In a small saucepan, bring quinoa and water to a boil. Reduce heat; cover and simmer about 15 minutes, until quinoa is tender and liquid is absorbed. Transfer to a large bowl, fluffing occasionally to let steam out. Mix in garbanzo beans, lemon juice, olive oil, and salt. Once quinoa mixture has cooled to room temperature, mix in tomatoes, parsley, onion, and feta. When ready to serve, top with slices of avocado. Store leftovers in fridge for up to a week. (Coat any leftover sliced avocado with lemon juice to prevent browning.)
Per main dish serving: 512 calories, 25 grams fat (9 grams saturated fat), 55 grams total carbohydrates, 979 milligrams sodium, 50 milligrams cholesterol, 114 grams fiber, 21 grams protein.
With a food processor or blender, pulse oats into a flour (about a minute). In a medium bowl, mix together flour, brown sugar, baking soda, baking powder, cinnamon, and salt. In a large bowl, mix together eggs, mashed banana, coconut oil, maple syrup, milk, and vanilla. Add the flour mixture to the wet mixture and stir until fully combined, then fold in diced apples.
Preheat oven to 350 F. Coat loaf pan with nonstick cooking spray, then pour in batter. Bake 50 to 60 minutes or until toothpick comes out clean. Let cool before slicing. If desired, serve slices warm with a dab of butter. Store in an airtight container in fridge for up to a week or freeze for up to 2 months.
Per serving: 279 calories, 10 grams fat (6 grams saturated fat), 42 grams total carbohydrates, 282 milligrams sodium, 47 milligrams cholesterol, 4 grams fiber, 6 grams protein.
Start by cooking rice and popping chicken nuggets in the oven, each according to their package instructions.
Meanwhile, in a medium saucepan, mix orange juice, orange zest, soy sauce, vinegar, brown sugar, and garlic powder. Bring to a boil over medium heat, then lower temperature a bit. Mix in cornstarch slurry and cook until sauce coats the back of a spoon. Remove from heat and cover with lid until the rice and chicken nuggets are ready. Divide rice onto plates, then top with sauce and chicken.
Per serving: 670 calories, 18 grams fat (4 grams saturated fat), 107 grams total carbs, 992 milligrams sodium, 32 milligrams cholesterol, 3 grams fiber, 19 grams protein.
In a medium saucepan, combine bulgur, 1 cup of milk, maple syrup, and cinnamon; bring to a boil, then quickly reduce heat to medium. Simmer, stirring regularly, adding more milk when it becomes too thick. At 12 minutes, test for doneness. Continue stirring until cooked to your preferred texture and thickness, from slightly chewy to quite soft. Cereal will continue to thicken when removed from heat. Split into two bowls and add toppings. Serve hot.
*May also be labeled medium-coarse or #2 bulgur. Bulgur wheat is a healthy, high-fiber whole grain that aids in digestion and weight management while lowering risk of cancer and heart disease.
**Suggested toppings: fresh or dried fruit, nuts, seeds, syrup, or honey (dried apricots, coconut, and maple syrup are shown).
Per serving (not including toppings): 220 calories, 4 grams fat (2 grams saturated fat), 39 grams total carbohydrates, 54 milligrams sodium, 15 milligrams cholesterol, 5 grams fiber, 8 grams protein.
