This type of a soup is basically made from corn(dry) and dry beans. This recipe originated from Kenya. A healthy soup that has very few calories. I have changed it around to make it more healthy. Beans are a good source of proteins.Easy to make mind a soup yet delicious. You can alternatively use green corn instead of hard or dry corn. Beans are a good source of fibers.

Servings: 5

Prep Time: 00:20 Cook Time: 02:00

Main Ingredients

1 lbs dry corn /green

2 lbs dry beans

1 cup tomatoes (sliced)

1 medium onion (chopped

3 garlic cloves (minced)

¼ cup cilantro

8 cups water or more

Preparation

1 Soak cleaned beans and corn in cold water overnight to soften them.

2 Rinse soaked beans and corn. In a medium cooking pot place dry beans, water and corn.

3 Boil for 2 hrs covered or until tender. Drain the water.

4 In a different pot, sautee onions and garlic in olive oil until translucent.

5 Add tomatoes and salt, cook for 5 minutes covered. Add pre-cooked beans and corn.

6 Mix well, add water and let it boil in medium heat.

7 Remove from heat, garnish with cilantro, and serve as desired.

This recipe is a combination of sweet potatoes,kales and egg white. It makes a great meal for breakfast for anyone who's trying to loose and maintain weight. Kales and eggs are a good source of proteins. Good carbs from sweet potatoes which is considered as a vegetable. Personalized recipe to make healthy and simple.

Servings: 2

Prep Time: 00:10 Cook Time: 00:20

Main Ingredients

1 large sweet potato (peeled and sliced)

6 egg whites

1 cup kales.

1 tablespoon olive oil

1 teaspoon salt

A pinch of black pepper

Preparation

1 Pre heat a medium skillet, add oil.

2 Add egg white and a pinch of salt in the skillet.

3 stir, let it cook a minute until the liquid part has solidified. Add a pinch of black pepper.

4 Remove from the skillet carefully and set aside.

5 In a clean skillet, arrange sweet potatoes in a single and Sautee with olive oil.

6 Turn sweet potatoes and let them Sautee on the other side until golden brown or tender.

7 Add kales, stir for 2 minutes ,then remove from the heat carefully. Serve with egg whites.

A simple recipe of tilapia fillets cooked with a pan on top of stove and served on a bed of raw mini cucumbers and cherry. Homemade made dressing of lemon juice, olive oil, minced garlic and a pinch of sea salt. Tilapia is a good source of proteins and also rich omega3. Very easy to make and takes a few minutes yet healthy. Personalized recipe to fit my clean eating habits.

Servings: 2

Prep Time: 00:10 Cook Time: 00:20 

Main Ingredients

2 tilapia fillets (5- 6 ounce)

1 tablespoon olive oil

1 tablespoons Mrs Dash

½ teaspoon lemon pepper

2 cloves garlic (minced)

2 tablespoons lemon juice (fresh)

Preparation

1 Sprinkle mrs dash, sea salt and lemon pepper to the fillets.

2 Pre- heat skillet over a medium heat, add olive oil and swirl to coat the skillet.

3 Add the tilapia fillets and cook for 5 minutes until underside is evenly browned.

4 Turn the tilapia fillets and cook for 5 minutes or until browned or slightly crisp.

5 While the tilapia fillets are cooking, prep the salad and place it in a large bowl.

6 Add the dressing, (garlic, lemon juice, and salt). Cut tilapia fillets into bites sizes.

7 Place cut tilapia pieces on top of salad and serve

This recipe is a vegetarian recipe which comprises of mashed garbanzo beans and spinach eaten with an avocado, cherry tomatoes,cilantro, lemon juice and garlic salad. Healthy meal rich in proteins from beans and spinach. Fiber rich meal. Tastes great.Personalized recipe to help in maintaining healthy weight. Borrowed ideas from my mom.Used to make this meal in a different way.Easy to follow.

Servings: 2

Prep Time: 00:15 Cook Time: 00:40

Main Ingredients

2 cups garbanzo beans (freshly cooked)

2 cups spinach ( chopped)

2 cups water

Cucumbers medium

1 cup cherry tomatoes (halved)

½ cup cilantro

1 large avocado ( peeled and seeded)

2 cloves garlic (minced)

¼ fresh lemon juice.

1 tablespoon olive oil (optional)

Preparation

1 Place precooked garbanzo beans, spinach, salt & water in a medium cooking pot.

2 In a medium high heat, bring it to a boil.

3 Reduce the heat to a medium low, simmer and continue cooking for 10 minutes.

4 Mash them into your desired texture.

5 Prepare the salad, cut cucumbers, wash cherry tomatoes (cut in half).

6 Add squeezed lemon juice, salt, garlic avocados, cilantro, cucumbers & cherry tomatoes.

7 Mix well, serve with mashed garbanzo beans with spinach.

This recipe is a combination of vegetables sauteed and can be eaten as a side with other dishes. Vegetarian friendly, high in fibers which in turn helps with weight loss and elimination process. You have a side within very few minutes.The taste of sauteed vegetables is just awesome. Personalized to fit my health requirements.

Servings: 4

Prep Time: 00:10 Cook Time: 00:15

Main Ingredients

1 yellow bell pepper (sliced)

1 green bell pepper ( sliced)

2 medium carrots ( sliced)

1 cup frozen corn

1 tablespoons mrs dash

1 tbs italian seasoning

2 tablespoons salt

2 tablespoons olive oil.

Preparation

1 Preheat a medium skillet, Sautee all the vegetables in olive oil.

2 Season with Italian seasoning and salt. Cook for 5 minutes, stirring occasionally.

3 Cook for additional 5 minutes, on low heat.

4 Add soy sauce, simmer, serve as desired.

Salmon steak is a healthy choice for anyone looking to loose and maintain healthy weight. Salmon is loaded with omega 3 and healthy fat that our brain’s needs. This was baked on top of stove. You are guaranteed to eat lunch within very few minutes. Very simple seasonings used to fix it, salt and Mrs. dash. Personalized to make it healthier.

Servings: 2

Prep Time: 00:10 Cook Time: 00:20

Main Ingredients

2 lbs salmon steak

2 tbs of lemon juice (freshly squeezed)

1 tbsp of mrs dash

1 tbsp of sea salt

1 tbsp of lemon pepper

Preparation

1 Season salmon steak with lemon juice, black pepper, salt, and Mrs dash.

2 In a non pre-heated skillet/pan place salmon stake non skin side up.

3 Cook for 5-6 minutes in a medium eat. Flip and cook the skin side until it's no longer pink in the middle.

4 Remove from skillet carefully serve as desired.

This stew comprises of lean beef with eggplant, carrots, zucchini, bell peppers, tomatoes and potatoes. The egg plant makes the stew thick and brings out the taste.Healthy stew which is filled with vegetables. Lean beef is rich in proteins. Vegetables provides with fibers and vitamins that our bodies requires to stay healthy.Family recipe with a help of my sister.

Servings: 6

Prep Time: 00:15 Cook Time: 00:30

Main Ingredients

3 medium potatoes (sliced)

1 lbs lean beef (cubed)

2 medium carrots (sliced)

2 medium zucchini (sliced)

2 tablespoons of salt

2 tablespoons of mrs dash

3 medium tomatoes

1 medium eggplant

2 tablespoons of olive oil

3 cups of water

1 large bell peppers. (sliced)

3 cloves garlic (minced)

Preparation

1 Pre heat a medium pot and Sautee onions in olive oil until translucent.

2 Add beef, salt, Mrs. Dash and tomatoes. Cook in a medium heat for 15 min.

3 Add potatoes and eggplant, let it cook covered for 10 minutes, stirring occasionally.

4 Add zucchini, carrots, bell peppers, garlic and water. Reduce heat, cook for 5 minutes.

5 Remove from heat and serve as desired.

This meal is easy to fix yet healthy. Combined root vegetables are loaded with fiber which helps you to stay full for a long time. Personalized recipe which I just used the vegetables that were readily available.

Servings: 3

Prep Time: 00:15 Cook Time: 00:40

Main Ingredients

1/2 butter nut (seeded and cut)

12oz bag petite potatoes

2 medium sweet potatoes

2 carrots (cleaned & sliced)

1 tablespoon olive oil

1 tablespoon salt

1 tablespoons mrs dash

Preparation

1 Pre heat oven at 425. Cover the skillet with foil paper.

2 Season potatoes, Carrots , sweet potatoes and squash with olive oil,mrs dash and salt.

3 Mix well and arrange them in a single layer in the skillet.

4 Bake for 35-40 minutes or until tender.Turn when halfway done.

5 Remove from oven, put in a serving bowl, serve hot.