Dash Diet Cookbook: 1200 Days of Simple & Low sodium Recipes to Help you Regulate Blood Pressure & Lose Weight

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The Complete Dash Diet Cookbook 1200 Days of Simple & Low sodium Recipes to Help you Regulate Blood Pressure & Lose Weight | Including 28-day Meal Plan to Start a New Lifestyle

Contents INTRODUCTION SMOOTHIE RECIPES SPICED CHIA SMOOTHIE DATE SMOOTHIE ALMOND SMOOTHIE APPLE SMOOTHIE BANANA OAT SMOOTHIE BLACKBERRY SMOOTHIE RASPBERRY SMOOTHIE BLUEBERRY SMOOTHIE STRAWBERRY SMOOTHIE KALE & SPINACH SMOOTHIE CUCUMBER & GREENS SMOOTHIE CUCUMBER & PARSLEY SMOOTHIE GREEN VEGGIES SMOOTHIE CUCUMBER & LETTUCE SMOOTHIE MINTY GREEN SMOOTHIE BREAKFAST RECIPES RASPBERRY SMOOTHIE BOWL YOGURT & GRANOA BOWL FRUITY CHIA PUDDING APPLE & CAULIFLOWER PORRIDGE OVERNIGHT CHIA FLAX PORRIDGE BUCKWHEAT BANANA PORRIDGE

SPICED QUINOA PORRIDGE APPLE CREPES VANILLA PANCAKES BLUEBERRY WAFFLES KALE & TOMATO SCRAMBLE NO-BAKE MUSHROOM FRITTATA CHICKEN & BROCCOLI QUICHE CRANBERRY MUFFINS BAKED FRENCH TOAST POULTRY RECIPES STUFFED CORNISH GAME HENS SPATCHCOCK CHICKEN SPICED CHICKEN BREAST PARMESAN CHICKEN BAKE BRUSCHETTA CHICKEN CHICKEN WITH LEMON SAUCE CHICKEN WITH CASHEWS CHICKEN & PUMPKIN CURRY GLAZED TURKEY BREAST TURKEY & FETA MEATBALLS RED MEAT RECIPES LEMONY BEEF TENDERLOIN ROSEMARY FLANK STEAK STEAK WITH MUSHROOM SAUCE BEEF & OLIVES BAKE BEEF & MANGO CURRY BEEF SALAD WRAPS

PORK WITH BLUEBERRY SAUCE PORK & GRAPPES BAKE STUFFED PORK CHOPS GROUND PORK WITH BARLEY FISH & SEAFOOD RECIPES SIMPLE SALMON LEMONY SALMON SOY BALSAMIC SALMON GROUPER CURRY SIMPLE TILAPIA SEA BASS WITH VEGGIES TUNA STUFFED AVOCADO SHRIMP & CARROT LETTUCE WRAPS SHRIMP WITH NOODLES & VEGGIES CRAB SANDWICH SOUP & STEW RECIPES EGG DROP SOUP FRENCH ONION SOUP MUSHROOM SOUP GROUND TURKEY & POTATO SOUP BEEF & LENTIL SOUP SPICY CHICKEN STEW PORK & VEGGIE STEW SHRIMP & TOMATO STEW CHICKPEAS & SPINACH STEW LENTIL & BARLEY STEW SALAD RECIPES

MANGO & AVOCADO SALAD GRAPEFRUIT & ZUCCHINI SALAD STRAWBERRY, PEAR & APPLE SALAD TOMATO SALAD BEANS & RICE SALAD CHICKPEAS & LENTIL SALAD CHICKEN & CORN SALAD STEAK & PEAR SALAD SALMON & BEANS SALAD SHRIMP & ARUGULA SALAD VEGETARIAN & SIDE DISHES RECIPES OKRA CURRY SPINCH WITH COTTAGE CHEESE GREEN BEANS CASSEROLE RICE & LENTI LOAF COUSCOUS BURGERS MASHED POTATOES ROASTED TOMATOES MAPLE GLAZED CARROTS SWEET & SMOKY BAKED BEANS GARLICKY QUINOA SNACKS & DESSERT RECIPES TOMATO BRUSCHETTA ONION RINGS VEGGIE LATKES COCONUT SHRIMP TUNA CROQUETTES

PUMPKIN ICE CREAM LEMON SORBET STRAWBERRY GRANITA CHERRY CRISP CHICKPEAS FUDGE 28 DAYS MEAL PLAN CONCLUSION INDEX

INTRODUCTION What is Dash Diet? If you ever wonder what is Dash diet is? DASH is an abbreviation of Dietary Approaches to Stop Hypertension; it is a healthy diet plan which is specially designed to treat or prevent hypertension (blood pressure). This diet consists of all kinds of foods that are rich in calcium, potassium, and magnesium, all of these minerals help to control blood pressure. DASH diet is planned to avoid food that contains saturated fats, added sugar, and sodium. According to research, this diet in just two weeks lowers blood pressure as it reduces the density of lipoprotein, which is bad and increases the level of cholesterol in the blood. Heart disease and stroke are results of mainly high blood pressure and high lipoprotein levels. Following DASH also requires a daily sodium limit of 2,300 milligrams, which will be gradually reduced to around 1,500 milligrams. The DASH diet is well-balanced and can be maintained for a long time. According to research reported in Published Studies in 2019, following the DASH diet is linked to "improved metabolic profiles." Researchers discovered that "more adherence to the DASH diet was related with a 21% decreased risk of metabolic unhealthy obesity" when compared to healthy metabolic obesity, regardless of age, sex, energy intake, physical activity, BMI, smoking, or educational level. Benefits of Dash Diet: There are various potential benefits of the DASH diet rather than lowering blood pressure, such as it helps in losing weight and prevent from cancer. But it is important to keep in mind this diet cannot use solely for weight reduction; it is just added perk. DASH diet is significantly planned to low blood pressure. People following the DASH diet had a lower risk of some cancer, such as colorectal and breast cancer, based on current studies. These low-salt DASH diet effects were particularly dramatic in patients with high blood pressure, lowering systolic and diastolic blood pressure by an average of 12 and 5 mmHg, respectively. It lowered systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg in those with normal blood pressure.

According to some research, the DASH diet can lower your risk of metabolic syndrome by as much as 81 percent. This diet also helps to lower the occurrence of type II diabetes and aids in insulin resistance in the body. Looking a recent study on women who were following the DASH diet was related to the reduction of risk of heart diseases by 20% and risk of stroke by 29%. The Life-Saving, Craving Crushing DASH diet Amid all the misery and problems I was going through- Health wise, I consulted a couple of nutritionists, and doctors and some of them recommended a two-word solution to all my health problems- DASH DIET. Initially, I was really skeptical about the whole idea as I already had lost faith in all sorts of dietary regimens to control the symptoms of my diseases. But it just needed a little more research and learning to be convinced about the efficacy of this diet. The reason I made my mind about following this new dietary approach was that It didn't offer the "quick results"- others diets claim to, rather it provided lifestyle change which called for eating healthy in a way that would not only control the weight gain but also controls blood pressure, diabetes and the unwanted cravings (that we otherwise get while following other FAD diets). But It's Really NOT a Diet- It's a Lifestyle: When thinking about stopping hypertension people having it, one way to stop it is by eating healthy and following the DASH diet. It is a diet that emphasizes eating fruits, vegetables, beans, nuts, whole grains, fish, low-fat dairy products, and avoiding added sugar, red meat, and sodium. This diet plan was planned especially to lower blood pressure, but it has another advantage like preventing the risk of cardiovascular diseases. DASH diet recipes are also known as heart-healthy recipes as it mainly focuses on foods that have high nutrients like fiber, potassium, calcium, magnesium, potassium; all these foods prevent stroke, heart and kidney problems. Dash diet lifestyle is healthy as some studies show low potassium levels can be a reason for hypertension. By taking fruits and vegetables, they can be managed as they are natural sources of potassium. Dietary Changes Unsalted nuts are the best source of having unsaturated fats, which help to reduce bad cholesterol or LDL when swapped with saturated fats. Nuts are high in antioxidants and include chemicals that may help to prevent blood

vessel damage and clear blood vessels for unrestricted flow of blood. The dairy product consists of calcium which is not only necessary for bones but also blood vessels. Though they are rich in calcium but also are high in fats; therefore, eat low or free fat dairy products. Although people who limit salt to 1,500 mg per day may show extra benefits in lowering blood pressure, the DASH eating plan limits sodium to 2,300 mg per day. A diet reduced in saturated fats has also been found to lower the risk of heart disease and hypertension in studies. Green leafy vegetables are a rich source of nutrients, including protein, without containing excessive saturated fat; beans, lentils, and tofu are all good options. Physical Exercise Physical activity is essential for good health. It improves heart health and overall fitness, so you don't have difficulty climbing stairs. To lower blood pressure, both aerobic and muscle-strengthening workouts are recommended. Regular exercise may also aid in the rise of "good" (HDL) cholesterol levels. Aim for 150 to 300 minutes of moderate-intensity physical exercise each week, as well as muscle-strengthening activities two or more times per week. Alcohol Consumption Alcohol is also one reason for hypertension by the reduction in its consumption can result in low blood pressure. As suggested by experts: men should limit their drinks to two or fewer drinks per day, and women should not take more than one drink per day to control blood pressure. All in all, the DASH diet is good, easy but effective if you want to reduce blood pressure. Pressure can be lower if you cut down salt intake to 1500 mg. This diet allows the variety to make your plate colorful focus on the eating plan rather than on specific dishes to get as many nutrients as you can. Is Dash diet for Everyone? Though research on the DASH diet found that those with the lowest salt intake had the largest decreases in blood pressure, the effects of salt restriction on health and lifespan are not obvious. Reduced salt intake has a considerable impact on blood pressure in patients with high blood pressure. Reduced salt intake, on the other hand, has a significantly lesser effect in persons with normal blood pressure. It can be inferred that this diet is only good for individuals having high blood pressure or is salt sensitive. Completely cutting salt from the diet can also lead to health issues like fluid retention, heart problems, and insulin resistance. As for the individuals

following the DASH diet, it is advised to eat sodium, ¾ tsp. or 1500 mg per day and not more than that. Still, there is ambiguity on the advantages of reduction of sodium intake even with individuals having high blood pressure. How it Works: If you are just a newbie who wants to follow the DASH diet, it doesn't require drastic changes overnight; rather by taking a small and manageable step will be feasible for you as there is no specific food that you eat on a diet but need to adapt to some changes to current diet like: At least one fruit or vegetable should be included in each meal. Avoid taking meat at least two or more meals each week. Avoid using salt; instead, use herbs and spices to make it taste good. Instead of eating chips, take almonds as snacks. Use olive oil, canola oi and vegetable oil for cooking. Instead of refined grains, take whole grains. Eat low or fat-free dairy products. Eat lean proteins, which are present in fish, poultry, and beans. Limit or avoid taking added sugar such as soda and candy. Try to avoid eating high saturated fats such as fatty meats, full-fat dairy products, and coconut and palm oil. Drink fresh fruit juice and low calories drinks like water, tea, and coffee. Walk for at least 15 minutes after taking a meal. It is possible to fit the DASH diet into your current eating habits. Simply eat more fruits and vegetables, low-fat goods, and lean proteins, while avoiding processed, high-fat, and sugary items. What to Eat and What to Avoid? The DASH diet is an adaptable and well-balanced diet plan that promotes a lifetime of healthy heart eating habits. It's simple to make using groceries from your local supermarket. Vegetables, fruits, and whole grains are used abundantly in the DASH diet. Dairy items that are fat-free or low-fat, fish, poultry, beans, and nuts are all included. Saturated fat-rich foods, like fatty meats and full-fat dairy products, are restricted. The Dash diet doesn't restrict an individual from eating a specific food. Rather it emphasizes taking servings of various food groups. How much an individual can eat is depends upon the calories consumed. Given below are some examples of DASH diet serving based on 2000 calories per day. Grains: 6-8 Servings per day It includes whole grain or whole wheat bread, whole grain cereals, brown

rice, quinoa, and oatmeal. When talking about servings, you can take: Whole-grain bread: 1 slice. Whole-grain cereal: 1 oz.. Cooked rice or pasta: ½ cup. Vegetables: 4-5 Servings per day All kinds and types of vegetables can be eaten on the DASH diet as all are full of potassium and magnesium. When talking about servings, you can take: ¼ Vegetables particularly leafy green: 1 cup raw Sliced vegetables cooked or raw such as carrots, broccoli, or tomatoes: ½ cup Vegetable juice: ½ cup. Fruits: 4-5 Servings per day If you are following a DASH diet, it encourages eating a lot of fruits like apple, peach, berries, and tropical fruits like mangoes as they are full of minerals that are good for the body. When talking about servings, you can take: Medium fruit like apple: 1 Fresh, frozen, or canned fruit: ½ cup Fruit juice: ½ cup Dried apricot: ¼ cup. Dairy Products: 2-3 Servings per day While following the DASH diet, it is necessary to take daily products having low fat. Like, skim milk, low-fat yogurt, or cheese. When talking about servings, you can take: Low-fat milk: 1 cup Low-fat yogurt: 1 cup Low-fat cheese: 1.5 oz.. Lean chicken, Meat, and Fish: 6 or fewer servings per day Meat with lean cuts is preferred in the Dash diet, red meat is allowed occasionally, and meat can be taken almost once or twice a week, not more than that. When talking about servings, you can take: Cooked fish, meat, or chicken: 1 oz. Egg: 1 Nuts, Seeds, and Legumes: 4-5 Servings per week In this category, almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils, and split peas fall. When talking about servings, you can take:

Nuts: 1/3 cup Nut butter: 2 tbsp.. Seeds: 2 tbsp. Cooked legumes (dried beans or peas): ½ cup. Fats and Oils: 2-3 Servings per day Vegetable oils are preferred above other oils in the DASH diet. Margarine and oils such as canola, corn, olive, and safflower are examples. Fat-free mayonnaise and light salad dressing are also recommended. When talking about servings, you can take: Soft migraine: 1 tsp. Vegetable: 1 tsp. Mayonnaise: 1 tbsp. Salad dressing: 2 tbsp. Sweets and Added Sugar: 5 or fewer Servings per week On the DASH diet, added sugars are kept to a minimum, so avoid sweets, soda, and table sugar. Unrefined sugars and other sugar sources, such as agave nectar, are also restricted in the DASH diet. When talking about servings, you can take: Sugar: 1 tbsp. Jelly or jam: 1 tbsp. Lemonade: 1 cup Sorbet: ½ cup. Aim at Sodium: The food that you take in the DASH diet is originally low in sodium or other words, this diet focus on a reduction in sodium intake. Therefore, the individual following should take steps to cut sodium intake: Instead of salt, use sodium-free spices or flavorings. When cooking rice, pasta, or hot porridge, don't use salt. Develop this good habit of reading the labels of market bough products and see if they are marked as low-sodium or no-salt-added. You may find that your food tastes different as you reduce your intake of processed, high-sodium items. It could take some time for your taste buds to adjust. However, once it does, you may find that you prefer the DASH diet. Frequently Asked Questions How can you compare the dash diet with a ketogenic diet? In contrast to ketogenic diet eating regimens, the DASH diet encourages the

consumption of all types of carbohydrates, particularly whole grains. Brown rice and whole-wheat pasta are higher in fibers and minerals, as well as having a lower glycemic index than refined counterparts. DASH is a diet that should be followed for the rest of one's life. You can use keto for a brief time to attain your weight loss goals. The DASH diet will help you control your blood pressure, while the keto diet will help you lose weight. How is dash diet related to kidney disease? The DASH diet is known to help lower blood pressure, reduce the risk of heart disease, stroke, and cancer, and minimize the risk of kidney stone development. Fruits, vegetables, low-fat dairy products, whole grains, fish, poultry, legumes, seeds, and nuts are abundant in the DASH Diet. Can you eat eggs on the Dash Diet? Egg yolks are heavy in cholesterol, so restrict yourself to four per week; two egg whites offer the same amount of protein as one oz. of meat. Is dash diet good for patients with diabetes? If so, how? For Diabetics: the Dash (Dietary Approaches to Stop Hypertension) diet plan is an acceptable eating pattern. This dietary pattern has been demonstrated to improve insulin resistance, hyperlipidemia, and even overweight/obesity, in addition to blood pressure regulation. Bonus The 28 Days Meal Plan and Key Habits to Adopt: Several bad habits can cause hypertension and other related diseases. These habits are indeed difficult to get rid of, but if you work hard with consistency and pickup up new healthier habits, like the DASH diet, exercise and mindfulness, you can shake off the old bad habits in 28 days. That is why we have provided a meal plan in this cookbook which will help you fight off unhealthy habits: Exercise regularly If you have high blood pressure, regular physical exercise like150 minutes/ week or around 30 minutes/ day of the week can drop the BP by 5 to 8 mm Hg. It's critical to maintain consistency because stopping exercise can cause your blood pressure to rise again. Stop Smoking Smoking causes hypertension by temporarily raising blood pressure, narrowing arteries, and contributing to artery hardening and damage. Reduce Salt Intake High-sodium (salt) diets, such as takeout, bread, and chips, can contribute to

high blood pressure. Caffeine consumption should be reduced. The effect of caffeine on blood pressure is currently being disputed. Caffeine can elevate blood pressure by up to ten millimetres of mercury in persons who use it seldom. Coffee drinkers, on the other hand, may have little or no influence on their blood pressure. Mindfulness to Control Hypertension A patient needs to learn ways to calm himself when needed to make the DASH lifestyle more effective. Several mind-calming techniques can also help to reduce blood pressure. All are forms of meditation that employ various techniques to achieve a condition known as "thoughtful awareness" or "restful alertness." Two Kent State University researchers discovered that mindfulness-based stress reduction (MBSR) could help people with high blood pressure, which affects almost 60 million adults in the US.

SMOOTHIE RECIPES

SPICED CHIA SMOOTHIE Prep Time: 10 mins.| Serves: 2

2 tbsp. chia seeds 1 tbsp. ground turmeric 1 tsp. ground cinnamon 1 tsp. ground ginger ¼ tsp. ground cardamom Pinch of ground black pepper 2 tbsp. almond butter 2 tsp. stevia powder 1¾ C. unsweetened almond milk ¼ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 181| Fat: 15g| Sodium: 160mg| Carbs: 11.7g| Protein: 6.2g DATE SMOOTHIE Prep Time: 10 mins.| Serves: 2 4-6 Medjool dates, pitted and chopped 1 tbsp. almond butter ½ C. fat-free plain Greek yogurt ½ C. fresh apple juice ½ C. unsweetened almond milk ½ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth.

2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 248| Fat: 5.6g| Sodium: 109mg| Carbs: 48.4g| Protein: 6g ALMOND SMOOTHIE Prep Time: 10 mins.| Serves: 2

1 C. unsalted almonds, chopped 2 tsp. almond butter ¼ tsp. organic vanilla extract 2 tbsp. maple syrup 1½ C. unsweetened almond milk ¼ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 371| Fat: 20g| Sodium: 144mg| Carbs: 26.6g| Protein: 11.1g APPLE SMOOTHIE Prep Time: 10 mins.| Serves: 2

1 medium red delicious apple, peeled and sliced 1 small ripe banana, peeled and sliced

¼ C. old-fashioned oats 1½ C. unsweetened almond milk ½ tsp. ground cinnamon 1 C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 179| Fat: 3.7g| Sodium: 122mg| Carbs: 37.6g| Protein: 3g BANANA OAT SMOOTHIE Prep Time: 10 mins.| Serves: 2 1 frozen banana, peeled and sliced ½ C. old-fashioned oats 2 tbsp. peanut butter 1 tbsp. chia seeds 1½ C. unsweetened almond milk ¼ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 266| Fat: 13.6g| Sodium: 148mg| Carbs: 33.1g| Protein: 8.6g BLACKBERRY SMOOTHIE Prep Time: 10 mins.| Serves: 2 1 C. frozen blackberries 1 large frozen banana, peeled and sliced 1/8 tsp. organic vanilla extract 1½ C. unsweetened almond milk 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving:

Calories: 114| Fat: 3.2g| Sodium: 136mg| Carbs: 21.9g| Protein: 2.4g RASPBERRY SMOOTHIE Prep Time: 10 mins.| Serves: 2 1½ C. frozen raspberries 2-3 drops liquid stevia 1½ C. unsweetened almond milk ¼ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 78| Fat: 3.2g| Sodium: 126mg| Carbs: 12.5g| Protein: 1.9g BLUEBERRY SMOOTHIE Prep Time: 10 mins.| Serves: 2 1 C. frozen blueberries 1 small banana, peeled 1 C. unsweetened almond milk ¼ C. ice cubes ü 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into a glass and serve. Per Serving: Calories: 148| Fat: 2.4g| Sodium: 92mg| Carbs: 33.5g| Protein: 2.2g STRAWBERRY SMOOTHIE Prep Time: 10 mins.| Serves: 2 1 C. frozen strawberries 1 banana, peeled and sliced 1 C. unsweetened almond milk 1 C. ice 1. Add all ingredients in a high-powered blender and pulse until smooth.

2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 96| Fat: 2.2g| Sodium: 91mg| Carbs: 20g| Protein: 1.6g KALE & SPINACH SMOOTHIE Prep Time: 10 mins.| Serves: 2 1½ C. fresh baby spinach 1½ C. fresh baby kale 1 tbsp. almond butter 1 tbsp. chia seeds 1/8 tsp. ground cinnamon 1 C. unsweetened almond milk ½ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 4| Fat: 7.6g| Sodium: 120mg| Carbs: 10.3g| Protein: 5.1g CUCUMBER & GREENS SMOOTHIE Prep Time: 10 mins.| Serves: 2 1 large cucumber, peeled and chopped 2 C. fresh baby greens ¼ C. fresh mint leaves 2 tbsp. fresh lime juice 2 C. chilled unsweetened almond milk 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 72| Fat: 3.8g| Sodium: 152mg| Carbs: 9.2g| Protein: 2.7g CUCUMBER & PARSLEY SMOOTHIE Prep Time: 10 mins.| Serves: 2

2 C. cucumber, peeled and chopped 2 C. fresh parsley 1 (1-inch) piece fresh ginger root, peeled and chopped 1 tbsp. fresh lemon juice 4-6 drops liquid stevia 2 C. chilled water 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 41| Fat: 0.7g| Sodium: 37mg| Carbs: 8.1g| Protein: 2.6g GREEN VEGGIES SMOOTHIE Prep Time: 10 mins.| Serves: 2 1 C. fresh spinach ¼ C. broccoli florets, chopped ¼ C. green cabbage, chopped ½ of green bell pepper, seeded and chopped 8-10 drops liquid stevia 2 C. chilled water 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 19| Fat: 0.2g| Sodium: 18mg| Carbs: 4.1g| Protein: 1.2g CUCUMBER & LETTUCE SMOOTHIE Prep Time: 10 mins.| Serves: 2 1 cucumber, peeled and chopped 1 C. lettuce leaves ½ C. fresh mint leaves 1 tbsp. fresh ginger root, grated 1 tbsp. fresh lime juice 2 C. water

¼ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 46| Fat: 0.6g| Sodium: 12mg| Carbs: 10.2g| Protein: 2.1g MINTY GREEN SMOOTHIE Prep Time: 10 mins.| Serves: 2 ½ of avocado, peeled, pitted and chopped 1 C. fresh kale leaves ½ of small cucumber, peeled and chopped ¼ C. fresh mint leaves 1 tbsp. almond butter 1 tbsp. fresh lemon juice 1¼ C. unsweetened almond milk ½ C. ice cubes 1. Add all ingredients in a high-powered blender and pulse until smooth. 2. Pour the smoothie into two glasses and serve. Per Serving: Calories: 190| Fat: 26.5g| Sodium: 137mg| Carbs: 13.8g| Protein: 5.1g

BREAKFAST RECIPES

RASPBERRY SMOOTHIE BOWL Prep Time: 10 mins.| Serves: 2

2 C. fresh raspberries, divided 2 frozen bananas, peeled 1 tbsp. hemp seeds ½ C. unsweetened almond milk 1. In a high-powered blender, add raspberries, bananas, hemp seeds, and almond milk and pulse until desired consistency is achieved. 2. Transfer the mixture into 2 serving bowls and serve with your favorite topping. Per Serving: Calories: 200| Fat: 3.8g| Sodium: 47mg| Carbs: 42.4g|Protein: 4.3g YOGURT & GRANOA BOWL Prep Time: 10 mins.| Serves: 4

2 C. fat-free plain Greek yogurt ½ C. fresh blueberries ½ C. sugar-free oat granola 1 large banana, peeled and sliced 2 tbsp. unsalted walnuts, chopped

1. In a glass bowl, add yogurt, blueberries and granola and gently stir to combine. 2. Divide yogurt mixture into 4 serving bowls. 3. Top with banana slices and walnuts and serve. Per Serving: Calories: 147| Fat: 1.3g| Sodium: 99mg| Carbs: 29g|Protein: 6.6g FRUITY CHIA PUDDING Prep Time: 10 mins.| Serves: 4

2/3 C. unsweetened almond milk 2 C. frozen blueberries ½ of frozen banana, peeled and sliced 5 large soft dates, pitted and chopped ½ C. chia seeds 1. Add all ingredients in a food processor except for chia seeds and pulse until smooth. 2. Transfer the mixture in a bowl. 3. Add chia seeds and stir to combine well. 4. Refrigerate for 30 minutes, stirring after every 5 minutes. Per Serving: Calories: 150| Fat: 5.9g| Sodium: 31mg| Carbs: 28g|Protein: 4.1g APPLE & CAULIFLOWER PORRIDGE Prep Time: 10 mins.| Cook Time: 25 mins.| Serves:6 2 C. apples, peeled, cored and shredded ½ C. cauliflower rice ½ C. low-fat unsweetened coconut, shredded

1¾ C. fat-free milk 1 tsp. organic vanilla extract 1. In a non-stick saucepan, add all ingredients over medium heat and bring to a gentle simmer. 2. Adjust heat to low and simmer for about 15-20 minutes. 3. Serve warm. Per Serving: Calories: 92| Fat: 2.1g| Sodium: 41mg| Carbs: 15.6g|Protein: 3g OVERNIGHT CHIA FLAX PORRIDGE Prep Time: 10 mins.| Serves: 3 4 tbsp. coconut flour 2 tbsp. chia seeds 2 tbsp. flax meal 1 tsp. ground cinnamon 4-6 drops liquid stevia 1½ C. unsweetened almond milk 1 tsp. organic vanilla extract 1. In a bowl, place the coconut flour, chia seeds, flax meal and cinnamon and mix well. 2. Add the stevia and almond milk and stir until well blended. 3. Set aside for about 2-3 minutes. 4. Stir the mixture well and refrigerate, covered overnight before serving. Per Serving: Calories: 145| Fat: 7.8g| Sodium: 4mg| Carbs: 15.9g|Protein: 5.2g BUCKWHEAT BANANA PORRIDGE Prep Time: 10 mins.| Cook Time: 15 mins.| Serves: 4 ½ C. water 1 C. buckwheat groats, rinsed ¾ tsp. organic vanilla extract ½ tsp. ground cinnamon 2 tbsp. maple syrup

1 ripe banana, peeled and mashed 1½ C. unsweetened almond milk 1 tbsp. peanut butter 1. Place the water, buckwheat, vanilla extract and cinnamon in a pan and bring to a boil. 2. Now, adjust the heat to medium-low and simmer for about 6 minutes, stirring occasionally. 3. Stir in maple syrup, banana and almond milk and simmer, covered for about 6 minutes. 4. Remove the pan of porridge from heat and stir in peanut butter. 5. Serve warm. Per Serving: Calories: 194| Fat: 4.4g| Sodium: 74mg| Carbs: 36.5g|Protein: 5.5g SPICED QUINOA PORRIDGE Prep Time: 10 mins.| Cook Time: 20 mins.| Serves: 4 1 C. uncooked quinoa, rinsed 2 C. water ½ tsp. organic vanilla extract ½ C. unsweetened almond milk ¼ tsp. fresh lemon peel, grated finely 10-12 drops liquid stevia 1 tsp. ground cinnamon ½ tsp. ground nutmeg 1. In a large-sized pan, blend together the quinoa, water, and vanilla extract over medium heat and bring it to a boil. 2. Reduce the heat to low and simmer covered for about 15 minutes or until all the liquid is absorbed, stirring occasionally. 3. Stir in the almond milk, lemon peel, stevia and spices and remove from the heat. 4. With a fork, fluff the quinoa and serve. Per Serving: Calories: 166| Fat: 3.1g| Sodium: 29mg| Carbs: 28.3g|Protein: 6.2g

APPLE CREPES Prep Time: 10 mins.| Cook Time: 24 mins.| Serves: 6 1½ C. whole-wheat flour, sifted ½ tsp. powdered stevia Pinch of salt 3 large eggs, beaten 1½ C. fat-free milk 2 tbsp. unsalted margarine, melted and cooled 2 apples, peeled, cored and sliced thinly 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.

In a bowl, combine the flour, stevia and salt. Make a well in the center of flour mixture. Add beaten egg in the well and mix until well blended. Slowly add milk and mix until well blended. Add margarine and mix until well blended. Cover the bowl and set aside at room temperature for about 1-2 hours. Heat a non-stick wok over medium-low heat. Add about ¼ C. of the mixture and tilt the pan to spread evenly in the bottom of the wok. Place about 6-8 apple slices over the crepe mixture evenly. Cook for about 2 minutes. Flip the side and cook for about 2 minutes. Repeat with the remaining mixture. Serve warm.

Per Serving: Calories: 227| Fat: 4.8g| Sodium: 96mg| Carbs: 37.1g|Protein: 8.6g VANILLA PANCAKES Prep Time: 10 mins.| Cook Time: 15 mins.| Serves: 5 1 C. unsweetened almond milk 2 tsp. apple cider vinegar 1 C. buckwheat flour 2 tbsp. ground flaxseed 1 tbsp. baking powder Pinch of salt

¼ C. maple syrup 1 tsp. organic vanilla extract 1 tbsp. olive oil 1. In a medium bowl, blend together the coconut milk and vinegar. Set aside. 2. In a large-sized bowl, blend together the flour, flaxseed, baking powder, and salt. 3. Add the coconut milk mixture, maple syrup, and vanilla extract and beat until well blended. 4. In a large-sized non-stick wok, heat oil over medium heat. 5. Place about 1/3 C. of the mixture and spread in an even circle. 6. Cook for about 1-2 minutes. 7. Flip and cook for an additional 1 minute. 8. Repeat with the remaining mixture. 9. Serve warm. Per Serving: Calories: 174| Fat: 5.2g| Sodium: 44mg| Carbs: 30.3g|Protein: 3.8g BLUEBERRY WAFFLES Prep Time: 10 mins.| Cook Time: 30 mins.| Serves: 6 1 C. unsalted cashews 3 tbsp. coconut flour 1 tsp. baking soda ½ C. unsweetened almond milk 3 eggs ¼ C. olive oil 3 tbsp. maple syrup ½ tsp. organic vanilla extract 1 C. fresh blueberries 1. In a food processor, add cashews and pulse until a flour like consistency forms. 2. Transfer the cashew flour in a large bowl. 3. Add almond flour and baking soda and mix well. 4. In another bowl, add remaining ingredients and beat until well blended. 5. Add egg mixture into flour mixture and mix until well blended.

6. Gently fold in the blueberries. 7. Preheat the waffle iron and then grease it. 8. Place the desired amount of the mixture into the preheated waffle iron and cook for about 4-5 minutes or until golden brown. 9. Repeat with the remaining mixture. 10. Serve warm. Per Serving: Calories: 291| Fat: 20.7g| Sodium: 194mg| Carbs: 20.6g|Protein: 7.4g KALE & TOMATO SCRAMBLE Prep Time: 10 mins.| Cook Time: 8 mins.| Serves: 2 1 tbsp. olive oil 1 C. fresh baby kale 1/3 C. tomato, chopped 3 eggs, beaten 2 tbsp. low-fat feta cheese, cubed Ground black pepper, as required 1. In a large-sized frying pan, heat olive oil over medium heat and sauté the kale and tomatoes for about 4 minutes. 2. Add the eggs and cook for about 1 minute, stirring continuously. 3. Stir in the feta and cook for about 2 minutes or until set. 4. Stir in the black pepper and remove from the heat. 5. Serve immediately. Per Serving: Calories: 200| Fat: 13.1g| Sodium: 194mg| Carbs: 5.6g|Protein: 10.9g NO-BAKE MUSHROOM FRITTATA Prep Time: 15 mins.| Cook Time: 20 mins.| Serves: 3 2 large eggs 4 egg whites 1/8 tsp. ground cumin Pinch of salt Ground black pepper, as required 1 tbsp. olive oil

½ C. onion, chopped 3 garlic cloves, minced 2 tbsp. green chili, chopped 2 C. fresh mushrooms, sliced thinly 1 small tomato, chopped 2 tsp. fresh parsley, chopped 1. In a bowl, add eggs, egg whites and spices and beat until well blended. 2. In a non-stick wok, heat oil over medium heat and sauté onion for about 2 minutes. 3. Add garlic and green chili and sauté for about 1 minute. 4. Add mushrooms and sauté for about 5-7 minutes. 5. Sprinkle with tomato and parsley and immediately top with egg mixture evenly. 6. Reduce the heat to low and cook, covered for about 10 minutes. 7. Remove from the heat and set aside for about 5 minutes before serving. Per Serving: Calories: 142| Fat: 8.3g| Sodium: 137mg| Carbs: 6.9g|Protein: 11.2g CHICKEN & BROCCOLI QUICHE Prep Time: 15 mins.| Cook Time: 45 mins.| Serves: 8 1 tsp. olive oil ½ C. onion, sliced 2 garlic cloves, minced 3 C. small broccoli florets 2 C. cooked skinless chicken, chopped 2 large eggs 4 large egg whites 1¼ C. fat-free milk 1 C. low-fat cheddar cheese, shredded Ground black pepper, as required 1 tbsp. low-fat Parmesan cheese, shredded 1. Preheat your oven to 350 °F. Grease a 9-inch pie plate. 2. In a non-stick wok, heat oil over medium heat and sauté onion and garlic for about 2-3 minutes.

3. Add broccoli and chicken and sauté for about 1-2 minutes. 4. Place the mixture into the prepared pie dish evenly. 5. In a bowl, add eggs, egg whites, milk, cheddar cheese, salt and black pepper and beat until well blended. 6. Pour egg mixture over the chicken mixture evenly and top with Parmesan cheese. 7. Bake for approximately 40 minutes. 8. Remove from the oven and set aside for about 5 minutes before serving. Per Serving: Calories: 173| Fat: 7.9g| Sodium: 186mg| Carbs: 5.5g|Protein: 19.5g CRANBERRY MUFFINS Prep Time: 10 mins.| Cook Time: 25 mins.| Serves: 9 2 C. almond flour ¼ C. Erythritol 1 tsp. ground cinnamon ½ tsp. baking soda Pinch of salt ½ C. unsweetened applesauce 3 eggs 1 tbsp. fresh lemon juice ½ C. fresh cranberries 1. Preheat your oven to 325 °F. Grease 9 cups of a muffin tin. 2. In a bowl, add the flour, coconut sugar, cinnamon, baking soda and salt and mix well. 3. In another bowl, add the applesauce, eggs and lemon juice and beat until well blended. 4. Add the flour mixture and mix until just combined. 5. Gently, fold in the cranberries. 6. Place the mixture into prepared muffin cups. 7. Bake for approximately 25 minutes. 8. Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes. 9. Then invert the muffins onto the wire rack to cool completely before serving.

Per Serving: Calories: 191| Fat: 14.8g| Sodium: 108mg| Carbs: 6.9g|Protein: 1.9g BAKED FRENCH TOAST Prep Time: 10 mins.| Cook Time: 8 mins.| Serves: 4 ¼ C. unsweetened almond milk 4 eggs 4-6 drops liquid stevia 4 (¾-inch thick) whole-wheat bread slices, trimmed and sliced diagonally 2 tbsp. olive oil 1. 2. 3. 4. 5. 6. 7. 8.

Preheat your oven to 400 °F. Arrange a baking sheet in the oven to heat. In a bowl, add almond milk, eggs and stevia and beat slightly. Dip each bread slice in egg mixture evenly. In a non-stick wok, heat oil over medium heat. Add bread slices, one at a time and cook for about 1 minute per side. Now, arrange the slices onto the hot baking sheet in a single layer. Bake for approximately 4 minutes. Serve warm.

Per Serving: Calories: 182| Fat: 12.8g| Sodium: 184mg| Carbs: 11g|Protein: 8.8g

POULTRY RECIPES

STUFFED CORNISH GAME HENS Prep Time: 15 mins.| Cook Time: 1 hr.| Serves: 8

2 tbsp. dried rosemary, crushed Pinch of salt Ground black pepper, as required 4 (1½-lb.) Cornish game hens 2 tbsp. olive oil 1 large yellow onion, chopped 2 celery stalks, chopped 2 bell peppers, seeded and chopped 1. Preheat your oven to 375 °F. Arrange lightly greased racks in 2 large roasting pans. 2. In a bowl, add the rosemary, salt and black pepper and mix well. 3. Coat each hen with oil and then rub with seasoning mixture. 4. Stuff the cavity of each hen with onion, celery and bell pepper. 5. Arrange the hens into prepared roasting pans and roast for approximately 1 hour. 6. Remove the hens from oven and place onto a cutting board. 7. With a piece of foil, cover each hen loosely for about 10 minutes before carving. Per Serving: Calories: 700| Fat: 52.3g| Sodium: 218mg| Carbs: 4.4g|Protein: 58.3g SPATCHCOCK CHICKEN Prep Time: 15 mins.| Cook Time: 50 mins.| Serves: 10

1 (4-lb.) whole chicken, neck and giblets removed 1 (1-inch) piece fresh ginger root, sliced 4 garlic cloves, chopped 1 small bunch fresh thyme Pinch of cayenne pepper Pinch of salt Ground black pepper, as required ¼ C. fresh lemon juice 3 tbsp. olive oil 1. Arrange chicken onto a large cutting board, breast-side down. 2. With a kitchen shear, start from thigh and cut along 1 side of the backbone and turn chicken around. 3. Now, cut along the other side and discard the backbone. 4. Change the side and open it like a book. 5. Flatten the backbone firmly. 6. In a mini food processor, place all ingredients except for chicken and pulse until smooth. 7. In a baking dish, add the marinade mixture. 8. Add chicken and coat with marinade generously. 9. With plastic wrap, cover the baking dish and refrigerate to marinate overnight. 10. Preheat your oven to 450 °F. Arrange a rack in a roasting pan. 11. Place the chicken onto the rack over roasting pan, skin-side down and roast for approximately 50 minutes, turning once halfway through. 12. Remove from oven and place the chicken onto a serving platter for about 10-15 minutes before carving. 13. Cut the chicken into desired-sized pieces and serve.

Per Serving: Calories: 380| Fat: 27g| Sodium: 163mg| Carbs: 0.6g|Protein: 32.6g SPICED CHICKEN BREAST Prep Time: 10 mins.| Cook Time: 12 mins.| Serves: 4

1 tbsp. olive oil ½ tsp. ground cumin ¼ tsp. smoked paprika Pinch of salt Ground black pepper, as required 2 (4-oz.) boneless, skinless chicken breasts 1. Preheat your grill to medium-high heat. Grease the grill grate. 2. In a small-sized bowl, add the oil, spices, salt and black pepper and mix well. 3. Rub the chicken breasts with oil mixture evenly. 4. Place the chicken breasts onto the grill and cook for about 4-6 minutes per side. 5. Serve hot. Per Serving: Calories: 279| Fat: 15.6g| Sodium: 176mg| Carbs: 0.5g|Protein: 33g PARMESAN CHICKEN BAKE Prep Time: 15 mins.| Cook Time: 27 mins.| Serves: 4 1 egg 1 tbsp. water 1/3 C. almond flour Ground black pepper, as required

4 (4-oz.) skinless, boneless chicken breasts ¼ C. olive oil ½ C. low-fat Parmesan cheese, shredded 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

Preheat your oven to 350 °F. Arrange a rack into a foil-lined baking dish. In a small shallow dish, add the egg and water and beat lightly. In another shallow dish, add the flour and black pepper and mix well. Dip each chicken breast in egg mixture evenly and then coat with the flour mixture. In a deep wok, heat oil over medium-high heat and fry chicken breasts for about 3-4 minutes or until golden brown from both sides. With a slotted spoon, remove the chicken breasts and arrange into the prepared baking dish in a single layer. Bake for approximately 20 minutes. Remove the baking dish from the oven and sprinkle the chicken breasts with cheese. Now, set the oven to broiler. Broil for about 2-3 minutes. Serve hot.

Per Serving: Calories: 359| Fat: 25.2g| Sodium: 184mg| Carbs: 1.9g|Protein: 29.2g BRUSCHETTA CHICKEN Prep Time: 15 mins.| Cook Time: 12 mins.| Serves: 4 For Chicken 2 (8-oz.) boneless, skinless chicken breasts, halved horizontally 2 tsp. garlic, minced Pinch of salt 1 tbsp. olive oil For Topping 3 Roma tomatoes, chopped finely 3 garlic cloves, chopped finely 2 tbsp. fresh basil, shredded 2 tbsp. olive oil 1. In a bowl, add the chicken, garlic, Italian seasoning and salt and mix well.

2. In a non-stick wok, heat oil over medium-high heat and sear the chicken breasts for about 6 minutes per side or until done completely. 3. Meanwhile, for topping: in a bowl, add all ingredients and mix. 4. Remove the wok from the heat and divide the chicken breasts onto serving plates. 5. Serve hot with the topping of tomato mixture. Per Serving: Calories: 233| Fat: 12.2g| Sodium: 120mg| Carbs: 4.6g|Protein: 27.4g CHICKEN WITH LEMON SAUCE Prep Time: 15 mins.| Cook Time: 22 mins.| Serves: 4 2 (7-oz.) boneless, skinless chicken thighs, cut in half horizontally Ground black pepper, as required 1/3 C. almond flour 2 tbsp. low-fat Parmesan cheese, shredded 4 tbsp. olive oil 1 tbsp. garlic, minced 1 tbsp. fresh parsley, chopped ¼ tsp. red pepper flakes, crushed 2-3 tbsp. fresh lemon juice ¾ C. salt-free chicken broth 1. 2. 3. 4. 5. 6. 7. 8. 9.

Season the chicken breasts with black pepper. In a shallow dish, add the flour and Parmesan cheese and mix well. Coat the chicken breasts with the flour mixture. In a large-sized non-stick wok, heat oil over medium-high heat and cook the chicken thighs for about 5-6 minutes per side. With a slotted spoon, transfer the chicken thighs onto a platter and with a piece of foil, cover to keep warm. Remove the oil from the wok, leaving 1 tbsp. inside. In a bowl, add garlic, parsley, red pepper flakes, lemon juice and broth and beat well. In the same wok, add the garlic mixture over medium heat and cook for about 8-10 minutes, stirring occasionally. Stir in the cooked chicken and serve hot.

Per Serving: Calories: 387| Fat: 29.8g| Sodium: 150mg| Carbs: 2.6g|Protein: 30.3g CHICKEN WITH CASHEWS Prep Time: 15 mins.| Cook Time: 16 mins.| Serves: 6 1¼ C. salt-free chicken broth 2 tbsp. low-sodium soy sauce 2 tbsp. arrowroot starch 1 tbsp. maple syrup 3 tbsp. canola oil, divided 1½ lb. boneless, skinless chicken breasts, cut into 1-inch pieces ½ lb. fresh mushrooms, sliced 8 oz. water chestnuts, sliced 1 small bell pepper, seeded and cut into strips 1½ tsp. fresh ginger root, grated 4 scallions, sliced ¾ C. unsalted cashews 1. In a bowl, add broth, soy sauce, arrowroot starch and maple syrup and beat until smooth. 2. In a large-sized non-stick wok, heat 2 tbsp. of oil over medium-high heat and stir-fry the chicken pieces for about 4-5 minutes. 3. With a slotted spoon, transfer the chicken pieces into a bowl. 4. In the same wok, heat remaining oil over medium-high heat and stir fry the mushrooms, water chestnuts, bell pepper and ginger for about 5-6 minutes. 5. Stir in the broth mixture and scallions and bring to a boil. 6. Cook for about 1-2 minutes, stirring frequently. 7. Stir in chicken and cashews and cook for about 2-3 minutes. 8. Serve hot. Per Serving: Calories: 384| Fat: 20g| Sodium: 202mg| Carbs: 27.2g|Protein: 32.5g CHICKEN & PUMPKIN CURRY Prep Time: 15 mins.| Cook Time: 40 mins.| Serves: 8 2 tbsp. olive oil

20 oz. chicken breast, cut into small cubes 1 onion, chopped 1 (1-inch) piece fresh ginger root, chopped finely 2 garlic cloves, minced 1 tbsp. ground cumin 1 tsp. red pepper flakes, crushed 1 (2¼-lb.) pumpkin, peeled, seeded and cubed 2½ C. salt-free chicken broth ¼ C. unsweetened coconut milk Pinch of salt Ground black pepper, as required 1. In a non-stick wok, heat oil over medium heat and cook the chicken for about 4-5 minutes. 2. With a slotted spoon, transfer the cooked chicken pieces into a bowl and set aside. 3. In the same wok, add onion over medium heat and sauté for about 3-4 minutes. 4. Add ginger, garlic, and spices and sauté for about 1 minute. 5. Stir in pumpkin, broth, coconut milk, and cooked chicken and bring to a boil. 6. Immediately cover the wok and cook for about 15-20 minutes. 7. Season with salt and black pepper and serve. Per Serving: Calories: 174| Fat: 6g| Sodium: 166mg| Carbs: 12.4g|Protein: 18.7g GLAZED TURKEY BREAST Prep Time: 10 mins.| Cook Time: 2 hrs.| Serves: 12 ½ C. sugar-free orange marmalade ¼ C. balsamic vinegar Ground black pepper, as required 1 (5-lb.) bone-in turkey breast 1. Preheat your oven to 325 °F. Arrange a rack in a large-sized baking dish. 2. In a bowl, combine the marmalade, vinegar, salt, and black pepper. 3. Arrange the turkey breast into the prepared baking dish.

4. Bake for approximately 1½-2 hours, brushing with the glaze after every 30 minutes. 5. Remove the baking dish from oven and place the turkey breast onto a cutting board for about 10 minutes before serving. Per Serving: Calories: 328| Fat: 13.5g| Sodium: 197mg| Carbs: 3.4g|Protein: 40.5g TURKEY & FETA MEATBALLS Prep Time: 15 mins.| Cook Time: 15 mins.| Serves: 6 1 lb. extra-lean ground turkey 1 C. frozen spinach, thawed and squeezed ½ C. low-fat feta cheese, crumbled ½ tsp. dried oregano Ground black pepper, as required 2 tbsp. olive oil 1. Place all ingredients except for oil in a bowl and mix until well blended. 2. Make 12 equal-sized meatballs form the mixture. 3. Heat the olive oil in a large-sized non-stick wok over medium heat and cook the meatballs for about 10-15 minutes or until done completely, flipping occasionally. 4. Serve hot. Per Serving: Calories: 152| Fat: 9.8g| Sodium: 181mg| Carbs: 0.3g|Protein: 16.5g

RED MEAT RECIPES

LEMONY BEEF TENDERLOIN Prep Time: 15 mins.| Cook Time: 30 mins.| Serves: 10

4 garlic cloves, minced 1 C. fresh mixed herbs, chopped 2 tsp. fresh lemon zest, grated 6 tbsp. olive oil 2 tbsp. fresh lemon juice Pinch of salt Ground black pepper, as required 1¾ lb. beef tenderloin, silver skin removed 1. In a large-sized bowl, add all ingredients except the beef tenderloin and mix well. 2. Add the beef tenderloin and coat with the herb mixture generously. 3. Refrigerate to marinate for 30-45 minutes. 4. Preheat your oven to 425 degrees °F. 5. Arrange the beef tenderloin onto a baking sheet and bake for approximately 30 minutes. 6. Remove from oven and place the beef tenderloin onto a cutting board for about 15-20 minutes before serving. Per Serving: Calories: 247| Fat: 15.8g| Sodium: 64mg| Carbs: 2.7g|Protein: 23.6g ROSEMARY FLANK STEAK Prep Time: 10 mins.| Cook Time: 10 mins.| Serves: 4

2 tbsp. extra-virgin olive oil 4 (4-oz.) flank steaks, trimmed 2-3 tbsp. fresh rosemary, chopped Pinch of salt Ground black pepper, as required 1. In a non-stick wok, heat the oil over medium-high heat and cook the steaks with rosemary, salt and black pepper for about 3-5 minutes per side or until desired doneness. 2. Serve immediately. Per Serving: Calories: 286| Fat: 15.7g| Sodium: 103mg| Carbs: 1.1g|Protein: 31.6g STEAK WITH MUSHROOM SAUCE Prep Time: 15 mins.| Cook Time: 17 mins.| Serves: 2

For Steak 2 tsp. extra-virgin olive oil 2 (4-oz.) sirloin steaks, trimmed Pinch of salt Ground black pepper, as required

For Mushroom Sauce 2 tbsp. olive oil 1/3 C. fresh mushrooms, sliced ½ of onion, sliced 1 garlic clove, peeled ¾ C. salt-free chicken broth 1. In a large-sized heavy-bottomed wok, heat the oil over high heat and cook the steaks with salt and black pepper for about 3-4 minutes per side. 2. With a slotted spoon, transfer the steaks onto a plate. 3. With a piece of foil, cover the steaks to keep warm. 4. In the same non-stick wok, heat the remaining oil over medium-low heat and cook the mushrooms, shallot and garlic for about 5 minutes, stirring frequently. 5. Stir in the broth and cook for about 2-3 minutes, stirring frequently. 6. Divide the steaks onto serving plates and serve with the topping of mushroom sauce. Per Serving: Calories: 390| Fat: 28.3g| Sodium: 125mg| Carbs: 3.5g|Protein: 37g BEEF & OLIVES BAKE Prep Time: 15 mins.| Cook Time: 2¼ hrs.| Serves: 8 2 tbsp. olive oil 1½ lb. beef steak, trimmed and cut into chunks 2 red onions, cut into thick wedges 3 bell peppers, seeded and cut into thick slices 1¼ lb. tomatoes, quartered 2 tbsp. salt-free tomato paste 8 oz. green olives, pitted 1/3 C. fresh oregano, chopped 1 head garlic, halved 1 C. salt-free chicken broth ½ C. water Ground black pepper, as required 1. Preheat your oven to 375 °F.

2. In a roasting pan, heat the oil over medium heat and sear the steak chunks in 2 batches for about 5 minutes or until browned. 3. With a slotted spoon, transfer the steak chunks into a bowl. 4. In the same roasting pan, add the onions and bell peppers and sauté for about 5 minutes. 5. Add the cooked steak chunks and remaining ingredients and stir to combine. 6. With a piece of the foil, cover the roasting tin and bake for approximately 1 hour. 7. Remove the foil and bake for approximately 1 hour more. 8. Discard the garlic head and serve hot. Per Serving: Calories: 280| Fat: 14.3g| Sodium: 289mg| Carbs: 14.2g|Protein: 28.7g BEEF & MANGO CURRY Prep Time: 15 mins.| Cook Time: 21 mins.| Serves: 6 2 tsp. olive oil 16 oz. sirloin steak, trimmed and sliced thinly 2 tbsp. salt-free curry paste 2 bell peppers, seeded and cut into thin strips 1 lb. fresh green beans, trimmed and sliced 14 oz. fat-free plain Greek yogurt, whipped ¼ C. water 1 C. mango, peeled, pitted and cubed Ground black pepper, as required 1. In a non-stick wok, heat oil over medium-high heat and cook the beef for about 5-6 minutes or until browned from all sides. 2. Transfer the beef into a bowl. In the same wok, add curry paste over medium heat and sauté for about 1 minute. 3. Add bell peppers and green beans and cook for about 3-4 minutes. 4. Add yogurt and water and bring to a gentle boil. 5. Cover and cook for about 5-7 minutes. 6. Stir in mango, cooked beef and black pepper and cook for about 2-3 minutes. 7. Serve hot.

Per Serving: Calories: 279| Fat: 9.5g| Sodium: 150mg| Carbs: 18.3g|Protein: 29.7g BEEF SALAD WRAPS Prep Time: 15 mins.| Serves: 4 1 lb. cooked lean beef, shredded 1 C. carrot, peeled and shredded 1 C. cucumber, julienned ¼ C. low-fat feta cheese, crumbled 8 large romaine lettuce leaves 1. In a bowl, add all ingredients except for lettuce leaves and gently toss to coat well. 2. Divide the beef mixture over each lettuce leaf evenly and serve immediately. Per Serving: Calories: 254| Fat: 9.2g| Sodium: 160mg| Carbs: 4.9g|Protein: 36.4g PORK WITH BLUEBERRY SAUCE Prep Time: 15 mins.| Cook Time: 38 mins.| Serves: 8 For Pork Tenderloin 3 medium garlic cloves, minced 2 tsp. dried rosemary, crushed ½ tsp. cayenne pepper Ground black pepper, as required 2 lb. pork tenderloin, trimmed For Blueberry Sauce 1 tbsp. olive oil 1 medium yellow onion, chopped ½ tsp. Erythritol 1/3 C. organic apple cider vinegar 1½ C. fresh blueberries ½ tsp. dried thyme, crushed Pinch of salt Ground black pepper, as required

1. 2. 3. 4. 5. 6.

Preheat your oven to 400 °F. Grease a roasting pan. For pork: in a bowl, blend together all the ingredients except pork. Rub the pork with garlic mixture evenly. Place the pork into the prepared roasting pan. Roast for approximately 25 minutes or until desired doneness. Meanwhile, for sauce; in a pan, heat the oil over medium-high heat and sauté the onion for about 4-5 minutes. 7. Stir in the remaining ingredients and cook for about 7-8 minutes or until desired thickness, stirring frequently. 8. Remove the roasting pan from oven and place the pork tenderloin onto a cutting board for about 10-15 minutes before serving. Per Serving: Calories: 244| Fat: 6.2g| Sodium: 86mg| Carbs: 16.6g|Protein: 30.7g PORK & GRAPPES BAKE Prep Time: 15 mins.| Cook Time: 50 mins.| Serves: 12 4 tbsp. extra-virgin olive oil, divided 3 tbsp. fresh sage, chopped 3 tsp. garlic, chopped Pinch of salt Ground black pepper, as required 3 lb. boneless pork loin, trimmed 1 C. salt-free chicken broth 1½ lb. red seedless grapes 1. Preheat your oven to 375 °F. Grease a large-sized baking dish. 2. In a bowl, add 2 tbsp. of oil, garlic, sage, salt and black pepper and mix well. 3. Add the pork loin and coat with the mixture generously. 4. Place the pork loin into prepared baking dish. 5. With a piece of foil, cover the baking dish and roast for approximately 45 minutes. 6. Remove from the oven and place the pork tenderloin onto a cutting board for 10 minutes before slicing. 7. Place the pan drippings in a pan over medium heat.

8. Add the broth and grapes and cook for about 3-5 minutes. 9. Cut the pork into desired-sized slices and serve with the topping of grapes mixture. Per Serving: Calories: 247| Fat: 10g| Sodium: 88mg| Carbs: 10.7g|Protein: 30.6g STUFFED PORK CHOPS Prep Time: 15 mins.| Cook Time: 55 mins.| Serves: 5 2 tbsp. olive oil, divided 1/8 of yellow onion, chopped ¼ C. dried unsweetened cranberries 2 C. celery stalks, chopped finely 1 apple, peeled, cored and chopped Pinch of salt 5 (1-inch thick) boneless pork chops 1. Preheat your oven to 350 °F. 2. In a Dutch oven, heat 1 tbsp. of oil over medium heat and sauté onion for about 4-6 minutes. 3. Remove from heat and immediately stir in cranberries, celery, apple, and salt. 4. Place pork chops onto a cutting board. 5. With a sharp knife, cut one side, leaving the three sides intact. 6. Fill the chop pocket with cranberry mixture. 7. Now heat remaining oil in the Dutch oven over medium heat. 8. Add chops and cook for about 2 minutes per side. 9. Cover the Dutch oven and transfer into oven. 10. Bake for approximately 45 minutes. 11. Serve hot. Per Serving: Calories: 286| Fat: 10.7g| Sodium: 254mg| Carbs: 8.8g|Protein: 37.5g GROUND PORK WITH BARLEY Prep Time: 15 mins.| Cook Time: 50 mins.| Serves: 3 1 C. water

¼ C. barley 3 tsp. extra-virgin olive oil 10 oz. extra-lean ground pork 1 C. fresh button mushrooms, sliced ¾ C. onion, chopped 2 C. frozen green beans Ground black pepper, as required 1/3 C. salt-free chicken broth 1. In a Dutch oven, add water and barley over medium heat and bring to a boil. 2. Adjust the heat to low and simmer, covered for about 30-40 minutes or until liquid is absorbed. 3. Remove the pan of barley from heat and set aside. 4. Meanwhile, in a non-stick wok, heat oil over medium-high heat and cook pork for about 8-10 minutes. 5. Add mushroom and onion and cook for about 5-6 minutes. 6. Add green beans and cook for about 2-3 minutes. 7. Stir in cooked barley, broth and black pepper and cook for about 3-5 minutes more. 8. Serve hot. Per Serving: Calories: 290| Fat: 10.3g| Sodium: 120mg| Carbs: 20.1g|Protein: 34.5g

FISH & SEAFOOD RECIPES

SIMPLE SALMON Prep Time: 10 mins.| Cook Time: 9 mins.| Serves: 8

4 (8-oz.) skinless salmon fillets 2 tbsp. extra-virgin olive oil Pinch of salt Ground black pepper, as required 1. Preheat your oven to 450 °F. 2. Rub the salmon fillets with oil and then season with salt and black pepper generously. 3. Heat an oven-proof wok over medium heat and cook the salmon fillets for about 2minutes, without stirring. 4. Flip the fillets and immediately transfer the pan into the oven. 5. Bake for approximately5-7 minutes or until desired doneness of salmon. 6. Cut each fillet in 2 portions and serve. Per Serving: Calories: 231| Fat: 15.5g| Sodium: 85mg| Carbs: 0g|Protein: 22.1g LEMONY SALMON Prep Time: 10 mins.| Cook Time: 10 mins.| Serves: 4

2 garlic cloves, minced 1 tbsp. fresh lemon zest, grated 2 tbsp. extra-virgin olive oil 2 tbsp. fresh lemon juice Pinch of salt Ground black pepper, as required 4 (4-oz.) boneless, skinless salmon fillets 1. 2. 3. 4.

Preheat your grill to medium-high heat. Grease the grill grate. In a bowl, place all ingredients and mix well. Place the salmon fillets onto grill and cook for about 4-5 minutes per side. Serve hot.

Per Serving: Calories: 266| Fat: 19.1g| Sodium: 106mg| Carbs: 1g|Protein: 22.3g SOY BALSAMIC SALMON Prep Time: 10 mins.| Cook Time: 10 mins.| Serves: 4

2 tbsp. scallion, chopped ¾ tsp. fresh ginger root, minced

1 garlic clove, minced ½ tsp. dried dill weed, crushed 2 tbsp. balsamic vinegar 2 tbsp. low-sodium soy sauce 1 tbsp. olive oil 4 (4-oz.) boneless, skinless salmon fillets 1. 2. 3. 4. 5. 6.

Add all ingredients except for salmon in a large bowl and mix well. Add salmon and coat with marinade generously. Cover and refrigerate to marinate for 4-5 hours. Preheat your grill to medium heat. Grease the grill grate. Place the salmon onto the grill and cook for about 4-5 minutes per side. Serve hot.

Per Serving: Calories: 243| Fat: 15.6g| Sodium: 256mg| Carbs: 2.3g|Protein: 22.7g GROUPER CURRY Prep Time: 15 mins.| Cook Time: 15 mins.| Serves: 6 1 tbsp. olive oil 1 small onion, chopped 2 garlic cloves, minced 1 tsp. fresh ginger root, minced 1 large tomato, peeled and chopped 1 tbsp. salt-free curry powder ¼ C. water 1¼ C. unsweetened coconut milk 1½ lb. skinless grouper fillets, cubed 2 tbsp. fresh parsley, chopped 1. In a non-stick wok, heat oil over medium heat and sauté the onion, garlic and ginger for about 5 minutes. 2. Add the tomatoes and curry powder and cook for about 2-3 minutes, crushing with the back of the spoon. 3. Add the water and coconut milk and bring to a gentle boil. 4. Stir in grouper pieces and cook for about 4-5 minutes. 5. Stir in the parsley and serve hot.

Per Serving: Calories: 245| Fat: 10.9g| Sodium: 99mg| Carbs: 4.8g| Protein: 30.6g SIMPLE TILAPIA Prep Time: 10 mins.| Cook Time: 8 mins.| Serves: 4 4 (4-oz.) skinless tilapia fillets Pinch of salt Ground black pepper, as required 2 tsp. olive oil 1. Season each tilapia fillet with salt and black pepper. 2. In a non-stick saucepan, heat oil over medium-high heat and cook the tilapia fillets for about 3-4 minutes per side. 3. Serve hot. Per Serving: Calories: 120| Fat: 4.8g| Sodium: 114mg| Carbs: 0g|Protein: 20g SEA BASS WITH VEGGIES Prep Time: 15 mins.| Cook Time: 11 mins.| Serves: 2 1 (8-oz.) sea bass fillet, cubed ½ tsp. ginger garlic paste 1 tsp. red chili powder Pinch of salt 1 tbsp. balsamic vinegar 1 tbsp. extra-virgin olive oil, divided ½ C. fresh mushrooms, sliced 1 small onion, quartered ½ C. bell pepper, seeded and cubed 2-3 scallions, chopped 1. In a bowl, blend together fish, ginger, garlic, chili powder and salt. Set aside for about 20 minutes. 2. In a non-stick wok, heat 1 tsp. of oil over medium-high heat and sear the fish for about 3-4 minutes. 3. Meanwhile, in another wok, heat remaining oil over medium heat and stir

fry the mushrooms and onion for about 5-7 minutes. 4. Add cooked fish pieces and bell pepper and stir fry for about 2 minutes. 5. Add scallion and stir fry for bout 1-2 minutes. 6. Serve hot. Per Serving: Calories: 295| Fat: 17.9g| Sodium: 97mg| Carbs: 8.4g|Protein: 26.9g TUNA STUFFED AVOCADO Prep Time: 10 mins.| Serves: 2 1 large avocado, halved 1 tbsp. onion, chopped finely 2 tbsp. fresh lemon juice 4 oz. cooked tuna Ground black pepper, as required 1. 2. 3. 4.

Scoop out the flesh from middle of the avocado and transfer into a bowl. Add onion and lemon juice and mash until well blended. Add tuna and black pepper and stir to combine. Divide the tuna mixture in h avocado halves and serve immediately.

Per Serving: Calories: 285| Fat: 21.3g| Sodium: 48mg| Carbs: 8.3g|Protein: 19.6g SHRIMP & CARROT LETTUCE WRAPS Prep Time: 15 mins.| Cook Time: 7 mins.| Serves: 2 1 tbsp. olive oil 1 garlic clove, minced 1 medium bell pepper, seeded and chopped ½ lb. cooked shrimp, peeled, deveined and chopped Pinch of salt Ground black pepper, as required 4 large lettuce leaves ½ C. carrot, peeled and julienned 1. In a large-sized non-stick wok, heat oil over medium heat. 2. Add garlic and sauté for about 30 seconds.

3. 4. 5. 6.

Add bell pepper and cook for about 2-3 minutes. Add shrimp and seasoning and cook for about 2-3 minutes. Remove from heat and cool slightly. Divide shrimp mixture over lettuce leaves evenly and serve immediately.

Per Serving: Calories: 202| Fat: 8.5g| Sodium: 244mg| Carbs: 8g|Protein: 25.3g SHRIMP WITH NOODLES & VEGGIES Prep Time: 20 mins.| Cook Time: 17 mins.| Serves: 8 10 oz. buckwheat noodles 5 tbsp. extra-virgin olive oil, divided 2 tbsp. low-sodium soy sauce 3 tbsp. balsamic vinegar 1 tbsp. maple syrup 1½ lb. raw shrimp, peeled and deveined Ground black pepper, as required 2 tbsp. canola oil, divided 1¾ C. zucchini, carrots, julienned 1¾ C. carrots, peeled and julienned 1. In a pan of boiling water, cook the noodles for about 5 minutes. 2. Drain the noodles well and rinse under cold water. Set aside. 3. For sauce: in a bowl, add 3 tbsp. of oil, soy sauce, vinegar and maple syrup and beat until well blended. Set aside. 4. Season the shrimp with black pepper lightly. 5. In a non-stick wok, heat 1 tbsp. of olive oil over medium-high heat and cook the shrimp for about 3-4 minutes, stirring occasionally. 6. With a slotted spoon, transfer the shrimp onto a plate. 7. With a piece of foil, cover the shrimp to keep warm. 8. In the same wok, heat the remaining oil over medium-high heat and cook the zucchini and carrots for about 4-5 minutes, stirring occasionally. 9. Remove from heat, and toss with 3 tbsp. of the vinegar mixture. 10. In a large serving bowl, add noodles, shrimp, veggie mixture and sauce and toss to coat well. 11. Serve immediately.

Per Serving: Calories: 324| Fat: 14.2g| Sodium: 186mg| Carbs: 30.2g|Protein: 22.5g CRAB SANDWICH Prep Time: 10 mins.| Cook Time: 10 mins.| Serves: 4 8-oz. crabmeat ¼ C. bell pepper, seeded and chopped 1/3 C. celery, chopped finely 1 scallion, chopped finely 1 tbsp. low-fat mayonnaise 4 tsp. fresh lemon juice Ground black pepper, as required 4 whole-wheat English muffins, halved and toasted ½ C. low-fat Parmesan cheese, shredded 1. 2. 3. 4.

Preheat the broiler of oven to high. In a bowl, blend together all ingredients except for muffins and cheese. Arrange the English muffins onto a baking tray. Place about ¼ C. of crabmeat mixture over each muffin half and sprinkle with cheese. 5. Broil for about 3-5 minutes per side. 6. Serve warm. Per Serving: Calories: 211| Fat: 4.7g| Sodium: 314mg| Carbs: 26.8g|Protein: 15.9g

SOUP & STEW RECIPES

EGG DROP SOUP Prep Time: 10 mins.| Cook Time: 20 mins.| Serves: 6

1 tbsp. olive oil 1 tbsp. garlic, minced 6 C. salt-free chicken broth, divided 2 eggs 1 tbsp. arrowroot powder 1/3 C. fresh lemon juice Ground white pepper, as required ¼ C. scallion (green part), chopped 1. In a large soup pan, heat oil over medium-high heat and sauté garlic for about 1 minute. 2. Add 5½ C. of broth and bring to a boil. 3. Adjust the heat to medium and simmer for about 5 minutes. 4. Meanwhile, in a bowl, add eggs, arrowroot powder, lemon juice, white pepper and remaining broth and beat until well blended. 5. Slowly add egg mixture in the pan, stirring continuously. 6. Simmer for about 5-6 minutes or until desired thickness of soup, stirring continuously 7. Serve hot with the garnishing of scallion. Per Serving: Calories: 89| Fat: 18.9g| Sodium: 154mg| Carbohydrate: 2.5g|Protein: 7.1g FRENCH ONION SOUP Prep Time: 15 mins.| Cook Time: 45 mins.| Serves: 6

4 tbsp. olive oil 3 large white onions, thinly sliced 2 tbsp. almond flour 8 fresh thyme sprigs 6 C. salt-free chicken broth Ground black pepper, as required 6 whole-wheat baguette slices ½ C. low-fat Gruyere cheese, grated 1. Heat oil in a large-sized soup pan over medium-high heat and cook onions for about 25 minutes, stirring occasionally. 2. Add flour and immediately stir to combine. 3. Cook for about 1 minute, stirring continuously. 4. Add thyme sprigs, broth and black pepper and bring to a boil. 5. Now adjust the heat to medium and simmer for about 15 minutes. 6. Preheat the broiler of the oven to high. 7. Remove the soup pan from heat and discard the thyme sprigs. 8. Place baguette slices onto a large-sized baking sheet and top each with cheese. 9. Transfer the baking sheet into oven and broil for about 1 minute or until cheese is bubbling and golden brown. 10. Transfer the soup into bowls and serve with the topping of slices. Per Serving: Calories: 254| Fat: 29.8| Sodium: 264mg| Carbohydrate: 18g|Protein: 11.7g MUSHROOM SOUP Prep Time: 15 mins.| Cook Time: 13 mins.| Serves: 4

2 tbsp. olive oil 10 oz. fresh mushroom, sliced ½ C. yellow onion, chopped Pinch of salt 1 tsp. garlic, chopped 3½ C. salt-free vegetable broth ½ C. low-fat sour cream 1. In a medium pan, heat oil over medium heat and cook the mushrooms and onion with salt for about 5-7 minutes, stirring frequently. 2. Add the garlic and sauté for about 1 minute. 3. Stir in the broth and remove from the heat. 4. With a stick blender, blend the soup until mushrooms are chopped very finely. 5. In the pan, add the sour cream and stir to combine. 6. Place the pan over medium heat and cook for about 3-5 minutes. 7. Serve immediately. Per Serving: Calories: 129| Fat: 9.2g| Sodium: 284mg| Carbohydrate: 11.3g|Protein: 3.4g GROUND TURKEY & POTATO SOUP Prep Time: 15 mins.| Cook Time: 45 mins.| Serves: 8 2 tbsp. olive oil 1 yellow onion, chopped 2 C. carrots, peeled and chopped 2 celery stalks, chopped 2 garlic cloves, minced 1½ lb. extra-lean ground turkey

4 C. tomatoes, crushed finely 2 tsp. red chili powder 3½ C. potatoes, cubed 2 C. sweet potato, peeled and cubed 8 C. salt-free chicken broth Ground black pepper, as required 1. In a large Dutch oven, heat the olive oil over medium heat and sauté the onions and carrot for about 3 minutes. 2. Add the garlic and sauté for about 1 minute. 3. Add ground turkey and cook for about 7-8 minute, breaking up the chunks with a wooden spoon. 4. Add tomatoes and chili powder and cook for about 4 more minutes. 5. Add the potatoes and broth and bring to a boil. 6. Adjust the heat to low and cook, covered for about 20-25 minutes, stirring occasionally. 7. Stir in black pepper and serve hot. Per Serving: Calories: 314| Fat: 25.1g| Sodium: 193mg| Carbohydrate: 28.9g|Protein: 25.1g BEEF & LENTIL SOUP Prep Time: 15 mins.| Cook Time: 2 hrs.| Serves: 8 2 tbsp. olive oil 1 lb. beef tenderloin, trimmed and cubed 1 large carrot, peeled and chopped 1 large celery stalk, chopped 1 large onion, chopped 6 garlic cloves, chopped 1 tsp. dried rosemary 2 large potatoes, peeled and chopped 8-9 C. salt-free chicken broth 4-5 C. tomatoes, chopped 2 C. dry lentils, rinsed Pinch of salt Ground black pepper, as required

1. In a large soup pan, heat the olive oil over medium-high heat and cook the beef cubes for about 8 minutes or until browned from all sides. 2. With a slotted spoon, transfer the beef into a bowl and set aside. 3. In the same pan, add the carrot, celery onion, garlic and dried herbs over medium heat and cook for about 5 minutes. 4. Add potatoes and cook for about 4-5 minutes. 5. Add cooked beef, tomatoes and broth and bring to a boil over high heat. 6. Adjust the heat to low and cook, covered for about 1 hour. 7. Add the lentils and cook, covered for about 40 minutes. 8. Stir in salt and black pepper and serve hot. Per Serving: Calories: 275| Fat: 26g| Sodium: 212mg| Carbohydrate: 17g|Protein: 27.7g SPICY CHICKEN STEW Prep Time: 15 mins.| Cook Time: 35 mins.| Serves: 8 2 tbsp. olive oil 1 onion, chopped 1 tbsp. garlic, minced 1 tbsp. fresh ginger root, minced 1 tsp. ground turmeric 1 tsp. ground cumin 1 tsp. ground coriander 1 tsp. paprika 6 (4-oz.) skinless, boneless chicken thighs, cubed 4 tomatoes, chopped 1 (14-oz.) can unsweetened coconut milk Pinch of salt Ground black pepper, as required 1. In a soup pan, heat the oil over medium heat and sauté the onion for about 8-10 minutes. 2. Add the ginger, garlic and spices and sauté for about 1 minute. 3. Add the chicken and cook for about 4-5 minutes. 4. Add the tomatoes, coconut milk, salt and black pepper and bring to a gentle simmer.

5. Adjust the heat to low and simmer, covered for about 10-15 minutes or until desired doneness. 6. Stir in cilantro and remove from heat. Per Serving: Calories: 240| Fat: 11.7g| Sodium: 122mg| Carbs: 9.3g| Protein: 27g PORK & VEGGIE STEW Prep Time: 15 mins.| Cook Time: 1 hr. 20 mins.| Serves: 12 3 tbsp. extra-virgin olive oil 2½ lb. boneless pork tenderloin, trimmed and cubed 2 small leeks, thinly sliced 1 C. shallots, chopped 4 large garlic cloves, minced 4 medium potatoes, peeled and cubed 5 medium carrots, peeled and chopped 3 C. tomatoes, chopped 3 C. salt-free chicken broth 2 tbsp. balsamic vinegar 2 tsp. dried thyme Pinch of salt Ground black pepper, as required 10 oz. cremini mushrooms, cut in half 1. Heat olive oil in a large-sized Dutch oven over medium-high heat and cook the pork cubes in 2 batches for about 2-3 minutes. 2. Transfer the browned pork onto a plate. 3. In the same pan, add leeks, shallots, and garlic and sauté for about 2-3 minutes. 4. Add potatoes, carrots, tomatoes, broth, vinegar, thyme, oregano, basil, salt, and black pepper and bring to a boil. 5. Now adjust the heat to low and simmer for about 5 minutes. 6. Stir in the cooked pork and simmer, covered for about 45-50 minutes. 7. Add mushrooms and simmer for about 10-15 minutes. 8. Serve hot. Per Serving:

Calories: 235| Fat: 10.1g| Sodium: 239mg| Carbohydrate: 22g|Protein: 22.2g SHRIMP & TOMATO STEW Prep Time: 15 mins.| Cook Time: 20 mins.| Serves: 6 2 tbsp. olive oil ¼ C. yellow onion, chopped ¼ C. roasted red pepper, chopped 1 garlic clove, minced 1½ lb. raw shrimp, peeled and deveined 2 C. tomatoes, chopped 1 C. salt-free chicken broth ¼ C. unsweetened coconut milk 2 tbsp. fresh lime juice Pinch of salt Ground black pepper, as required 1. Heat oil in a pan over medium heat and sauté the onion for about 4-5 minutes. 2. Add the red pepper and garlic and sauté for about 4-5 minutes. 3. Add the shrimp and tomatoes and cook for about 3-4 minutes. 4. Stir in the broth and coconut milk and cook for about 4-5 minutes. 5. Stir in the lime juice, salt, and black pepper, and serve hot. Per Serving: Calories: 199| Fat: 9.4g| Sodium: 274mg| Carbohydrate: 5.3g|Protein: 27.4g CHICKPEAS & SPINACH STEW Prep Time: 15 mins.| Cook Time: 30 mins.| Serves: 4 1 tbsp. olive oil 1 medium onion, chopped 2 C. carrots, peeled and chopped 2 garlic cloves, minced 2 large tomatoes, chopped finely 2 C. salt-free vegetable broth 2 C. cooked chickpeas 2 C. fresh spinach, chopped 1 tbsp. fresh lemon juice

1. In a large pan, heat oil over medium heat and sauté the onion and carrot for about 6 minutes. 2. Stir in the garlic and sauté for about 1 minute. 3. Add the tomatoes and cook for about 2-3 minutes. 4. Add the broth and bring to a boil. 5. Reduce the heat to low and simmer for about 10 minutes. 6. Stir in the chickpeas and simmer for about 5 minutes. 7. Stir in the spinach and simmer for 3-4 minutes more. 8. Stir in the lemon juice and seasoning and serve hot. Per Serving: Calories: 217| Fat: 6.6g| Sodium: 115mg|Carbs: 23.2g| Protein: 10.8g LENTIL & BARLEY STEW Prep Time: 15 mins.| Cook Time: 50 mins.| Serves: 8 2 tbsp. olive oil 2 carrots, peeled and chopped 1 large red onion, chopped 2 celery stalks, chopped 2 garlic cloves, minced 1 C. barley 1 C. red lentils 5 C. tomatoes, chopped finely 5-6 C. salt-free vegetable broth 6 C. fresh spinach, torn Pinch of salt Ground black pepper, as required 1. In a large pan, heat the oil over medium heat and sauté the carrots, onion, celery and celery for about 5 minutes. 2. Add the garlic and sauté for about 1 minute. 3. Add the barley, lentils, tomatoes and broth and bring to a rolling boil. 4. Reduce the heat to low and simmer, covered for about 40 minutes. 5. Stir in the spinach, salt and black pepper and simmer for about 3-4 minutes. 6. Serve hot.

Per Serving: Calories: 247| Fat: 4.9g| Sodium: 82mg| Carbohydrate: 42.7g|Protein: 11.5g

SALAD RECIPES

MANGO & AVOCADO SALAD Prep Time: 15 mins.| Serves: 6

2½ C. mango, peeled, pitted and sliced 2½ C. avocado, peeled, pitted and sliced 1 red onion, sliced 6 C. fresh baby arugula ¼ C. fresh mint leaves, chopped 2 tbsp. fresh orange juice Pinch of salt 1. Place all the ingredients in a large-sized serving bowl and gently toss to combine. 2. Cover and refrigerate to chill before serving. Per Serving: Calories: 182| Fat: 10.1g| Sodium: 51mg| Carbohydrate: 18.8g|Protein: 2.6g GRAPEFRUIT & ZUCCHINI SALAD Prep Time: 15 mins.| Serves: 6

For Dressing 3 tbsp. olive oil 2 tbsp. apple cider vinegar

¼ tsp. red pepper flakes, crushed Ground black pepper, as required For Salad 3 grapefruits, peeled, seeded and sectioned 2 medium zucchinis, spiralized with blade C 1 C. part-skim mozzarella balls 2 tbsp. fresh basil, chopped 1. For dressing: in a large-sized salad bowl, place all ingredients and beat until well blended. 2. Add all salad ingredients and toss to coat well. 3. Serve immediately. Per Serving: Calories: 106| Fat: 8g| Sodium: 35mg| Carbohydrate: 7.7g|Protein: 2.6g STRAWBERRY, PEAR & APPLE SALAD Prep Time: 15 mins.| Serves: 4

For Dressing 3 tbsp. apple cider vinegar 3 tbsp. olive oil 1 tbsp. maple syrup For Salad 4 C. mixed baby greens 1 green apple, cored and sliced 1 pear, cored and sliced 1 C. fresh strawberries, hulled and sliced ¼ C. unsalted walnuts, chopped 1. For dressing: in a large-sized salad bowl, place all ingredients and beat

until well blended. 2. Add all salad ingredients and toss to coat well. 3. Serve immediately. Per Serving: Calories: 226| Fat: 15.8g| Sodium: 34mg| Carbohydrate: 21.5g|Protein: 2.3g TOMATO SALAD Prep Time: 15 mins.| Serves: 6 6 C. fresh baby greens 2 C. cherry tomatoes 1 garlic cloves, minced 2 tbsp. fresh parsley, minced 2 tbsp. olive oil 1 tbsp. fresh lemon juice Pinch of salt Ground black pepper, as required 1. In a large bowl, add all ingredients and toss to coat well. 2. Serve immediately. Per Serving: Calories: 56| Fat: 4.8g| Sodium: 35mg| Carbohydrate: 3.3g|Protein: 1g BEANS & RICE SALAD Prep Time: 15 mins.| Serves: 4 For Dressing: 3 scallions, chopped 2 tbsp. fresh lime juice 2 tbsp. olive oil 1 tbsp. maple syrup ¼ tsp. red chili powder For Salad 1½ C. cooked brown rice 1½ C. cooked black beans 2 large tomatoes, peeled, chopped ½ C. onion, chopped

¼ C. fresh basil leaves 1. In a large-sized serving bowl, place all the ingredients and toss to coat well. 2. Serve immediately. Per Serving: Calories: 260| Fat: 8.1g| Sodium: 64mg| Carbohydrate: 40.5g|Protein: 8.5g CHICKPEAS & LENTIL SALAD Prep Time: 15 mins.| Serves: 8 For Dressing 1 garlic clove, minced ¼ C. fresh lemon juice 4 tbsp. olive oil 1 tbsp. maple syrup 1 tbsp. Dijon mustard Ground black pepper, as required For Salad 2 C. cooked chickpeas 2 C. cooked lentils 2 large avocados, peeled, pitted and chopped 2 C. radishes, trimmed and sliced ¼ C. fresh mint leaves, chopped 1. For dressing: in a large-sized salad bowl, place all ingredients and beat until well blended. 2. Add all salad ingredients and toss to coat well. 3. Serve immediately. Per Serving: Calories: 288| Fat: 16.7g| Sodium: 43mg| Carbohydrate: 28.2g|Protein: 9.4g CHICKEN & CORN SALAD Prep Time: 15 mins.| Cook Time: 8 mins.| Serves: 8 2 tbsp. olive oil 1 medium shallot, chopped

1 tbsp. fresh thyme 3 C. frozen corn, thawed 2 tsp. balsamic vinegar 1 tsp. maple syrup 2 C. cooked chicken, chopped 8 C. fresh spinach, torn 1. In a small-sized non-stick wok, heat oil over medium-high heat and cook the shallot and thyme for about 2-3 minutes, stirring occasionally. 2. Add in the corn and vinegar and cook for about 4-5 minutes, tossing frequently. 3. Remove from heat and stir in maple syrup. Set aside to cool. 4. In a large-sized salad bowl, add the chicken, corn mixture and spinach and toss to coat well. 5. Serve immediately. Per Serving: Calories: 145| Fat: 5.4g| Sodium: 55mg| Carbohydrate: 12.8g|Protein: 12.9g STEAK & PEAR SALAD Prep Time: 15 mins.| Serves: 8 2 garlic cloves, minced 3 tbsp. fresh parsley, minced 3 tbsp. extra-virgin olive oil 2 tbsp. fresh lemon juice Ground black pepper, as required 3 Bosc pears, cored and sliced 8 C. fresh baby arugula ½ C. unsalted pecans, toasted 1½ lb. cooked lean flank steak, sliced 1. In a large-sized salad bowl, whisk together the garlic, parsley, oil, lemon juice and black pepper. 2. Add the steak slices, pear, arugula, and pecans and toss to coat. 3. Serve immediately. Per Serving:

Calories: 308| Fat: 16.5g| Sodium: 55mg| Carbohydrate: 14.2g|Protein: 24.5g SALMON & BEANS SALAD Prep Time: 15 mins.| Serves: 4 12 oz. cooked salmon 1 C. cooked white beans 1 C. cooked green beans, cut in 2-inch pieces 1 C. cherry tomatoes, halved 4 large hard-boiled eggs, sliced 2 tbsp. olive oil 3 tsp. fresh lemon juice 4 C. fresh baby spinach 1. In a large-sized salad bowl, add all ingredients except for spinach and toss to coat well. 2. Serve salad over spinach leaves. Per Serving: Calories: 331| Fat: 17.7g| Sodium: 134mg| Carbohydrate: 16.5g|Protein: 28.9g SHRIMP & ARUGULA SALAD Prep Time: 15 mins.| Cook Time: 5 mins.| Serves: 5 1 lb. cooked peeled and deveined shrimp 6 C. fresh arugula 2 tbsp. extra-virgin olive oil 1 tbsp. fresh lemon juice Pinch of salt Ground black pepper, as required 1. In a large-sized salad bowl, add all ingredients and gently toss to coat. 2. Serve immediately. Per Serving: Calories: 163| Fat: 7.3g| Sodium: 184mg| Carbohydrate: 2.3g|Protein: 21.3g

VEGETARIAN & SIDE DISHES RECIPES

OKRA CURRY Prep Time: 10 mins.| Cook Time: 15 mins.| Serves: 3

1 tbsp. olive oil ½ tsp. cumin seeds ¾ lb. okra pods, trimmed and cut into 2-inch pieces ½ tsp. curry powder ½ tsp. red chili powder 1 tsp. ground coriander Pinch of salt Ground black pepper, as required 1. In a large-sized non-stick wok, heat the oil over medium heat and sauté the cumin seeds for about 30 seconds. 2. Add the okra and stir fry for about 1-1½ minutes. 3. Reduce the heat to low and cook covered for about 6-8 minutes, stirring occasionally. 4. Add the curry powder, red chili, and coriander and stir to combine. 5. Increase the heat to medium and cook uncovered for about 2-3 minutes more. 6. Season with salt and pepper and serve hot. Per Serving: Calories: 89| Fat: 5.1g| Sodium: 91mg| Carbs: 9g|Protein: 2.3g SPINCH WITH COTTAGE CHEESE Prep Time: 15 mins.| Cook Time: 25 mins.| Serves: 8

2 (10-oz.) packages frozen spinach, thawed and drained 1½ C. water, divided ¼ C. low-fat sour cream 16 oz. low-fat cottage cheese, cubed 2 tbsp. olive oil 1 tbsp. onion, minced 1 tbsp. garlic, minced 1 tbsp. fresh ginger root, minced 2 tbsp. homemade tomato puree 2 Pinch of salt-free curry powder 2 tsp. garam masala powder 2 tsp. ground coriander 2 tsp. ground cumin 2 tsp. ground turmeric 2 tsp. red pepper flakes, crushed 1. Place spinach, ½ C. of water and sour cream in a blender and pulse until pureed. 2. Transfer the spinach puree into a bowl and set aside. 3. In a large non-stick wok, heat oil over medium-low heat and sauté onion, garlic, ginger, tomato puree, spices and salt for about 2-3 minutes. 4. Add the spinach puree and remaining water and stir to combine. 5. Adjust the heat to medium and cook for about 3-5 minutes. 6. Add cottage cheese cubes and stir to combine. 7. Adjust the heat to low and cook for about 10-15 minutes. 8. Serve hot. Per Serving: Calories: 114| Fat: 5.6g| Sodium: 274mg| Carbs: 6.8g|Protein: 10.4g GREEN BEANS CASSEROLE

Prep Time: 15 mins.| Cook Time: 30 mins.| Serves: 6

1 lb. fresh green beans, trimmed 1 tbsp. canola oil 8 oz. fresh mushrooms, sliced ½ C. onion, sliced thinly 2 garlic cloves, minced Ground black pepper, as required 1 tsp. fresh thyme, chopped ½ C. salt-free vegetable broth ½ C. low-fat sour cream 1. Preheat your oven to 350 °F. 2. In a non-stick pan of boiling water, add green beans and cook for about 5 minutes. 3. Drain the green beans and transfer into the bowl of ice water. 4. Again, drain well and transfer into a large bowl. 5. In a non-stick wok, heat the oil over medium-high heat and sauté mushrooms, onion, garlic and black pepper for about 2 minutes. 6. Stir in thyme and broth and cook for about 3-4 minutes or until all the liquid is absorbed. 7. Transfer the mushroom mixture into the bowl with green beans. 8. Add sour cream and stir to combine well. 9. Transfer the mixture into a 10-inch casserole dish and bake for approximately 15-17 minutes. 10. Serve warm. Per Serving: Calories: 102| Fat: 6.5g| Sodium: 23mg| Carbs: 9.2g|Protein: 3.3g RICE & LENTI LOAF Prep Time: 20 mins.| Cook Time: 1 hr. 50 minutes | Serves: 8

1¾ C. plus 2 tbsp. water, divided ½ C. wild rice, rinsed ½ C. brown lentils, rinsed 1 medium yellow onion, chopped 1 celery stalk, chopped 6 Cremini mushrooms, chopped 4 garlic cloves, minced ¾ C. rolled oats ½ C. unsalted pecans, chopped finely ¾ C. salt-free tomato sauce ½ tsp. red pepper flakes, crushed 2 tsp. fresh thyme, minced 1. In a non-stick pan, add 1¾ C. of water, rice and lentils and bring to a boil over medium-high heat. 2. Reduce the heat to low and simmer covered for about 45 minutes. 3. Remove from the heat and set it aside, covered for at least 10 minutes. 4. Preheat your oven to 350 °F. Line a 9x5-inch loaf pan with parchment paper. 5. In a non-stick wok, heat the remaining water over medium heat and sauté the onion, celery, mushrooms, and garlic for about 4-5 minutes. 6. Remove from the heat and let it cool slightly. 7. In a large mixing bowl, add the oats, pecans, tomato sauce, and fresh herbs and mix until well blended. 8. Combine the rice mixture and vegetable mixture with the oat mixture and mix well. 9. In a blender, add the mixture and pulse until a chunky mixture forms. 10. Transfer the mixture into the prepared loaf pan evenly. 11. With a piece of foil, cover the loaf pan and bake it for about 40 minutes. 12. Uncover and bake for approximately 15-20 minutes more or until the top becomes golden brown. 13. Remove from the oven and set it aside for about 5-10 minutes before serving. 14. Cut into desired sized slices and serve. Per Serving:

Calories: 179| Fat: 6.6g| Sodium: 154mg| Carbs: 24.6g|Protein: 7.1g COUSCOUS BURGERS Prep Time: 15 mins.| Cook Time: 10 mins.| Serves: 4 1 C. water 1/3 C. dry couscous 1½ C. broccoli florets 2 tsp. olive oil ½ C. onion, chopped ½ C. scallion, chopped 2 tsp. ground cumin ¼ tsp. ground turmeric 1 tbsp. sesame tahini 2 C. cooked chickpeas ½ C. whole-wheat breadcrumbs 1. Preheat your oven to 400 °F. Line a baking sheet with a piece of foil. 2. In a small pan, blend together water and couscous over medium heat and bring to a boil. 3. Immediately, remove from heat and set aside, covered for about 10 minutes or until all the liquid is absorbed. 4. Meanwhile, in a pan of boiling water, arrange a steamer basket. 5. Place the broccoli in the steamer basket and steam, covered for about 5-7 minutes. 6. Drain the broccoli well. 7. Meanwhile, in a wok, heat the oil over medium heat and sauté the onion and scallion for about 3-5 minutes. 8. Stir in the cumin and turmeric and remove from heat. 9. In a food processor, add the couscous, broccoli, onion mixture, tahini and chickpeas and pulse until well blended. 10. Transfer the mixture into a bowl. 11. Add the breadcrumbs and stir to combine. 12. Make equal-sized patties from mixture. 13. Arrange the patties onto the prepared baking sheet in a single layer. 14. Bake for approximately 50 minutes, flipping once halfway through. 15. Serve hot.

Per Serving: Calories: 377| Fat: 8.9g| Sodium: 225mg| Carbs: 59.2g|Protein: 15.5g MASHED POTATOES Prep Time: 15 mins.| Cook Time: 15 mins.| Serves: 6

2 lb. baking potatoes, peeled and quartered 2 tbsp. unsalted margarine 1 C. fat-free milk Ground black pepper, as required 1. In a large-sized saucepan of boiling water, cook the potatoes for about 15 minutes. 2. Drain the potatoes well. 3. In a small-sized pan, add milk and margarine over low heat and cook for about 2-3 minutes, stirring regularly. 4. In a bowl, add cooked potatoes and with a potato masher, mash well. 5. Add milk mixture to the mash and mix until smooth and creamy. 6. Season with black pepper and serve. Per Serving: Calories: 153| Fat: 3.9g| Sodium: 75mg| Carbs: 25.8g|Protein: 3.9g ROASTED TOMATOES Prep Time: 10 mins.| Cook Time: 20 mins.| Serves: 3

6 large Roma tomatoes, halved Pinch of salt 2 tbsp. olive oil 1. 2. 3. 4. 5.

Sprinkle each tomato half with the salt. Arrange the tomatoes onto a large paper towel-lined plate, cut side down. Set aside for about 40 minutes to drain completely. Preheat your oven to 425 °F. Grease a large-sized baking sheet. Arrange the tomato halves onto the prepared baking sheet, cut side up and then drizzle with oil. 6. Roast for approximately 20 minutes. 7. Serve warm. Per Serving: Calories: 146| Fat: 10.1g| Sodium: 68mg| Carbs: 14.2g|Protein: 3.2g MAPLE GLAZED CARROTS Prep Time: 15 mins.| Cook Time: 1 hr. 10 mins.| Serves: 8

1½ lb. baby carrots Pinch of salt Ground black pepper, as required ¼ C. olive oil 4-5 tbsp. maple syrup 1. 2. 3. 4. 5.

In a pan of water, place the carrots over high heat and bring to a boil. Cook for about 15-20 minutes. Drain the carrots and transfer into a serving bowl. Sprinkle the carrots with salt and black pepper. In a small frying pan, heat oil over medium-low heat.

6. Stir in the maple syrup and cook for about 1-2 minutes. 7. Pour maple syrup mixture over carrots and toss to coat well. 8. Serve hot. Per Serving: Calories: 147| Fat: 8.6g| Sodium: 90mg| Carbs: 18.3g| Protein: 0.7g SWEET & SMOKY BAKED BEANS Prep Time: 15 mins.| Cook Time: 50 mins.| Serves: 6 1 tbsp. olive oil ½ C. bell pepper, seeded and chopped ½ C. white onion, chopped 3 garlic cloves, minced Ground black pepper, as required 1¼ C. salt-free tomato sauce 5 tbsp. pure maple syrup 1/3 C. water ½-1 tbsp. smoked paprika 4 C. cooked Great Northern beans 1. Preheat your oven to 325 °F. 2. In a large-sized non-stick wok, heat oil over medium heat and cook the bell pepper, onion and garlic for about 4-5 minutes. 3. Add the remaining ingredients except for the beans and stir to combine. 4. Add the beans and gently stir to combine. 5. Transfer the wok into the oven and bake for approximately 30-45 minutes. 6. Serve hot. Per Serving: Calories: 243| Fat: 4g| Sodium: 34mg| Carbs: 42.3g|Protein: 11.1g GARLICKY QUINOA Prep Time: 10 mins.| Cook Time: 20 mins.| Serves: 4 1 C. quinoa, rinsed 1 tbsp. olive oil 1-2 garlic cloves, minced 2 C. salt-free vegetable broth

1. Add all ingredients into a saucepan over medium-high heat and bring to a boil. 2. Adjust the heat to low and simmer, covered for about 15 minutes. 3. Remove the saucepan of quinoa from heat and set aside, covered for about 5 minutes. 4. Uncover the pan and with a fork, fluff the quinoa. 5. Serve immediately. Per Serving: Calories: 195| Fat: 6.1g| Sodium: 17mg| Carbs: 29.8g|Protein: 6.1g

SNACKS & DESSERT RECIPES

TOMATO BRUSCHETTA Prep Time: 15 mins.| Cook Time: 4 mins.| Serves: 6

½ of whole-wheat baguette, cut into 6 (½-inch-thick) slices diagonally 3 tomatoes, chopped ½ C. fennel, chopped 2 garlic cloves, minced 2 tbsp. fresh parsley, chopped 2 tsp. balsamic vinegar 1 tsp. olive oil Ground black pepper, as required 1. 2. 3. 4. 5.

Preheat your oven to broiler. Arrange a rack in the top portion of the oven. Arrange the bread slices onto a baking sheet in a single layer. Broil for about 2 minutes per side. Meanwhile, in a bowl, add remaining ingredients and toss to coat. Place the tomato mixture on each toasted bread slice evenly and serve immediately.

Per Serving: Calories: 102| Fat: 2.4g| Sodium: 134mg| Carbs: 16.3g|Protein: 3.7g ONION RINGS Prep Time: 10 mins.| Cook Time: 15 mins.| Serves: 4

1 large onion, cut into ½-inch thick rings

½ C. coconut flour 1 tbsp. low-fat cream 2 large eggs ½ C. low-fat Parmesan cheese, grated 2 oz. whole-wheat breadcrumbs 1. Preheat your oven to 425 °F. Arrange a greased rack onto a large baking sheet. 2. Break apart the onion rings and discard inside pieces. 3. In a shallow bowl, place coconut flour. 4. In a second shallow bowl, add cream and egg and beat until well combined. 5. In a third shallow bowl, blend together Parmesan cheese and breadcrumbs. 6. Coat onion rings with coconut flour, then dip into egg mixture and finally, coat with cheese mixture. 7. Repeat the procedure of coating once. 8. Arrange the coated onion rings onto the prepared rack in a single layer. 9. Bake for approximately 15 minutes. 10. Serve warm. Per Serving: Calories: 152| Fat: 6.3g| Sodium: 174mg| Carbs: 15.4g|Protein: 8.3g VEGGIE LATKES Prep Time: 15 mins.| Cook Time: 20 mins.| Serves: 8

¼ C. arrowroot powder 1 C. almond flour Pinch of salt Ground black pepper, as required 1 medium carrot, peeled and shredded

2 medium zucchinis, shredded 1 small red onion, chopped 2 small garlic cloves, minced 1 jalapeño pepper, chopped finely 2 eggs, beaten 2 tbsp. olive oil 1. In a large-sized bowl, add all ingredients except for oil and mix until well blended. 2. Make 8 equal-sized patties from mixture. 3. In a large-sized non-stick wok, heat oil over medium heat and cook 2 latkes for about 2-3 minutes. 4. Flip the side and cook for about 2 minutes more. 5. Repeat with the remaining latkes. 6. Serve warm. Per Serving: Calories: 168| Fat: 12.2g| Sodium: 45mg| Carbs: 9.9g|Protein: 2.2g COCONUT SHRIMP Prep Time: 20 mins.| Cook Time: 20 mins.| Serves: 8 3 eggs ½ C. whole-wheat breadcrumbs 1/8 tsp. cayenne pepper Ground white pepper, as required ½ C. low-fat unsweetened coconut flakes 24 medium shrimp, peeled and deveined 1. Preheat your oven to 425 °F. Line a baking sheet with baking paper. 2. In a shallow dish, crack the eggs and beat lightly. 3. In a second shallow dish, blend together breadcrumbs, cayenne pepper and white pepper. 4. In a third medium shallow dish, place the coconut flakes. 5. First, dip each shrimp into eggs and then roll into the breadcrumb mixture. 6. Again, dip each shrimp into eggs and then roll into coconut flakes. 7. Place the shrimp onto the prepared baking sheet and bake for approximately 15-20 minutes.

8. Serve warm. Per Serving: Calories: 146| Fat: 4.6g| Sodium: 178mg| Carbs: 7g|Protein: 18.3g TUNA CROQUETTES Prep Time: 15 mins.| Cook Time: 16 mins.| Serves: 8 24 oz. canned water-packed tuna, drained ¼ C. low-fat mayonnaise 4 large eggs 2 tbsp. onion, finely chopped 1 scallion, sliced thinly 4 garlic cloves, minced ¾ C. almond flour Ground black pepper, as required ¼ C. olive oil 1. In a large bowl, add all ingredients except for oil and mix until well combined. 2. Make 8 equal-sized oblong-shaped patties from the mixture. 3. In a non-stick wok, heat oil over medium-high heat and fry the croquettes in 2 batches for about 2-4 minutes per side. 4. With a slotted spoon, transfer the croquettes onto a paper towel-lined plate to drain. 5. Serve warm. Per Serving: Calories: 288| Fat: 17.6g| Sodium: 124mg| Carbs: 4.7g|Protein: 25.1g PUMPKIN ICE CREAM Prep Time: 10 mins.| Serves: 6

15 oz. homemade pumpkin puree ½ C. dates, pitted and chopped 1 (14-oz.) can unsweetened coconut milk 1 (14-oz.) can unsweetened almond milk ½ tsp. organic vanilla extract 1½ tsp. pumpkin pie spice ½ tsp. ground cinnamon 1. In a high-speed blender, add all ingredients and pulse until smooth. 2. Transfer into an airtight container and freeze for about 1-2 hours. 3. Now, transfer the mixture into an ice cream maker and process it according to the manufacturer’s directions. 4. Return the ice cream to the airtight container and freeze for about 1-2 hours before serving. Per Serving: Calories: 92| Fat: 2.3g| Sodium: 52mg| Carbs: 18.4g|Protein: 1.4g LEMON SORBET Prep Time: 10 mins.| Cook Time: 1 mins.| Serves: 4

2 tbsp. fresh lemon zest, grated ½ C. pure maple syrup

2 C. water 1½ C. fresh lemon juice 1. Freeze the ice cream maker tub for about 24 hours before making this sorbet. 2. Add all of the ingredients except the lemon juice in a pan over medium heat and cook for about 1 minute, stirring continuously. 3. Remove the pan from the heat and stir in the lemon juice. 4. Transfer this into an airtight container and refrigerate for about 2 hours. 5. Transfer the mixture into an ice cream maker and process it according to the manufacturer’s directions. 6. Return the ice cream to the airtight container and freeze for about 2 hours. Per Serving: Calories: 127| Fat: 0.8g| Sodium: 26mg| Carbs: 29g|Protein: 0.8g STRAWBERRY GRANITA Prep Time: 10 mins.| Serves: 4

2 C. fresh strawberries, hulled and sliced 1 tbsp. pure maple syrup 1 tbsp. fresh lemon juice 1 C. ice cubes, crushed

1. In a high-powered blender, add all ingredients and pulse on high speed until smooth. 2. Transfer the mixture into an 8x8-inch baking dish evenly and freeze for at least 30 minutes. 3. Remove from the freezer and stir the granita completely using a fork. 4. Return it to the freezer and freeze it for about 2-3 hours. Scrape it every 30 minutes with a fork. 5. Place the granita into serving glasses and serve immediately. Per Serving: Calories: 37| Fat: 0.3g| Sodium: 2mg| Carbs: 9g|Protein: 0.5g CHERRY CRISP Prep Time: 15 mins.| Cook Time: 20 mins.| Serves: 8 For Filling 3 C. cherries, pitted and sliced 1/3 C. unsweetened coconut milk 2 tsp. almond extract For Topping ¼ C. coconut flour ¼ C. almond flour ¼ C. hemp seeds 1 tsp. ground cinnamon 1 tbsp. water 2 tbsp. unsalted margarine, softened 1. Preheat your oven to 375 °F. Grease 4 large ramekins. 2. In a large bowl, mix together filling ingredients. 3. In another bowl, add all topping ingredients and mix until a coarse crumb forms. 4. Divide the filling mixture in prepared ramekins evenly. 5. Top with crumb mixture evenly. 6. Bake for approximately 20 minutes. 7. Serve warm. Per Serving:

Calories: 141| Fat: 9.2| Sodium: 35mg| Carbs: 12.4g|Protein: 2.8g CHICKPEAS FUDGE Prep Time: 15 mins.| Serves: 12 2 C. cooked chickpeas 8 Medjool dates, pitted and chopped ½ C. almond butter ½ C. unsweetened almond milk 1 tsp. organic vanilla extract 2 tbsp. cacao powder 1. Line a large baking dish with parchment paper. 2. In a food processor, add all ingredients except the cacao powder and pulse until well combined. 3. Transfer the mixture into a large bowl and stir in the cacao powder. 4. Transfer the mixture onto the prepared baking dish evenly and smooth the surface with the back of a spatula. 5. Refrigerate for about 2 hours or until set completely. 6. Cut into desired sized squares and serve. Per Serving: Calories: 89| Fat: 1.4g| Sodium: 9mg| Carbs: 17.5g|Protein: 3.2g

28 DAYS MEAL PLAN Week 1 Day 1 Breakfast: Raspberry Smoothie Bowl Lunch: Okra Curry Snack: Tomato Bruschetta

Dinner: Parmesan Chicken Bake Day 2 Breakfast: Apple Crepes Lunch: Couscous Burgers Snack: Onion Rings Dinner: Steak with Mushroom Sauce Day 3 Breakfast: Kale & Tomato Scramble Lunch: Egg Drop Soup Snack: Coconut Shrimp Dinner: Stuffed Pork Chops Day 4 Breakfast: Cucumber & Lettuce Smoothie Lunch: Crab Sandwich Snack: Veggie Latkes Dinner: Spicy Chicken Stew Day 5 Breakfast: Cranberry Muffins Lunch: Rice & Lentil Loaf Snack: Tuna Croquettes Dinner: Simple Tilapia Day 6 Breakfast: Baked French Toast Lunch: French Onion Soup Snack: Onion Rings Dinner: Beef & Olives Bake Day 7 Breakfast: Blueberry Waffles Lunch: Turkey & Feta Meatballs Snack: Tomato Bruschetta Dinner: Grouper Curry Week 2 Day 1 Breakfast: Blackberry Smoothie Lunch: Spinach with Cottage Cheese Snack: Onion Rings

Dinner: Chicken with Cashews Day 2 Breakfast: Spiced Quinoa Porridge Lunch: Stuffed Zucchini Snack: Coconut Shrimp Dinner: Pork & Grapes Bake Day 3 Breakfast: Yogurt & Granola Bowl Lunch: Tuna Stuffed Avocado Snack: Tomato Bruschetta Dinner: Lentil & Barley Stew Day 4 Breakfast: Vanilla Pancakes Lunch: Mango & Avocado Salad Snack: Veggie Latkes Dinner: Soy Balsamic Salmon Day 5 Breakfast: No-Bake Mushroom Frittata Lunch: Mushroom Soup Snack: Veggie Latkes Dinner: Steak & Pear Salad Day 6 Breakfast: Overnight Chia Flax Porridge Lunch: French Onion Soup Snack: Tuna Croquettes Dinner: Lemony Beef Tenderloin Day 7 Breakfast: Baked French Toast Lunch: Egg Drop Soup Snack: Coconut Shrimp Dinner: Stuffed Cornish Game Hen Week 3 Day 1 Breakfast: Minty Greens Smoothie Lunch: Shrimp & Carrot Lettuce Wraps Snack: Onion Rings

Dinner: Stuffed Pork Chops Day 2 Breakfast: Buckwheat Banana Porridge Lunch: Shrimp & Arugula Salad Snack: Tomato Bruschetta Dinner: Beef & Lentil Soup Day 3 Breakfast: Fruity Chia Pudding Lunch: Tomato Salad Snack: Coconut Shrimp Dinner: Pork with Blueberry Sauce Day 4 Breakfast: Kale & Tomato Scramble Lunch: Beef Salad Wraps Snack: Veggie Latkes Dinner: Shrimp with Noodles & Veggies Day 5 Breakfast: Date Smoothie Lunch: Grapefruit & Zucchini Salad Snack: Tuna Croquettes Dinner: Ground Turkey & Potato Soup Day 6 Breakfast: Blueberry Waffles Lunch: Sea Bass with Veggies Snack: Onion Rings Dinner: Chickpeas & Spinach Stew Day 7 Breakfast: Apple & Cauliflower Porridge Lunch: Shrimp & Carrot Lettuce Wraps Snack: Veggie Latkes Dinner: Chicken & Pumpkin Curry Week 4 Day 1 Breakfast: No-Bake Mushroom Frittata Lunch: Tuna Stuffed Avocado Snack: Onion Rings

Dinner: Rosemary Flank Steak Day 2 Breakfast: Yogurt & Granola Bowl Lunch: Shrimp & Carrot Lettuce Wraps Snack: Veggie Latkes Dinner: Pork & Veggie Stew Day 3 Breakfast: Chicken & Broccoli Quiche Lunch: Mushroom Soup Snack: Tomato Bruschetta Dinner: Steak & Pear Salad Day 4 Breakfast: Overnight Chia Flax Porridge Lunch: Strawberry & Pear Salad Snack: Coconut Shrimp Dinner: Simple Salmon Day 5 Breakfast: Banana Oat Smoothie Lunch: Okra Curry Snack: Tuna Croquettes Dinner: Spatchcock Chicken Day 6 Breakfast: Spiced Quinoa Porridge Lunch: Shrimp & Arugula Salad Snack: Tomato Bruschetta Dinner: Ground Pork with Barley Day 7 Breakfast: Vanilla Pancakes Lunch: Okra Curry Snack: Veggie Latkes Dinner: Glazed Turkey Breast

CONCLUSION Are you all ready to get started with the Dietary Approaches to stop hypertension? Well, now you can practically control your blood pressure, manage diabetes and prevent the greater risks of heart disease with the help of a Dash lifestyle. It's time to make good use of our 500 Low-sodium recipes along with the 28 days meal plan to optimize good health for life.

INDEX A almond butter , 9, 10, 11, 47 almond extract , 47 almond flour , 15, 16, 19, 31, 45, 46, 47 almond milk , 9, 10, 11, 13, 14, 15, 16, 46, 47 almonds , 5, 6, 9 apple , 5, 9, 14, 24, 25, 36 applesauce , 16 arrowroot powder , 31, 45 arrowroot starch , 20 arugula , 36, 37, 38 avocado , 11, 28, 36

B baby greens , 10, 36 baguette , 31, 45 baking powder , 14, 15 baking soda , 15, 16 banana , 9, 10, 13, 14 barley , 25, 34 basil , 19, 33, 36, 37 beef steak , 24 beef tenderloin , 23, 32 bell pepper , 11, 18, 20, 28, 29, 43 black beans , 37 black pepper , 9, 15, 16, 18, 19, 20, 21, 23, 24, 25, 27, 28, 29, 31, 32, 33, 34, 36, 37, 38, 40, 41, 42, 43, 45, 46 blackberries , 10 blueberries , 10, 13, 15, 24 bread slices , 16, 45 breadcrumbs , 41, 45, 46 broccoli , 5, 11, 16, 41 brown rice , 5, 37 buckwheat flour , 14 buckwheat groats , 14 buckwheat noodles , 29

C cabbage , 11 cacao powder , 47

canola oil , 20, 29, 40 cardamom , 9 carrot , 24, 28, 32, 33, 45 cashews , 15, 20 cauliflower , 13 cayenne pepper , 18, 24, 46 celery , 18, 25, 29, 32, 34, 41 cheddar cheese , 16 cherries , 47 chia seeds , 9, 10, 13, 14 chicken breasts , 19, 20 chicken thighs , 19, 20, 33 chickpeas , 33, 34, 37, 41, 47 cilantro , 33 cinnamon , 9, 10, 13, 14, 16, 46, 47 coconut flour , 13, 14, 15, 45, 47 coconut milk , 15, 20, 28, 33, 46, 47 cooked lean beef , 24 cooked skinless chicken , 16 coriander , 33, 40 corn , 6, 37 Cornish game hens , 18 cottage cheese , 40 couscous , 41 crabmeat , 29 cranberries , 16, 25 cream , 45, 46, 47 cucumber , 10, 11, 24 cumin , 15, 19, 20, 33, 40, 41 curry paste , 24 curry powder , 28, 40

D dates , 9, 13, 46, 47 dill , 27

E egg , 6, 14, 15, 16, 19, 31, 45 English muffins , 29 Erythritol , 16, 24

F fat-free milk , 13, 14, 16, 42 fennel , 45 feta cheese , 15, 21, 24 flank steak , 37 flax meal , 13, 14

flaxseeds , 6

G garam masala powder , 40 garlic , 15, 16, 18, 19, 20, 23, 24, 25, 27, 28, 31, 32, 33, 34, 36, 37, 40, 41, 43, 45, 46 ginger , 9, 10, 11, 18, 20, 27, 28, 33, 40 grapes , 25 Great Northern beans , 43 green beans , 24, 25, 37, 40, 41 green chili , 15 ground pork , 25 ground turkey , 21, 32 grouper , 28

H hemp seeds , 13, 47

I ice , 9, 10, 11, 41, 46, 47

J jalapeño pepper , 45

K kale , 10, 11, 15

L lemon , 10, 11, 14, 16, 18, 19, 20, 23, 27, 28, 29, 31, 33, 34, 36, 37, 38, 46, 47 lentils , 5, 6, 32, 34, 37, 41 lettuce , 11, 24, 28, 29 lime , 10, 11, 33, 37

M mango , 24, 36 maple syrup , 9, 14, 15, 20, 29, 36, 37, 42, 43, 46, 47 margarine , 14, 42, 47 mayonnaise , 6, 29, 46 mint , 10, 11, 36, 37 mushrooms , 15, 20, 23, 25, 28, 32, 33, 40, 41 mustard , 37

N nutmeg , 14

O oats , 9, 41 okra , 40 olive oil , 5, 14, 15, 16, 18, 19, 20, 21, 23, 24, 25, 27, 28, 29, 31, 32, 33, 34, 36, 37, 38, 40, 41, 42, 43, 45, 46 olives , 24 onion , 15, 16, 18, 20, 23, 24, 25, 28, 32, 33, 34, 36, 37, 40, 41, 43, 45, 46 orange , 20, 36 orange marmalade , 20 oregano , 21, 24, 33

P paprika , 19, 33, 43 Parmesan cheese , 16, 19, 20, 29, 45 parsley , 10, 15, 19, 20, 28, 36, 37, 45 pasta , 5, 6 peach , 5 peanut butter , 10, 14 pear , 36, 37 pecans , 37, 41 pork chops , 25 pork loin , 25 pork tenderloin , 24, 25, 33 potato , 32, 42 pumpkin , 20, 46 pumpkin pie spice , 46

Q quinoa , 5, 14, 43

R raspberries , 10, 13 red chili powder , 28, 32, 37, 40 red pepper flakes , 19, 20, 36, 40, 41 rosemary , 18, 23, 24, 32

S salmon, 27, 37 salt , 4, 5, 6, 7, 14, 15, 16, 18, 19, 20, 23, 24, 25, 27, 28, 31, 32, 33, 34, 36, 38, 40, 41, 42, 43, 45 scallion , 27, 28, 29, 31, 41, 46 sea bass , 28 shallot , 23, 37 shrimp , 28, 29, 33, 38, 46 sirloin steak , 24 sour cream , 32, 40, 41

soy sauce , 20, 27, 29 spinach , 10, 11, 21, 33, 34, 37, 38, 40 stevia , 9, 10, 11, 13, 14, 16 strawberries , 10, 36, 47 sunflower seeds , 6

T tahini , 41 thyme , 18, 24, 31, 33, 37, 40, 41 tilapia , 28 tofu , 5 tomato , 15, 19, 24, 28, 40, 41, 42, 43, 45 tomato puree , 40 tomato sauce , 41, 43 tuna , 28, 46 turkey breast , 20 turmeric , 9, 33, 40, 41

U unsweetened coconut , 13, 20, 28, 33, 46, 47

V vanilla extract , 9, 10, 13, 14, 15, 46, 47 vegetable broth , 32, 33, 34, 40, 43 vinegar , 14, 15, 20, 24, 27, 28, 29, 33, 36, 37, 45

W walnuts , 6, 13, 36 water , 5, 11, 14, 19, 20, 24, 25, 28, 29, 40, 41, 42, 43, 46, 47 white beans , 37 white pepper , 31, 46 whole chicken , 18 whole-wheat flour , 14 wild rice , 41

Y yogurt , 6, 9, 13, 24

Z zucchini , 29