Avocado and Egg Toast

Ingredients:

• 2 slices of whole-grain bread
• 1 ripe avocado
• 2 large eggs
• 1 tbsp olive oil
• Salt and pepper to taste
• Red chili flakes (optional)

Culinary:

1. Toast the bread slices until golden brown.
2. Mash the avocado with a fork and season with salt and pepper.
3. Spread the mashed avocado over the toast.
4. Heat olive oil in a pan and cook the eggs to your liking (fried, scrambled, or poached).
5. Place the eggs on top of the avocado toast and sprinkle with chili flakes if desired.

Garlic Butter Shrimp Pasta

Ingredients:

• 200g spaghetti
• 250g shrimp, peeled and deveined
• 3 cloves garlic, minced
• 2 tbsp butter
• 1 tbsp olive oil
• 1/4 cup grated Parmesan cheese
• Fresh parsley for garnish
• Salt and pepper to taste

Culinary:

1. Cook spaghetti according to package instructions. Drain and set aside.
2. Heat olive oil and butter in a skillet, then sauté garlic until fragrant.
3. Add shrimp, season with salt and pepper, and cook until pink.
4. Toss the cooked spaghetti into the skillet, mixing it with the shrimp and garlic butter.
5. Sprinkle with Parmesan cheese and parsley before serving.

Quinoa and Black Bean Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 cup canned black beans, rinsed and drained
• 1/2 cup corn kernels
• 1 avocado, diced
• 1/4 cup salsa
• 1 lime, juiced
• Salt and pepper to taste

Culinary:

1. In a bowl, combine quinoa, black beans, and corn.
2. Add diced avocado and salsa on top.
3. Drizzle with lime juice and season with salt and pepper.
4. Toss everything together gently and serve as a fresh, healthy meal.

Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers
• 1 cup cooked rice
• 1/2 cup ground beef or turkey (optional)
• 1/2 cup tomato sauce
• 1/4 cup shredded cheese
• 1 tsp Italian seasoning
• Salt and pepper to taste

Culinary:

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds.
3. Mix rice, meat (if using), tomato sauce, seasoning, salt, and pepper in a bowl.
4. Stuff the mixture into the peppers and place them in a baking dish.
5. Bake for 25-30 minutes, then sprinkle with cheese and bake for another 5 minutes until melted.

Blueberry Chia Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup almond milk
• 1 tbsp honey or maple syrup
• 1/2 cup fresh blueberries
• 1/4 tsp vanilla extract

Culinary:

1. In a jar or bowl, mix chia seeds, almond milk, honey, and vanilla extract.
2. Stir well and let it sit for 5 minutes, then stir again to prevent clumping.
3. Cover and refrigerate for at least 2 hours or overnight.
4. Top with fresh blueberries before serving as a nutritious breakfast or dessert.