Avocado Toast

Ingredients:

• 2 slices of whole grain bread
• 1 ripe avocado
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional toppings: cherry tomatoes, feta cheese, red pepper flakes, poached egg

Culinary:

1. Toast the slices of bread until golden brown.
2. In a small bowl, mash the ripe avocado with lemon juice, salt, and pepper.
3. Spread the mashed avocado evenly on the toasted bread slices.
4. Add your desired toppings, such as sliced cherry tomatoes, crumbled feta cheese, or a sprinkle of red pepper flakes.
5. For a heartier option, top with a poached egg.
6. Serve immediately and enjoy!

Mango Salsa

Ingredients:

• 2 ripe mangoes, diced
• 1/2 red onion, finely chopped
• 1 jalapeno pepper, seeded and diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Culinary:

1. In a large bowl, combine diced mangoes, chopped red onion, diced jalapeno pepper, and chopped cilantro.
2. Squeeze the juice of one lime over the mixture and toss gently to combine.
3. Season with salt and pepper to taste.
4. Refrigerate for at least 30 minutes to allow the flavors to meld together.
5. Serve as a refreshing topping for grilled fish or chicken, or as a dip with tortilla chips.
6. Enjoy the tropical flavors of this delicious mango salsa!

Spinach and Feta Stuffed Chicken Breast

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 cups fresh spinach leaves
• 1/2 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 tablespoons olive oil

Culinary:

1. Preheat oven to 375°F (190°C).
2. Using a sharp knife, cut a slit in the side of each chicken breast to create a pocket.
3. In a bowl, mix together fresh spinach leaves, crumbled feta cheese, minced garlic, dried oregano, salt, and pepper.
4. Stuff each chicken breast with the spinach and feta mixture.
5. Heat olive oil in an oven-safe skillet over medium-high heat.
6. Sear the stuffed chicken breasts for 2-3 minutes on each side until golden brown.
7. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until chicken is cooked through.
8. Remove from oven, let rest for a few minutes, and serve hot.

Quinoa Salad

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Culinary:

1. In a medium saucepan, bring water to a boil.
2. Add rinsed quinoa to the boiling water, reduce heat to low, cover, and simmer for 15-20 minutes until water is absorbed and quinoa is tender.
3. Remove from heat and let quinoa cool to room temperature.
4. In a large bowl, combine cooked quinoa, halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped parsley.
5. Drizzle with olive oil and lemon juice, and season with salt and pepper to taste.
6. Toss gently to combine all ingredients.
7. Refrigerate for at least 30 minutes to allow the flavors to meld together.
8. Serve chilled as a nutritious and satisfying salad.

Vegetable Stir-Fry

Ingredients:

• 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas)
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon honey
• 1/2 teaspoon grated ginger
• Salt and pepper to taste
• Optional toppings: sliced green onions, toasted sesame seeds

Culinary:

1. Heat vegetable oil in a large skillet or wok over medium-high heat.
2. Add minced garlic and grated ginger to the hot oil, and stir-fry for about 30 seconds until fragrant.
3. Add mixed vegetables to the skillet and stir-fry for 3-4 minutes until they are tender but still crisp.
4. In a small bowl, mix together soy sauce, sesame oil, honey, salt, and pepper.
5. Pour the sauce over the vegetables in the skillet and toss to coat evenly.
6. Cook for an additional 1-2 minutes until the sauce has thickened slightly.
7. Remove from heat and garnish with sliced green onions and toasted sesame seeds, if desired.
8. Serve hot over cooked rice or noodles for a delicious and nutritious meal.