​INGREDIENTS
3 Tablespoons soy sauce, low sodium
3 Tablespoons tomato sauce, low sodium
1 Tablespoon peanut oil
2 garlic cloves, peeled and minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon cumin
6 chicken breasts, boneless, skinless, cubed (or fresh shrimp peeled, or both!)
Nonstick cooking spray

For the sauce:
1/4 cup minced onion
1 garlic clove, peeled and minced
1 cup water
1/2 cup peanut butter, no sugar added
2 Tablespoons soy sauce, low sodium
1 Tablespoon freshly squeezed lemon juice
skewers to grill chicken/shrimp
Optional garnish: 2–3 tablespoons fresh chives

​PREPARATION
In a medium bowl, mix soy sauce, tomato sauce, peanut oil, garlic, pepper, and cumin. Place prepared chicken (or shrimp; if using both, use a separate bowl and divide the marinade in half) into the mixture. Stir to coat all pieces. Cover and marinate in the refrigerator for at least 15 minutes, but about an hour is plenty.

Preheat the grill to high heat.

​While the grill is preheating, prepare the sauce. Spray a medium nonstick skillet with cooking spray and place over medium heat. Add the onion and garlic and sauté until lightly browned about 5–6 minutes. Mix in the water, peanut butter, and a tablespoon of soy sauce. Cook and stir until well-blended, about 2–3 minutes. Remove from heat and mix in the lemon juice. Pour into a serving bowl for dipping and set aside.

​Thread chicken/shrimp onto skewers and discard the marinade. Grill skewers for about 5 minutes per side until chicken/shrimp is cooked through. Place on a serving platter or separate plates and serve with peanut sauce.

​INGREDIENTS
6 cups water
8 cabbage leaves
1 24-oz. jar tomato sauce, low sodium
1 Tablespoon olive oil
1 onion, peeled and chopped
1 12-oz. can or box (Trader Joe’s has an excellent pre-cooked box) lentils, drained and rinsed
1 cup brown rice, cooked
Salt and pepper, to taste
​
PREPARATION
In a large pot, bring the water to a boil. Add the cabbage leaves and cook for about 2 minutes each, or until soft. Set aside and discard the water. Pour in the tomato sauce and simmer over low heat.

Place a large saucepan over medium heat and add olive oil. Add the onions and sauté 6–7 minutes, or until the onions begin to brown.
Add the lentils and cook for 1 minute.
Add the cooked rice, salt, and pepper. Cook for 5 more minutes, then remove from the heat and set aside.

Spread out the cabbage leaves on a clean surface and place a large spoonful of the lentil mixture in the center of each, on top of the stem. Roll the cabbage leaf up over the filling, burrito-style. Place all the rolls seam-side down in the pot with the tomato sauce and simmer on low heat for another 10 minutes.
Makes 2 main-dish servings or 4 side dish servings.

INGREDIENTS
2 cups fresh spinach
1 cup frozen fruit — any combination like 1/2 cup strawberries + 1/2 cup mango; or banana, blueberries, pineapple, raspberries, etc.
1 cup nonfat milk or milk of choice
1/2 cup nonfat Greek yogurt, plain
1 Tablespoon chocolate tahini

PREPARATION
Toss all the ingredients in the blender and blend for about a minute. (Tip: If your blender is not super powerful, blend the spinach with the milk first, then add the rest of the ingredients.) Pour into glasses and serve. Garnish with your chosen fruit. Makes 1–2 servings — depending on if it is a full meal or a​snack🙂.