SUSTAINING GRAIN BOWL YIELD: 1 TO 3 SERVINGS


1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth) 1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed


4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish) ⅛ cup nuts, seeds, sprouts or avocado


Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.


Recipe courtesy of Holly DeLong.


FEEL-GOOD PROTEIN SMOOTHIE YIELD: 1 SERVING


¾ cup ultra-filtered protein milk (found in many grocery stores)


1 scoop protein powder (whey, soy, egg white, pea or hemp)


½ frozen banana Handful of frozen strawberries or other berries 1 Tbsp of flaxseeds ¼ cup of zero-percent-fat, plain Greek yogurt Handful of kale


Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.


Recipe courtesy of Amy Fox. 26 Central Florida www.NACFL.com


EASY SERENITY SALAD BOWL YIELD: 1 SERVING


2 cups mixed greens of choice (baby lettuce, mustard, chard, spinach, arugula or chicory)


¼ cup fermented veggies (kimchi or sauerkraut) ¼ cup cooked beans (kidney, black or garbanzo) 1 Tbsp flaxseeds 2 Tbsp walnuts 1 Tbsp lemon juice ½ Tbsp olive oil Optional: grilled salmon or avocado slices


Mix greens, fermented veggies, beans, flaxseeds and walnuts in a bowl. Drizzle with lemon juice and olive oil. Top with grilled salmon and/or avocado slices.


Recipe courtesy of Amy Fox.


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