Tag Archives: Vitamin K

Week 1: Goals


Tuna Pasta Salad

Tuna Pasta Salad Recipe


  • 1 cup shell pasta
  • 1/2 cup green lettuce
  • 1/2 avocado
  • 1 6oz can of tuna
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup creamy Italian dressing
  • 1/2 cup chopped kalamata olives


  1. Fill a large pot with lightly salted water and bring to a boil. Stir in seashell pasta, and return to a boil. Cook pasta uncovered, stirring occasionally, until cooked through, but still firm to the bite, about 11 minutes; drain.
  2. Place lettuce in a large bowl. Peel and cube avocado. Add pasta, tuna, kalamata olives, avocado, and grated Cheddar cheese; mix well. Stir in dressing; toss to coat.

Source (with a few changes): http://allrecipes.com/Recipe/Tuna-Pasta-Salad/


Blueberry, Spinach, and Avocado Smoothie

10 Amazing Avocado Smoothie Recipes


  • 2 cups orange juice
  • 2 cups spinach
  • 1 cup blueberries, frozen
  • 1 banana, frozen
  • 1/2 avocado


  1. Add all the ingredients and blend to a puree consistency.  Frozen fruit makes it thicker, so add more orange juice or water if it’s too thick.

Source (with a few changes):  http://www.babble.com/best-recipes/10-amazing-avocado-smoothie-recipes/blueberry-spinach-and-avocado-smoothie/



  1. green lettuce
  2. kalamata olives
  3. gouda cheese
  4. sun dried tomatoes
  5. croutons
  6. creamy Italian dressing


  1. Just rinse and chop the lettuce and mix with the ingredients.  This is my own little recipe, so I haven’t the slightest idea what the amounts of the ingredients I use are.  I’ll update this once I’ve made it this week and actually measure.


Tuna Cobb Salad Sandwiches


  • 61/2 ozs tuna
  • 5 slices bacon
  • 2 hard-boiled eggs
  • 1 avocado
  • 1/3 cup blue cheese dressing (good quality)
  • shredded lettuce
  • 2 tomatoes (medium)
  • 2 English muffins
  • ground pepper


  1. Cook the bacon until very crispy and crumble into a bowl.  Put to the side.
  2. Boil the eggs.  Peel and cube.  Place in the bowl.
  3. Peel and cube avocados.  Place in the bowl.
  4. Drain tuna.  Put in the bowl.  Add the dressing and mix.
  5. Split and toast English muffins.
  6. Place tomato and lettuce on each muffin and top with tuna mixture. Grind some fresh pepper on top.

Source (with a few changes):  http://www.framedcooks.com/2011/07/tuna-cobb-salad-sandwiches.html


Spinach Basil Pesto Pasta


  • 1 1/2 cup baby spinach leaves
  • 3/4 cup fresh basil leaves
  • 1/2 cup pine nuts
  • 4 garlic cloves, peeled and quartered
  • 3/4 cup teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup extra virgin olive oil
  • grated parmesan cheese
  • rotini pasta


  1. Roast the pinenuts in the oven for 10 minutes at 350 degrees.  OR cheat and roast them in the microwave: Place the pine nuts in a small, fine mesh strainer and rinse under cold water. Toss with the salt. Transfer the nuts to a small brown paper bag, fold over the bag and microwave on high for 1 to1 1/2 minutes. Remove the bag from the microwave and set aside to cool for 1 minute.
  2. Blend the spinach, basil, pine nuts, garlic, salt, pepper, and 2 tablespoons olive oil in a food processor until nearly smooth, scraping the sides of the bowl with a spatula as necessary. Drizzle the remaining olive oil into the mixture while processing until smooth.
  3. Pour any pesto you’re not using into ice cube trays and cover with plastic wrap.  Pop out and add parmesan to make a quick snack throughout the week.
  4. Add parmesan cheese to remaining pesto in blender.  The amount recommended for the entire recipe is 1 1/2, so the amount you add will depend on how much you’re using.
  5. Cook and drain the rotini, then add sauce until warm.

Source (with a few changes): Sauce – http://allrecipes.com/recipe/spinach-basil-pesto ; Microwave Trick – http://www.foodnetwork.com/recipes/alton-brown/microwave-toasted-pine-nuts-recipe/index.html