METHOD
1. In large skillet heat oil over low-medium heat.  Add garlic and cook for about 3 to 5 minutes until fragrant.  Garlic burns easily, so keep an eye on the pot.
2. Add spinach and increase heat to medium-high.  Stir continuously and cook for about 2 minutes until all the spinach is wilted.  Add salt, pepper and red pepper flakes while stirring.

Nutrition per 3.2-Oz serving: 45 Cals; 4g Carb; 3g Fat; 3g Protein

*If spinach is not dry you will notice excess liquid in the pot.  Feel free to drain off this liquid, but try not to throw out the yummy pieces of garlic.

Black beans have immense heatlh benefits. Here’s a simple black beans recipe that can also work for pressure cookers. This recipe is vegan and gluten free

METHOD 1(If not using a pressure cooker)
1. Soak beans overnight (or for at least 6 hours) in 6-8 cups of water.
2. After soaking, drain water and rinse beans; heat large pot on medium heat.
4. Add oil and sautee chopped onion, celery and garlic for 2 minutes; add tomatoes and cook for an additional 2 minutes.
5. Add rinsed black beans, thyme, cayenne pepper, cumin and cinnamon to sauteed vegetables.
6. Add water and honey, increase heat and let simmer covered for 1 1/2 to 2 hours; stirring occassionally.
7. Add more hot water if necessary; add salt and pepper to taste.

METHOD 2 (If  using a pressure cooker)
1. Soak beans overnight (or for at least 6 hours) in 6-8 cups of water.
2. After soaking, drain water and rinse beans.
3. Place water, beans and all other ingredients (except salt and black pepper) into pressure cooker; secure lid and turn up flame to high.
4. Cook on high, according to slow cooker’s instructions, for about 35 minutes.
5. Before opening pressure cooker, allow steam to release; refer to your pressure cooker’s instructions to determine when it is safe to remove lid.
6. Remove lid; add salt and pepper to taste.

This rice recipe is very colorful and packed with flavor: red bell peppers, green onions, corn and cilantro. This recipe is gluten free and vegan.

METHOD
1. Bring water to  boil, then add rice.  When water begins to boil again, reduce heat to a simmer and cover.
2. Cook covered for 40-50 minutes until rice is tender; stir once after about 20 mins.
3. While rice is cooking, prepare vegetables; heat oil in skillet over low heat.
4. Sauteed garlic for about 4 minutes until flagrant; be careful not to burn the garlic.
5. Increase heat to medium-high, add remaining vegetables and corn and cook for about 2 minutes.
6. Add cooked rice and cayenne pepper to cooked vegetables and mix thoroughly; add salt and pepper to taste.

Nutrition per serving: 96 Cals; 17g Carb; 3g Fat; 2g Protein

METHOD
1.  Combine all ingredients in bowl and mix well.
2. Taste and adjust salt and lemon/lime juice to your liking; marinate in fridge for 15 minutes.
3. Enjoy

Nutrition per serving: 139 Cals; 23g Carb; 1g Fat; 3g Protein

Quick, easy and a bit sticky!  These wings are great as a snack for any party and will easily impress your guests.  Pair it with our spicy pineapple chow.  

METHOD
1. Remove and discard wing tips; cut wing along second joint to separate the drumette from the wingette.  Wash wings in cold water and pat dry.
2. Combine all ingredients in a bowl and marinate wings for at least one hour.
3. Pre-heat oven to 400 F.
4. Lightly coat baking sheet with cooking spray; arrange wings on baking sheet.
5. Bake wings for 50 minutes or until desired crispiness and color; turn wings after 30 minutes of baking.
6. Serve with your favorite dip.

Nutrition per serving: 222 Cals; 15g Carb; 12g Fat; 13g Protein

Add some excitement and Caribbean flavor to your tilapia!  This recipe requires very little prep and is excellent for meal prep.  Try it with our Roasted Carrots.

METHOD
1. Preheat oven to 425 F; lightly spray baking dish with cooking spray.
2. Wash fillets and pat dry; set aside in baking dish.
3. Combine remaining ingredients and whisk thoroughly; evenly pour coconut mixture over fish.
4. Bake fish for about 15 minutes until fish opaque in center.
5. Serve with your choice of rice  or another side dish.

Nutrition per serving: 140 Cals; 2g Carb; 4g Fat; 22g Protein

This butternut squash and parsely rice is excellent for meal prep. It’s an easy way to squeeze more vegetables into your meals. This recipe is gluten free and vegan!

METHOD
1. Preheat oven to 425 F.
2. Bring water to  boil, then add rice.  When water begins to boil again, reduce heat to a simmer and cover.
3. Cook covered for 40-50 minutes until rice is tender; stir once after about 20 mins.
4. While rice is cooking, toss squash in olive oil, black pepper, salt, brown sugar/honey.
5. Evenly spread squash on baking dish and roast for 30 minutes until tender, stirring every 10 minutes.
6. In large bowl, combine roasted squash, garlic powder, cayenne pepper, cooked rice and parsely.

Nutrition per serving: 87 Cals; 14g Carb; 3g Fat; 1g Protein

This dish is a great way to add creativity to your brown rice repertoire.  The pineapple-cilantro-jalapeno combo packs so much flavor into every spoonful.  This recipe is gluten-free, vegan and is an excellent option meal prep.

METHOD
1. Bring water to  boil, then add rice and 1 Tbsp of oil.  When water begins to boil again, reduce heat to a simmer and cover.
2. Cook covered for 40-50 minutes until rice is tender; stir once after about 20 mins.
3. While rice is cooking, sautee garlic, green onions and jalapenos in remaining oil for about 5 minutes.
4. Add pineapple to sautéed vegetables and sautéed for another 5 minutes.
5. Add cooked rice to sautéed mixture and mix well.
6. Remove rice from heat and mix in chopped cilantro.
7. Add salt and pepper to taste.

Nutrition per serving: 109 Cals; 13g Carb; 6g Fat; 1g Protein