper to taste.

5. Fluff the bulgur with a fork and add to the salad. Toss in the tomatoes, and use a big

spoon to mix the tabbouleh together. Add the bulgur and tomatoes to the bowl. Use a big

spoon to mix everything together evenly. Taste and season with salt and pepper, if

necessary.

Upgrades Or Make it your Own:

Add more veggies: diced cucumber, sliced radishes, pitted kalamata olives or diced red

bell pepper.

All of that makes it a great base but you can make it a meal:

Add some protein i.e. meat, shredded cooked chicken, Shrimp, leftover salmon, crumbled feta cheese, or dice up some packaged flavored baked tofu.

I like to add minced spinach instead of the tomatoes or you can have both. 

Double the recipe and freeze part of it without the tomatoes, they don’t freeze well.

Frozen treat

1 cup frozen blueberries

1/2 cup plain Kefir - sweetened with stevia

1 scoop vanilla protein powder

1 teaspoon chia seeds

Mix the protein powder with the kefir and stevia, add a little water if needed and pour over berries.  Stir until berries are completely coated and set in the freezer for at least 10 minutes and then serve with chia seeds sprinkled on top.

Chia seeds are high in fiber, great source of omega 3 fatty acids, high in magnesium, calcium and potassium among other minera