Avocado Spread

Mashed avocado
Mayo
Salsa
Freshly squeezed lemon juice
Mashed tofu for extra protein

Apple Muffins

Apple Muffins
Makes 12 muffins

1 c. white whole wheat flour
1/2 c. sugar
1 tsp. baking powder
1.5 tsp. cinnamon
3 eggs
1/2 c. light olive oil
1/4 c. chopped walnuts
1 large apple, peeled and finely chopped

Mix dry ingredients. Mix wet ingredients. Add wet to dry. Stir in walnuts and apples. 
Bake at 350 degrees for 18 minutes

Tuna (or chicken) Casserole

Cooked brown rice pasta (the fiber aids with digestion)
6 tbsp. butter or coconut oil
6 tbsp. whole wheat flour
1 tsp. salt
1/8 tsp. bk pepper
2.5 c. whole milk (or soy milk)
3 cans tuna (or diced chicken breast, cooked)
Frozen peas
Topping: sautéed mushrooms and onions
Grated parmesan cheese

Mix butter and flour to make a roux. Add the milk and bring to a boil. Lower flame and simmer until bubbles appear in the sauce. Add tuna, s&p, pasta and peas.
Stir until peas are soft. Top with cheese and extra s&p.