Recipe Courtesy of Jennifer Bushman

Hummus, made from chickpeas, is high in protein and makes the perfect after-school snack.

Makes 8 Pita Sandwiches

2 tablespoons fresh lime juice
2 cups low-fat plain yogurt
1 cup cucumber, peeled, seeded and chopped
¼ cup chopped mint
8 small pitas (4"), preferably whole wheat
2 cups pre-made hummus
½ cup cucumber, thinly sliced
½ cup carrot, shredded
1 cup vine-ripened tomato, seeded and chopped
Romaine lettuce leaves

In a small bowl, combine the lime juice, yogurt, cucumber and mint. Set aside.

Cut off the top third of the pita. The remaining ⅔ can be stuffed with hummus, cucumber, carrots, tomatoes and lettuce. Top with the yogurt dressing.

Nutrition Information for Hummus and Veggie Snack Pitas:
Per Serving: (1 small pita sandwich)
Calories 230
Total Fat 7g
    Saturated Fat 1g
    Trans Fat 0g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 33g
    Dietary Fiber 7g
    Sugars 7g
Protein 12g
Vitamin A 100%
Vitamin C 15%
Calcium 20%
Iron 20%

Recipe courtesy of Jennifer Bushman

This is a delicious recipe for breakfast on-the-go. Make them ahead, wrap in foil and take with you or serve at room temperature. Spinach is considered a Superfood. It adds a serving of greens to this recipe and is an excellent source of vitamins B and B12, calcium and protein, all needed for bone and muscle strength.

Serves 2

2 whole eggs, room temperature
2 egg whites, room temperature
⅛ teaspoon Kosher salt
¼ teaspoon freshly ground pepper
Butter flavored nonstick cooking spray, (extra-virgin olive oil, brushed on bread, optional)
½ cup fresh baby spinach
2 slices whole wheat bread
2 slices of bacon, cooked
2 slices reduced-fat cheddar cheese

In a small bowl, whisk together the eggs, salt, and pepper.

Spray cooking spray in a large nonstick skillet and heat over medium heat. Pour in the eggs and scramble until cooked through. Add the spinach and stir with the eggs until the spinach is lightly wilted.

Divide the eggs between the two slices of bread. Place 2 slices of bacon on top with 1 slice of cheese.

Put a slice of bread on the top of each and spray with cooking spray.

Heat a skillet or Panini press over medium-high heat. Add the sandwiches and toast until golden brown and the cheese melts. Press the sandwich down with a spatula or Panini presto to compress. Serve.

Nutritional Information for Egg, Spinach and Bacon Grilled Cheese Sandwich:
Calories 410
Total Fat 19g
    Saturated Fat 6g
    Trans Fat 0g
Cholesterol 230mg
Sodium 1200mg
Total Carbohydrate 28g
    Dietary Fiber 4g
    Sugars 5g
Protein 28g
Vitamin A 25%
Vitamin C 6%
Calcium 35%
Iron 15%

© Recipe courtesy of Trailblazing Productions, All Rights Reserved

Pork loin and sweet potatoes are traditional flavors that complement each other and are great for a midweek dish. Sweet potatoes are a Superfood. Just one sweet potato meets your daily need of vitamin A, important for vision, cellular and muscular growth.

Serves 4

For the pork loin:
1½ lb boneless pork loin
1 tablespoon freshly ground black pepper
1½ tablespoons Parmesan cheese, grated
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried rosemary
¼ teaspoon garlic powder
½ teaspoon ground cumin
¼ teaspoon Kosher salt

For the rosemary sweet potatoes:
3 tablespoons olive oil
1 tablespoon fresh rosemary, chopped
4 sweet potatoes, cut in half, lengthwise
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried rosemary
Kosher salt and freshly ground black pepper to taste

Preheat the oven to 350°

Pat the pork dry with a paper towel. In a small bowl, combine the pepper, parmesan cheese, basil, rosemary, thyme, garlic powder, cumin and salt. Rub the herb mixture over the pork and place in a shallow roasting pan. Cook until the internal temperature reaches 155° on a meat thermometer, about 1 hour. Remove from the oven and let the pork rest for 10 minutes before slicing.

While the pork cooks, combine the olive oil and rosemary in a large bowl. Add the sliced sweet potatoes and toss well so the potatoes are covered. Season with salt and pepper. Place the sweet potatoes face down on a baking sheet and roast until the potatoes are soft to the touch and golden brown, about 35-40 minutes. Remove from the oven and serve warm with the sliced pork loin.

Nutritional Information for Roast Pork Loin and Rosemary Sweet Potatoes:
Per Serving: 4 ounces pork loin and 1 cup sweet potatoes
Calories 208
Total Fat 6g
    Saturated Fat 2g
    Trans Fat 0g
Cholesterol 23mg
Sodium 70mg
Total Carbohydrate 23g
    Dietary Fiber 7g
    Sugars 2g
Protein 14g
Vitamin A 113%
Vitamin C 10%
Calcium 13%
Iron 4%

Recipe courtesy of Jennifer Bushman

This is a delicious recipe for breakfast on-the-go. Make them ahead, wrap in foil and take with you or serve at room temperature. Spinach is considered a Superfood. It adds a serving of greens to this recipe and is an excellent source of vitamins B and B12, calcium and protein, all needed for bone and muscle strength.

Serves 2

2 whole eggs, room temperature
2 egg whites, room temperature
⅛ teaspoon Kosher salt
¼ teaspoon freshly ground pepper
Butter flavored nonstick cooking spray, (extra-virgin olive oil, brushed on bread, optional)
½ cup fresh baby spinach
2 slices whole wheat bread
2 slices of bacon, cooked
2 slices reduced-fat cheddar cheese

In a small bowl, whisk together the eggs, salt, and pepper.

Spray cooking spray in a large nonstick skillet and heat over medium heat. Pour in the eggs and scramble until cooked through. Add the spinach and stir with the eggs until the spinach is lightly wilted.

Divide the eggs between the two slices of bread. Place 2 slices of bacon on top with 1 slice of cheese.

Put a slice of bread on the top of each and spray with cooking spray.

Heat a skillet or Panini press over medium-high heat. Add the sandwiches and toast until golden brown and the cheese melts. Press the sandwich down with a spatula or Panini presto to compress. Serve.

Nutritional Information for Egg, Spinach and Bacon Grilled Cheese Sandwich:
Calories 410
Total Fat 19g
    Saturated Fat 6g
    Trans Fat 0g
Cholesterol 230mg
Sodium 1200mg
Total Carbohydrate 28g
    Dietary Fiber 4g
    Sugars 5g
Protein 28g
Vitamin A 25%
Vitamin C 6%
Calcium 35%
Iron 15%

Recipe Courtesy of Trailblazing Productions and Celebrity Chef Marvin Woods

This is a great seasonal salad. I love using fresh avocados in my salads and the white wine vinegar keeps this salad tasty, light and refreshing. Shrimp is an excellent source of protein and iron. It is also a very good source of vitamin D. It regulates the absorption of calcium and phosphorus, which is essential for strong teeth and bones.

Serves 4

½ cup applewood smoked bacon, diced
2 pounds large shrimp, peeled and deveined
¼ cup red onion, diced
2 ears of corn, husked and removed from the stalk
4 tablespoons white wine vinegar
3 small tomatoes, sliced into ½-inch-thick wedges
2 cups mixed baby greens, loosely packed
1 cup watermelon, diced
¼ cup tomato, diced
1½ large avocado, halved, pitted, peeled and cut into thin slices
¼ cup chopped Italian flat leaf parsley
Kosher salt to taste
Freshly cracked black pepper to taste
Extra-virgin olive oil, (optional)

Place a medium-sized sauté pan over medium-high heat. Add the diced bacon to the pan and cook until brown. Remove the bacon from the pan with a slotted spoon and place on paper towels. Pour off half of the bacon grease.

Season the shrimp with salt and pepper. Add to the pan along with the onion and corn and cook until the shrimp are pink on both sides, about 3-5 minutes. Remove the shrimp from the pan and transfer to a plate to hold. Turn off the heat and add the white wine vinegar and tomatoes, stir to combine and cool, 2-3 minutes.

In a large bowl, combine the mixed greens, watermelon, tomatoes, avocados and parsley. Toss gently. Add the shrimp, corn, and vegetable mixture to the bowl. Season with salt and pepper. Drizzle with extra-virgin olive oil (optional).

Nutrition Information for Shrimp and Avocado Summer Salad:
Per serving: 4 ounces shrimp and 1 cup salad
Calories 105
Total Fat 5g
    Saturated Fat 1g
    Trans Fat 0g
Cholesterol 75mg
Sodium 375mg
Total Carbohydrate 7g
    Dietary Fiber 2g
    Sugars 2g
Protein 10g
Vitamin A 13%
Vitamin C 15%
Calcium 4%
Iron 3%

Recipe Courtesy of Jennifer Bushman

This is the perfect answer for turning a leftover chicken dinner into a delicious lunch. Freeze in individual packages and thaw when needed to make a quick wrap. The smoked paprika and chili powder add healthy amounts of potassium; an essential nutrient used to maintain fluid and electrolyte balance in the body and prevent dehydration.

Serves 6

3 cups cooked chicken breast, shredded
2 ten-ounce cans red chile enchilada sauce (try to find low-sodium)
2 teaspoons smoked paprika
1 teaspoon Tabasco sauce
2 tablespoons cider vinegar
1 tablespoon chili powder
1 cup reduced-fat grated cheddar cheese
1 cup red onion, finely chopped
? cup cilantro, finely chopped
1 avocado, halved, pitted, peeled and sliced
8 whole wheat wraps

In a 6-quart heavy duty stockpot, combine the chicken, enchilada sauce, paprika, Tabasco, vinegar and chili powder. Allow to simmer on the stove, at medium low heat for 30 minutes or until heated through.

Serve the chicken mixture with wraps. Garnish with cheese, onion, cilantro and avocado.

Nutrition Information for Chicken with Red Chili Sauce Wraps
Serving Size: 1 wrap Calories 480
Total Fat 22g
    Saturated Fat 5g
    Trans Fat 0g
Cholesterol 75 mg
Sodium 1160 mg
Total Carbohydrate 40 g
    Dietary Fiber 9 g
    Sugars 3 g
Protein 35g
Vitamin A 25%
Vitamin C 10%
Calcium 30%
Iron 15%

© Recipe courtesy of Trailblazing Productions, LLC, All Rights Reserved

Serves 4

For the chicken:
4 boneless, skinless chicken breasts
2 tablespoons canola oil
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper

For the barley:
3 cups chicken or vegetable stock or water
1 bay leaf
Pinch of kosher salt
1 cup barley

For the salad:
2 tablespoons canola oil
2 cloves fresh garlic, minced
¼ cup green peppers, chopped
¼ cup red onion, chopped
¼ cup white wine
¼ cup orange juice
2 tablespoons extra-virgin olive oil
3 tablespoons rice vinegar
1 tablespoon scallions, sliced
1 tablespoon cilantro, chopped
Kosher salt to taste
Freshly ground black pepper to taste

Heat a medium sauté pan to medium-high heat and add canola oil. Season chicken with salt and pepper. Place the chicken breasts in the pan and cook until deep golden, about 5 minutes. Turn and brown the other side until golden, about 3 minutes. Remove from the pan and cool; uncovered to room temperature about 10 minutes.

Place stock or water, bay leaf and salt in a large pot and bring to a boil. Add barley and reduce heat; simmer, covered, until all of the liquid is absorbed and barley is tender, 30 to 40 minutes. Remove from heat and let stand, covered, 5 minutes. Transfer to a shallow baking pan and cool, uncovered, to room temperature, about 20 minutes.

Heat a medium sauté pan to medium-high heat and add canola oil. Add garlic and cook for 2 to 3 minutes. Next, add ginger, peppers and onions in the pan and cook for 3 to 5 minutes or until tender. Pour white wine and reduce by half about 3 minutes. Add orange juice and bring to a boil. Turn heat off and let cool 5 minutes.

While liquid is cooling, cut the chicken into ½ inch cubes. Mix cooked barley, chicken, extra-virgin olive oil, rice vinegar, cilantro and scallions in a bowl. Pour liquid over and toss. Season with salt and pepper to taste.

Nutrition Information for Chicken and Barley Salad:
Calories 290
Total Fat 15g
    Saturated Fat 2g
    Trans Fat 0g
Cholesterol 30 mg
Sodium 360 mg
Total Carbohydrate 23 g
    Dietary Fiber 3 g
    Sugars 4 g
Protein 13g
Vitamin A 2%
Vitamin C 25%
Calcium 2%
Iron 8%

Recipe Courtesy of Jennifer Bushman

Serves 6

Spice Rub
2 tablespoons chili powder
2 teaspoons cumin
2 tablespoons mild paprika
2 teaspoon oregano
1 tablespoon ground coriander
1 teaspoon cayenne pepper
1 tablespoon garlic powder
1 teaspoon sea salt
1 teaspoon freshly ground black pepper

Corn Salsa
3 ears fresh sweet corn, in the husk
2 tablespoons unsalted butter
2 garlic cloves, minced
4 scallions, white and green parts sliced thinly, separately
1 avocado, finely diced
2 plum tomatoes, finely diced
1 to 2 fresh jalapeño chilies, finely diced (including seeds)
1/4 cup finely chopped fresh cilantro
2 tablespoons red wine vinegar

Sirloin Steak
1 tablespoon extra virgin olive oil
1 (2-lb) trimmed boneless sirloin steak, about 1 1/2 inches thick

Accompaniment: lime wedges

Preparation:

1.  Preheat the grill to medium heat.
2.  Make the spice rub. In a small bowl, combine the first nine ingredients, chili powder through black pepper.

3.  Make the Corn Salsa. Grill the corn over direct mediumheat for 20 to 25 minutes, turning three or four times during grilling time. Remove from the grill and cool slightly. When the corn is cool enough to handle, carefully pull back the husks. With a sharp knife, cut the kernels from the cobs.  Place a small fry pan in the grill.  Add the butter and heat until it sizzles.  Add the garlic, whites of the green onions, and 1 teaspoon of the above spice blend to the skillet and sauté until soften and fragrant, about two minutes.  Place the mixture in a small bowl and add the corn, avocado, tomatoes, jalapeno, cilantro, greens reserved from the green onion and the red wine vinegar.