The Complete Mediterranean Refresh Cookbook for Beginners

Citation preview

INTRODUCTION The typical foods and eating practices of those who reside close to the Mediterranean Basin inspired the Mediterranean diet. This sets it apart from Mediterranean food, which is native to and develops naturally in Mediterranean nations. The term "Mediterranean diet" refers to adopting eating habits (diet) typical of the region, which can happen to anybody, anywhere globally.

The main components of this diet include a proportionately high intake of unprocessed grains, legumes, olive oil, fruits, and vegetables, as well as a moderate intake of fish, dairy products (primarily cheese and yogurt), and meat products. Olive oil has been investigated as a possible health factor for lowering chronic disease risk and death from all causes.

In observational studies, the Mediterranean diet is linked to a decline in all-cause mortality. The Mediterranean diet has been shown to provide health benefits lowers the risk of heart disease and early mortality. The Mediterranean diet is suggested as a healthy eating strategy that may lower the risk of cardiovascular illnesses and type 2 diabetes by the American Heart Association and American Diabetes Association. The Mediterranean diet may aid obese persons in losing weight. The DASH diet, vegetarianism, and Mediterranean diet are the three healthy diets advocated in the 2015-2020 Dietary Guidelines for Americans. Two

primary sources for the MIND diet recommendations are the Mediterranean and DASH diets.

The Mediterranean diet as a nutritional guide differs from the cultural practices that UNESCO listed In 2010, the Representative List of the Intangible Cultural Heritage of Humanity listed the Mediterranean diet not as a specific diet but as "a set of skills, knowledge, rituals, symbols, and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food." (Use the term Mediterranean cuisine.) Some of its backers include Cyprus, Croatia, Spain, Greece, Italy, Morocco, and Portugal.

A cardiovascular condition The Mediterranean diet is among the dietary styles that may lower the risk of cardiovascular illnesses. Little evidence that a Mediterranean diet positively impacts cardiovascular risk factors were revealed in a 2013 Cochrane study. A 2013 meta-analysis compared several diets with controls, including the Mediterranean, vegan, vegetarian, low-glycemic index, low-carb, high-fiber, and high-protein diets. The study found that vegetarian diets had only a weak impact on glycemic control and lipid levels unrelated to weight reduction. In contrast, Mediterranean, lowcarb, low-glycemic index, and high-protein diets are successful in lowering indicators of risk for cardiovascular disease and diabetes. Early in 2016, more careful evaluations emerged, raising questions about the

caliber of earlier systematic reviews on how a Mediterranean diet affects cardiovascular risk factors. These studies stated that more standardized research was required since there was "little and extremely varied" evidence that a healthy diet may prevent cardiovascular disease. Similar results on the efficacy of a Mediterranean diet in reducing cardiovascular risk factors, such as the risk for hypertension and other cardiovascular illnesses, were obtained in reviews published in 2016–17.

The

Mediterranean

diet

has

high

levels

of

dietary

fiber,

monounsaturated fat, and minimal quantities of saturated fat. The potential health benefits of olive oil in the Mediterranean diet are one probable cause. Monounsaturated fats are found in olive oil, most notably oleic acid, which is now being studied in clinical settings for possible health advantages. According to Commission Regulation (EU) 432/2012 of May 16, 2012, the European Food Safety Authority Panel on Dietetic Products, Nutrition, and Allergies has approved health claims regarding olive oil, including protection from blood lipid oxidation by its polyphenols[19] and a contribution to the maintenance of normal blood LDL-cholesterol levels by substituting oleic acid for saturated fats in the diet. A 2014 meta-analysis found that while monounsaturated fatty acids of mixed animal and plant origin had no discernible impact, higher intake of olive oil was associated with a decreased risk of heart disease, stroke, and all-cause death. The American Heart Association mentioned the Mediterranean diet as a healthy eating strategy that may lower the risk of cardiovascular illnesses.

Diabetes A reduced risk was associated with the Mediterranean diet of type 2 diabetes in two meta-analyses published in 2014; these results were comparable to those of a 2017 analysis. The Mediterranean diet is a healthy eating strategy that may lower the risk of developing diabetes, according to the American Diabetes Association and a 2019 study.

Cancer According to a meta-analysis published in 2008, strict compliance with the Mediterranean diet was linked to with a 6% lower chance of dying from cancer. According to further research from 2014, following the Mediterranean diet was linked to a lower chance of dying from cancer. Although the evidence was tenuous, analysis from 2017 revealed a decline in the cancer rate. The Mediterranean diet is linked to a 13% decreased risk of cancer death in the general population, according to an updated analysis published in 2021.

Loss of weight in obesity Those who are overweight and follow a Mediterranean diet may reduce their caloric intake and lose weight. According to research published in 2019, the Mediterranean diet may aid obese persons in reducing their food intake while enhancing the nutritional value of their meals, thus leading to weight loss.

mental capacity More adherence to a Mediterranean diet was linked to higher cognitive function, according to a comprehensive study from 2016, albeit it is unclear if the link is causative.

Higher Mediterranean diet adherence is linked to with a decreased risk of Alzheimer's disease and slower cognitive aging, according to a 2013 systematic study. While acknowledging little research on the subject, another systematic analysis from 2013 came to similar results and discovered a negative correlation with the probability of developing Alzheimer's disease from moderate cognitive impairment.

Depressive disease in adults A lower incidence of depression is linked to eating a Mediterranean-style diet. These connections are based on observational studies that do not establish causation and effect.

Gluten Because gluten-containing foods like pasta and bread are typically part of the Mediterranean diet, an increase in the diet's popularity may be to blame for the rise in diseases linked to gluten.

RECIPES 1) Baked Eggs with Spinach and Swiss Chard 2) HERB EGG MUFFINS 3) CINNAMON-ALMOND QUINOA 4) Spicy Egg Bake 5) Red pepper and spinach egg muffins 6) Breakfast Quiche 7) Tomato Spinach Frittata 8) Veggie Quinoa Egg Muffins 9) Greek Omelette 10) Spinach and Eggs Scramble 11) Mushroom and parmesan quinoa muffins 12) Easy Broccoli and Cheese Egg Bake 13) Blueberry Almond Oatmeal 14) Leek & Mushroom Egg Muffins Recipe 15) Veggie Egg Muffins 16) Crispy Chickpeas {Oven, Stovetop, and Air Fryer} Recipe 17) SPINACH CHICKPEA AND QUINOA SALAD 18) Garlic Butter Sauteed Zucchini 19) Zucchini Salad

20) Mushroom Quinoa Risotto (Quinotto) 21) Lemon and olive couscous 22) SWEET CILANTRO LIME SALMON 23) CRISPY GARLIC PARMESAN SALMON 24) Parmesan Pesto Tilapia 25) Shrimp and Mushroom Stir Fry 26) fresh lemon herb sauce 27) Lemon Garlic Scallops 28) GREEK SHEET PAN COD DINNER 29) Grilled Shrimp Skewers 30) Easy Balsamic Chicken 31) Healthy Chicken Salad Recipe 32) Mexican Skillet Quinoa 33) Zucchini Stew with Potatoes 34) Beans And Potatoes 35) Easy Shrimp Scampi Recipe 36) GREEK SALMON 37) Spicy Grilled Shrimp 38) Baked Cod (The Best Recipe!) 39) Garlic Herb Shrimp 40) Lemon Butter Chicken Tenders 41) Crispy thyme chicken with mushroom sauce 42) Easy Mediterranean Chicken 43) Slow cooker chicken with lemon and olives 44) Peruvian Grilled Chicken Skewers 45) GLUTEN-FREE VEGETABLE AND BEAN GUMBO 46) GARLIC-ROASTED POTATOES 47) Crispy Roasted Chickpeas

48) Roasted Cauliflower and Zucchini 49) Cheese Potatoes 50) Roasted Green Beans 51) Rosemary Roasted Carrots 52) Tuna Patties 53) Crisp honey mustard parsnips 54) Rosemary Roasted Almonds 55) CHEESY GARLIC BRUSSELS SPROUTS 56) Roasted cauliflower cheese 57) Baked Sweet Potato 58) Classic Meatballs 59) Sautéed Brussels Sprouts 60) Creamy Tomato Soup Recipe 61) Kale and Quinoa Salad 62) Greek Zucchini Salad 63) Mediterranean White Bean Soup 64) Vegetable Soup 65) Gluten-free Chicken Salad 66) Refreshing Watermelon Salad 67) Two bean, potato & tuna salad 68) Fresh Black Bean Salad 69) White Bean and Tuna Salad 70) Lentil Salad 71) Colorful Bean Salad 72) The Best Tuna Salad 73) Chickpea Salad 74) Cucumber Salad 75) Homemade Strawberry Popsicles

76) EASY-BAKED PEARS 77) Quick Creamy Chocolate Pudding 78) Chocolate Mousse 79) Instant frozen berry yogurt

1) BAKED EGGS WITH SPINACH AND SWISS CHARD prep time:10 MINS cook time:15 MINS total time:25 MINS

INGREDIENTS

1 tbsp olive oil 1 tsp finely minced fresh garlic 2 cups of packed fresh spinach leaves, roughly chopped into bite-sized pieces 2 cups of packed fresh Swiss chard leaves, removed from the stem and roughly chopped into bite-sized pieces Four large eggs 1–1/2 tbsp half-and-half or heavy cream 1 tbsp Parmesan cheese, finely grated as needed, freshly ground black pepper and kosher salt

INSTRUCTIONS 1. Set the oven's temperature to 400. To ensure that the yolks are preserved, carefully crack the eggs into tiny bowls. Set aside. 2. Olive oil should shimmer when heated at a medium-high temperature in a big skillet. A minute or two later, add the garlic and sauté it until it starts to turn golden. As the greens start to wilt and cook down but are still brilliant green, approximately 2-3 minutes, add the spinach and Swiss chard to the skillet and simmer, stirring periodically. 3. Once the greens have finished cooking, divide them into two

oven-safe ramekins or tiny, shallow baking plates. Add two eggs on top of every. Add a drizzle of cream to every Serving, followed by a sprinkle of Parmesan and a dash of salt and Pepper. 4. Bake the eggs for 10 to 15 minutes, depending on how you want them, until the cream starts to boil. Serve right away.

2) HERB EGG MUFFINS PREP TIME: 10 MINUTES COOK TIME: 20 MINUTES SERVINGS: 12 MUFFINS

INGREDIENTS

12 large eggs One cup of fresh herb leaves - my favorite: Dill, parsley, cilantro, basil, chives. All the soft ones. sea salt pepper 1/2-1 cup of grated mozzarella cheese

INSTRUCTIONS 1. Set the oven to 350°F. 2. Eggs should be cracked into a large bowl and whisked until smooth. The number of liquids increases as you continue to whisk. 3. Cut the herb leaves into a fine mince. Pour over whipped eggs. 4. Eggs should be salted and peppered, then whisk them quickly to mix. 5. Divide the egg mixture among all of the silicone muffin liners in a muffin pan (*see notes). Then top every muffin with some mozzarella cheese. 6. Bake the eggs for 18 to 20 minutes or until they are set. They will first shape a dome before becoming flat as they cool. 7. Eat right away, or once it has totally cooled, freeze it in a

silicone bag. For up to 4 days, store it in the refrigerator. Place in the fridge overnight to thaw, then reheat in the microwave or 350°F oven for 3-5 minutes. NUTRITION

Calories: 78.72kcal | Carbohydrates: 0.74g | Protein: 6.71g | Fat: 5.27g | Cholesterol: 1

3) CINNAMON-ALMOND QUINOA Prep Time: 2 minutes Cook Time: 15 minutes Total Time: 17 minutes Yield: 4 cups of

INGREDIENTS

1 3/4 cups of Almond Milk 1/4 cup of Water 1 cup of Quinoa 1/2 tsp Kosher Salt 2 tsp Cinnamon

INSTRUCTIONS 1. All ingredients should be mixed in a medium saucepan and heated to a moderate boil. 2. Reduce heat to a simmer and cover the pot after the liquid reverses to a low boil. 3. 13 to 15 minutes of cooking. The quinoa ought to soak up all of the liquid. If the pan still has some liquid in it. Cook the food uncovered for a further 2 to 3 minutes or until the liquid is completely absorbed. 4. Quinoa should be removed from the heat and forked. Place in the refrigerator for up to a week or set away until ready to use. 5. You may customize your quinoa bowl as you wish.

NUTRITION Serving Size: 3/4 cup of

4) SPICY EGG BAKE Prep/Total Time: 30 min. Makes eight servings

INGREDIENTS

One tube (8 ounces) of refrigerated crescent rolls Ten large eggs, room temperature 1/3 cup of water 3 tbsp butter 1-1/2 cups of prepared taco meat 1 cup of shredded cheddar cheese 1 cup of shredded Monterey Jack cheese 1 cup of salsa

DIRECTIONS 1. Into a 13 x 9-inch baking dish with oil, unroll the crescent roll dough. Seams and holes should be sealed. 2. Mix eggs and water in a small bowl. Heat butter in a large pan until it is hot. Add the egg mixture and constantly whisk while cooking until the eggs are almost set. Get rid of the heat. 3. Taco meat is topped with dough. Add salsa, cheese, and eggs to the layer. Bake uncovered at 375° for 14–16 minutes or when the casserole is boiling and the cheese is melted. NUTRITION FACTS

One piece: 481 calories, 32g fat, 327mg cholesterol, 981mg sodium, 30g protein.

5) RED PEPPER AND SPINACH EGG MUFFINS PREP TIME: 15 MINS TOTAL TIME: 30 MINS

INGREDIENTS

½ tbsp olive oil ½ deseeded and finely diced red Pepper Three chopped spring onions 100g baby leaf spinach Five large eggs 40g goat's cheese or feta - use vegetarian cheese if required

STEP BY STEP 1. They last up to three days in the refrigerator. 2. Set the oven's temperature to 190°C, fan to 170°C, and gas 5. Use silicone muffin liners or lightly oil the six holes in a muffin tray. 3. Pepper and spring onions are added to a nonstick frying pan with a little oil, seasoning, and heat for 5 minutes or until softened and beginning to color. They are then poured onto a dish. The spinach should be added to the same skillet, covered, and cook for 1-2 minutes or until wilted. After chopping, press dry between sheets of kitchen paper. 4. Using a good amount of Pepper and a bit of salt, beat the eggs. After dividing the vegetables among the six muffin cavities, add the eggs. Put some cheese crumbs on top and bake for 15

minutes or until the cheese has melted. In the refrigerator, cool and store in a jar with a cover. Room temperature is ideal for eating.

6) BREAKFAST QUICHE Prep Time 15 mins Cook Time 40 mins Total Time 55 mins

INGREDIENTS

1 Pie Crust 1 cup of mushrooms sauteed 1 cup of diced bacon 1 cup of shredded Mozzarella cheese Three eggs 1 cup of heavy cream 1 tsp salt. Adjust as need 1/2 tsp black pepper, adjust as needed

INSTRUCTIONS 1. Unroll the pastry on a surface dusted with a little flour. Place the crust in the pie pan (8-9 inches wide and 2 inches deep). The pie pan's edges should be free of pastry. 2. A pie pan with a pie crust 3. The pie crust should be covered with parchment paper. To keep the pie crust in place, stuff it with rice or peas. Bake for 30 minutes at 350 °F. Once it has cooled, take the pie shell out of the oven and scoop out the rice. 4. pie crust that contains rice 5. Add mozzarella cheese, bacon, and mushrooms to the crust. 6. Breakfast quiche with bacon and cheese in a crust

7. Heavy cream and eggs are whisked together, then poured over the filled pie shell. 8. Eggs in a breakfast quiche just before baking 9. For about 30 minutes, bake at 375 °F or until a knife inserted close to the middle comes out clean. NUTRITION FACTS Amount Per Serving Calories 377Calories from Fat 270 Fat 30g46% Cholesterol 154mg51% Sodium 699mg29% Potassium 162mg5% Carbohydrates 16g5% Fiber 1g4% Sugar 1g1% Protein 11g22%

7) TOMATO SPINACH FRITTATA PREP TIME 15 minutes COOK TIME 35 minutes TOTAL TIME 50 minutes

INGREDIENTS

Eight large eggs 1/3 cup of milk 1/4 cup of finely grated parmesan cheese 1/4 cup of crumbled feta 1/2 tsp salt 1/4 tsp pepper 1/2 tsp garlic powder 1/2 tsp onion powder 1 cup of halved grape tomatoes 3 cups of packed baby spinach 1/4 cup of sliced black olives

INSTRUCTIONS 1. Butter a 9" pie pan and preheat the oven to 350 degrees F. Set aside. 2. Eggs and milk should be well mixed in a big basin. 3. Add the feta, Parmesan, salt, Pepper, garlic powder, and onion powder by stirring. 4. Cook the tomatoes and spinach in a large nonstick pan over medium heat for 2 to 3 minutes, or until the spinach wilts and the tomatoes soften.

5. The egg mixture should be mixed with tomatoes, spinach, and black olives. 6. Fill the pie pan with this mixture. 7. A toothpick put into the center of the frittata should come out clean after 35 to 40 minutes of baking. 8. Slice, then serve right away. NUTRITION INFORMATION: YIELD: 6 SERVING SIZE: 1 Amount

Per

CHOLESTEROL:

Serving: 338mg

CALORIES: SODIUM:

246

553mg

TOTAL

FAT:

CARBOHYDRATES:

FIBER: 1g SUGAR: 2g PROTEIN: 15g

8) VEGGIE QUINOA EGG MUFFINS yield: 18 SERVINGS prep time: 20 MINUTES cook time: 45 MINUTES total time: 1 HOUR 5 MINUTES

18g 6g

INGREDIENTS

1 tbsp olive oil 1 1/2 cups of dry quinoa 1 2/3 cups of water or broth 1/2 tsp salt 15-ounce pkg. fresh baby spinach 1/2 finely chopped yellow onion 1 cup of shredded carrots 12 egg whites 6 ounces goat cheese, soft log-type 1 tsp salt 1/4 tsp black pepper 2 tbsp fresh thyme leaves 4-5 thinly sliced Roma tomatoes Salt/pepper Fresh thyme sprigs for garnish

INSTRUCTIONS 1. 350°F oven temperature, oil spray in a 12-cavity regular-size muffin tray. 2. Dry quinoa is added to a medium-sized pot with hot olive oil and then cooked, often stirring, until toasted. Salt and water

3.

4.

5. 6.

7. 8.

should be whisked in. Reduce the heat to a simmer after getting to a boil and cook for 15 minutes. In order for the liquid to thoroughly absorb, remove it from the heat and allow stand for five minutes. After being cooled to room temperature, fluff with a fork. Place the chilled quinoa in a large bowl. Place the spinach on a large plate or bowl (I used a shallow salad bowl), then heat on high for 3–4 minutes or until the spinach has wilted. Drain the extra liquid from the wilted spinach before placing it in a fine-mesh strainer. On a chopping board, place the drained spinach and chop. The quinoa and spinach should be mixed in a bowl. To the bowl, add the onions and carrots. In a blender or food processor, mix the goat cheese, salt, and Pepper with the egg whites. Add the thyme leaves after pouring the liquid over the quinoa and vegetable combination. A slice of tomato, salt, and Pepper, as well as a full cup of batter, should be placed in every muffin cavity. Place in the oven, and bake for 25 to 30 minutes, or until the rim's edges appear to be just beginning to crisp. After removing the food from the oven, let it five minutes to cool. To remove the muffins, cut them using a knife. Add fresh thyme sprigs as a garnish.

NUTRITION INFORMATION: YIELD: 18 SERVING SIZE: 1 Amount

Per

Serving:

CALORIES:

113

TOTAL

FAT:

4g

CHOLESTEROL: 5mg SODIUM: 301mg CARBOHYDRATES: 12g FIBER: 2g SUGAR: 1g PROTEIN: 7g

9) GREEK OMELETTE Serves: 4 Prep Time: 10 min Cook Time: 15 min

INGREDIENTS

Eight eggs ¼ cup of ( 60 mL ) water ¼ tsp ( 1.25 mL ) pepper ⅓ cup of ( 75 mL ) minced onion ¾ cup of ( 175 mL ) chopped seeded tomato ½ cup of ( 125 mL ) crumbled feta cheese ¼ cup of ( 60 mL ) chopped pitted kalamata olives ½ tsp ( 2.5 mL ) dried oregano

INSTRUCTIONS 1. In a medium bowl, whisk the eggs, water, and Pepper. Set aside. 2. Apply cooking spray to a nonstick skillet. Over medium heat, warm the skillet. Add the onion and simmer for approximately a minute while stirring constantly. One minute after adding the tomato. Add the oregano, feta cheese, and olives. Set aside. 3. Cooking spray should be used to coat an 8-inch (20 cm) nonstick pan. Over medium heat, warm the skillet. In a skillet, pour a fourth of the egg mixture. Using a spatula, carefully push cooked parts into the center of the skillet as the eggs start to set around the edge. To let the raw egg pour into any

gaps, tilt and turn the skillet. 4. Cover the bottom half of the omelet with a quarter of the filling when the eggs have nearly set on the surface but still appear wet. Overlap the full and empty halves of the omelet. After one minute of cooking, slide onto the platter. 5. To produce three additional filled omelets, repeat the process. NUTRITION FACTS Calories 207 Fat 14 g Sodium 432 mg Sugars 1 g Protein 16 g Fiber 1 g Carbohydrate 6 g

10) SPINACH AND EGGS SCRAMBLE Prep Time 10 mins Cook Time 10 mins Total Time 20 mins

INGREDIENTS

2 tbsp olive oil ½ medium onion sliced and separated into rings ½ tsp Diamond Crystal kosher salt + a pinch for the onions ¼ tsp divided black Pepper Four large eggs 2 tbsp grated Parmesan (1 ounce) 2 cups of fresh baby spinach leaves (2 ounces) ¼ tsp red pepper flakes

INSTRUCTIONS 1. For about 2 minutes, heat a fairly big (12–14 inch) nonstick skillet over medium-high heat. Olive oil is added. 2. Add the pieces of onion. Add a little Kosher salt and a little black pepper to them. Sauté for approximately 5 minutes, stirring periodically, until browned. Heat is reduced to medium. 3. In a medium bowl, mix the eggs, 2 tbsp of Parmesan, a half tsp of Kosher salt, and a sprinkle of black Pepper while the onion is frying. Set aside.

4. Add the spinach leaves to the pan after the onions are golden brown, just until the leaves start to wilt, approximately 1 minute while stirring. The spinach shouldn't be overcooked at this point. 5. The skillet will now contain the egg mixture. Using a rubber spatula, move the eggs back and forth over medium heat until they are cooked to your preference. Add some red pepper flakes. Serve right away. NUTRITION

Serving: 0.5recipe | Calories: 303kcal | Carbohydrates: 4g | Protein: 16g | Fat: 25g | So

11) MUSHROOM AND PARMESAN QUINOA MUFFINS Serves: 6 Time to make: 1 hr Hands-on time: 20 mins

INGREDIENTS

¹/³ cup of white quinoa 2 tsp olive oil One thinly sliced leek 3 cups of thinly sliced Swiss brown mushrooms 3 tsp fresh thyme leaves Three lightly beaten eggs ½ cup of finely grated Parmesan 1 tbsp pumpkin seeds 2 tsp sesame seeds

INSTRUCTIONS 1. Set the oven to 360°F. Grease a Texas muffin tin with six holes and a capacity of 1/4 cup. Put nonstick muffin liners on the bases. 2. As instructed on the packaging, cook the quinoa until it is cooked. Drain once more after rinsing with cold water. 3. Oil should be heated over medium-high in a medium nonstick frying pan in the meantime. Leek and mushrooms should be cooked while stirring for 5-7 minutes or until tender. Add the thyme in half and stir. 4. Mix the quinoa, eggs, mushroom mixture, and half of the

Parmesan in a large bowl. Spread the mixture among the muffin tins. Sprinkle the remaining cheese, herbs, and seeds over the top. A skewer put into the casserole tray should come out clean after 25 minutes. After allowing the pan to cool for five minutes, turn it out onto a wire rack. NUTRITION INFO (PER SERVE) Calories 145cal Protein 10g Total fat 8g Carbohydrates 5g –Sugars 2g Dietary fiber 3g Sodium 150mg Calcium 140mg Iron 2mg

12) EASY BROCCOLI AND CHEESE EGG BAKE PREP TIME: 10 MINS COOK TIME: 35 MINS TOTAL TIME: 45 MINS Servings: 12 people

INGREDIENTS

12 eggs 1 cup of milk - can use cow's milk or almond One small onion - diced Two heaping cups of chopped broccoli florets 1 ½ cups of shredded cheese of choice - recommend blend or cheddar ¼ tsp salt - more as needed ¼ tsp ground black pepper - more as needed

INSTRUCTIONS 1. Set oven to 400 degrees Fahrenheit. Spray a 9x13 baking dish with oil sparingly. 2. Whisk milk and eggs in a large basin. Add broccoli and onions that have been diced, as well as cheese that has been shredded. Mix well after mixing. 3. Bake for about 25 to 30 minutes, or until eggs are fully cooked, after pouring them into the baking dish. Before serving, allow the meal to stand for 5–10 minutes.

NUTRITION

Serving: 1square | Calories: 129kcal | Carbohydrates: 2g | Protein: 10g | Fat: 9g | Chol Calcium: 142mg | Iron: 1mg

13) BLUEBERRY ALMOND OATMEAL Total 15 min Prep 5 min Cook 10 min

INGREDIENTS

OATMEAL 1 cup of (81 g) rolled oats Two cups of (480 mL) unsweetened almond milk† sliced banana ½ cup of (75 g) frozen blueberries Tbsp (14 g) ground flaxseeds Tbsp (30 mL) maple syrup ½ tsp pure vanilla extract ⅛ tsp almond extract (optional) TOPPINGS One sliced banana ½ cup of (75 g) fresh blueberries ⅔ cup of (160 mL) unsweetened coconut yogurt‡ 3 Tbsp (45 mL) almond butter Optional garnish ground cinnamon slivered toasted almonds

DIRECTIONS

1. Bananas, blueberries, flaxseeds, milk, and oats should all be mixed in a skillet. Simmer for 7 minutes, occasionally stirring to prevent scorching, after bringing to a slow boil. 2. Add the maple syrup, vanilla, and almond extract after turning off the heat. 3. Oatmeal should be divided among the bowls, then topped with yogurt, almond butter, banana slices, and fresh blueberries. Enjoy! NUTRITION PER SERVING Calories 627 kcal Total fat

24.2 g

Cholesterol

0.0 mg

Total carbs

96.0 g

Dietary fiber

14.8 g

Total sugars

41.9 g

Added sugars

16.5 g

Protein

14.5 g

Sodium

202 mg

14) LEEK & MUSHROOM EGG MUFFINS RECIPE Yield: 4 Servings Cooking time: 35 Minutes

INGREDIENTS

150 g button mushrooms 2 tbsp olive oil Two stalks of leeks Four medium eggs 100 ml oat cream 75 g mature cheddar cheese salt and Pepper as needed

INSTRUCTIONS 1. Set the oven to a fan-heated 180C (355F). 2. Sliced button mushrooms should be sautéed until they have significantly shrunk in size. Sized to one. 3. Leeks should be cut into rings that are approximately 1 cm thick and sautéed gradually to prevent the rings from breaking. They are prepared when they become pliable and start to caramelize. Personally, I think that some caramelization enhances the flavor. 4. Whisk the eggs, cream, and shredded cheddar cheese in a

bowl. Add salt and Pepper as needed. 5. Four ramekins should be oil-greased. Divide the mushrooms and leeks among the ramekins until everyone is about a ladle full (keep about two rings per ramekin to one side). The remaining egg mixture should be divided among the ramekins. 6. Every ramekin mixture should have two leek rings on top of it. 7. For around 20 minutes, bake. When you pull it out, it will puff up significantly before sinking.

15) VEGGIE EGG MUFFINS Prep Time 10 minutes Cook Time 22 minutes Total Time 32 minutes Servings 12 muffins

INGREDIENTS

3 cups of mixed vegetable broccoli, mushrooms, peppers, spinach, etc 1 tsp oil 12 large eggs ¼ cup of milk ½ tsp black pepper & salt as need ½ tsp dry mustard powder 3 tbsp onion minced 1 cup of cheddar cheese ¼ cup of parmesan cheese

INSTRUCTIONS 1. Set the oven to 350°F. 2. Vegetables should be chopped, then cooked in 1 tsp oil until crisp and tender or until the liquid is drained. Cool. 3. Cooking spray should be used liberally in a muffin pan. 4. Across 12 wells, distribute the cheeses, onions, and veggies. 5. Mix the eggs, milk, and spices in a large bowl. Mix thoroughly. 6. Over every well, put eggs equally. Bake for 22 to 25 minutes or until done. 7. Take out of cups and serve warm, or allow to cool fully and

store in the fridge or freezer. NUTRITION INFORMATION Calories: 144 | Carbohydrates: 7g | Protein: 10g | Fat: 8g | Cholesterol: 175mg | Sodium: 274mg | Potassium: 177mg | Fiber: 1g | Calcium: 135mg | Iron: 1.3mg

16) CRISPY CHICKPEAS {OVEN, STOVETOP, AND AIR FRYER} RECIPE Prep Time 5 mins Cook Time 10 mins Total Time 15 mins

INGREDIENTS

One 15-ounce can of Chickpeas or Garbanzo Beans drained and rinsed 2 tsp Smoked Paprika 2 tsp Chili Powder ½ tsp Sugar ½ tsp Kosher Salt ½ tsp Black Pepper 2 Tbsp Cooking Oil use vegetable, grapeseed, avocado, or another neutral oil Zest and Juice from ½ Lemon or Lime

INSTRUCTIONS 1. The chickpeas should be well dried by being rubbed in a clean dishtowel. 2. After equally coated, toss the chickpeas with 2 Tbsp of oil. Stir gently after adding paprika, chili powder, sugar, salt, and black Pepper. 3. You can prepare chickpeas in one of the following ways: 4. Oven: Set the temperature to 425°F. On a sheet pan covered with paper, spread the chickpeas out. For 20 to 30 minutes of baking, shake the pan a few times.

5. Over medium-high heat on the stove, preheat a skillet. Adding a Tbsp of oil (not in the ingredients list). Cook the chickpeas for 8 to 10 minutes while stirring the pan occasionally. Place chickpeas on a platter covered with paper towels. 6. Heat an air fryer to 375 degrees Fahrenheit. Chickpeas should be spread out in the basket and cooked for 12 to 16 minutes while sometimes shaking the basket. 7. Add lime or lemon juice and zest to the chickpeas. 8. Before serving, let the chickpeas cool somewhat. NUTRITION

Calories: 171kcal | Carbohydrates: 19g | Protein: 6g | Fat: 9g | Sodium: 312mg | Potas

17) SPINACH CHICKPEA AND QUINOA SALAD PREP 5 mins COOK 15 mins TOTAL 20 mins

INGREDIENTS

2 cups of cooked quinoa (or other grain) 2 Tbsp olive oil 1 Tbsp red wine vinegar 1/2 Tbsp lemon juice 1/2 tsp dried oregano 1/8 tsp garlic powder 1/4 tsp salt Freshly cracked black Pepper 4 cups of fresh spinach 1-pint grape tomatoes One 15-ounce can of chickpeas 2-ounce feta

INSTRUCTIONS 1. Prepare the vinaigrette while the quinoa (or other grain) is cooking to give the flavors time to meld. Mix the olive oil, red wine vinegar, lemon juice, oregano, garlic powder, salt, and a little freshly cracked Pepper in a small bowl. Separate the dressing. 2. The spinach should be roughly chopped before being added to a big bowl. Add the tomatoes, which have been cut in half, to

the bowl containing the spinach. The chickpeas should be rinsed, drained, and then added to the bowl. Finally, sprinkle the feta cheese over the top. Stir these components together just enough to mix them. 3. Let your quinoa or other grains cool just enough so that they stop steaming, if possible. Stir the salad while adding the heated quinoa. The spinach will become somewhat wilted by the quinoa's heat. 4. Lastly, pour the dressing over the top and give it a quick toss. The salad can be stored in the fridge for up to 4-5 days before serving. NUTRITION Serving: 1 Calorie: 384.5kcal Carbohydrates: 48.63g Protein: 15.1g Fat: 15g Sodium: 809.88mg Fiber: 11.85g

18) GARLIC BUTTER SAUTEED ZUCCHINI PREP 5mins COOK 5mins TOTAL 10mins

YOU WILL NEED

One ¼ pounds chopped zucchini (2 medium) 1 tbsp butter 1 tbsp minced garlic (3 cloves) One thinly sliced scallion 1 to 2 tsp fresh lemon juice or red wine vinegar, optional 1/4 cup of freshly grated Parmesan or pecorino cheese, optional Salt and fresh ground black pepper

DIRECTIONS 1. You may choose how to chop the zucchini. The zucchini can be chopped into bite-sized pieces, sliced into rounds, or cut into half moons. 2. In a large pan set over medium-high heat, melt the butter. Add the zucchini and garlic, and simmer, stirring regularly, for 3 to 5 minutes or until the zucchini is soft and browned in spots. 3. Add the cheese, scallions, and a squeeze of lemon juice after turning off the heat (if using). Add a sprinkle of salt and black Pepper after tasting. Serve right away. NUTRITION PER SERVING: Serving Size 1/4 of the recipe (just over a

cup)

/

Calories

32

/

Total

Fat 2.9g / Cholesterol 7.6mg / Sodium 292.2mg / Carbohydrate 1.5g / Dietary Fiber 0.3g / Total Sugars 0.2g / Protein 0.4g

19) ZUCCHINI SALAD Prep Time: 10 mins Serves 4

INGREDIENTS

Lemon Vinaigrette + 1/4 cup of minced shallot mixed in Three small-medium zucchini 1/4 cup of toasted pine nuts 1 tbsp chopped chives Handful of basil Shaved Parmesan, optional Sea salt and freshly ground black Pepper

INSTRUCTIONS 1. The zucchini should be peeled into thin strips using a vegetable peeler. After adding drizzles of the dressing and tossing the zucchini in the bowl, remove the zucchini to a platter. 2. Pine nuts, chives, basil, and some Parmesan shavings, if used, go on top. Add extra dressing and season as needed with salt and Pepper.

20) MUSHROOM QUINOA RISOTTO (QUINOTTO) Prep Time 10 minutes Cook Time 40 minutes Total Time 50 minutes Servings 4 people

INGREDIENTS

3 cups of sliced mixed mushrooms 1 tbsp olive oil 2 cups of quinoa dry 1 tbsp butter or refined coconut oil Four garlic cloves minced One finely sliced brown onion 4 ½ cups of chicken stock vegetable stock for vegetarian ½ finely chopped bunch of chives One lemon juice and zest 2 tsp fresh thyme ⅓ cup of white wine vinegar 1 tbsp soy sauce or tamari to keep gluten-free ¾ cup of grated Parmesan or nutritional yeast Salt and Pepper as needed

INSTRUCTIONS 1. Sliced mushrooms and a small bit of olive oil should be sautéed in a medium skillet until the mushrooms are cooked but still somewhat hard. Turn off the heat and leave the pot alone. 2. Toast the quinoa until fragrant in a large saucepan over

3. 4. 5.

6.

medium-high heat, often stirring in butter (or oil, if using). Add the minced garlic and onion slices, and cook until the onion is tender. Reduce the heat, then gradually add stock, stirring frequently, a cup of my cup. The other ingredients—reserved mushrooms, chives, lemon juice and zest, thyme, vinegar, soy sauce (or tamari, if used), and Parmesan cheese—are added after all the liquid has been reduced (or nutritional yeast if used). After a few minutes of vigorous stirring, turn off the heat. Immediately serve with more chives and Parmesan.

NUTRITION FACTS Amount Per Serving (1.5 cups) Calories 607Calories from Fat 153 Fat 17g26% Cholesterol 32mg11% Sodium 972mg42% Potassium 1429mg41% Carbohydrates 83g28% Fiber 11g46% Sugar 10g11% Protein 31g62%

21) LEMON AND OLIVE COUSCOUS Serves: 6 Prep: 10 Cook: 25

INGREDIENTS

½ thinly sliced lemon 2 cups of instant couscous 10g crumbled vegetable stock cube

2 cups of boiling water 1 tbsp olive oil One small halved and sliced thinly Spanish onion 1 tsp cumin seeds (or ¼ tsp ground cumin) ¼ tsp ground cinnamon ½ cup of roughly chopped pitted green olives ½ cup of chopped semi-dried tomatoes 1 cup of roughly chopped fresh parsley

METHOD 1. In a small saucepan, cover the lemon slices with water. On medium heat, bring to a boil. Next, reduce the heat and let the mixture simmer for ten minutes. Slices are drained and cut coarsely. 2. Put the couscous in a large heat-resistant bowl. Pour the boiling water and stock cube mixture over the couscous. Cover the plate and let it stand for ten minutes. Fork-fluff the food. 3. In a nonstick frying pan, warm the olive oil over medium heat. Add the cumin and cinnamon, and heat for another minute or until fragrant, after cooking the onion for two minutes or until tender. 4. Mix the couscous, lemon, onion, olives, tomatoes, and parsley in a large serving dish. Serve immediately or cover and chill until needed.

22) SWEET CILANTRO LIME SALMON yield: 6-8 SERVINGS prep time: 5 MINUTES cook time: 15 MINUTES total time: 20 MINUTES

INGREDIENTS

1.5-2 pounds salmon Salt and Pepper, as need 1/3 cup of olive oil 2 tbsp lime juice 3 tbsp brown sugar Two minced cloves of garlic 1/2 tsp red pepper flakes

Chopped fresh cilantro for garnish

INSTRUCTIONS 1. turn the oven on to 350 degrees. A sizable baking sheet should be lined with parchment paper. Add salt and Pepper to the salmon before placing it on the baking sheet. 2. Olive oil, lime juice, brown sugar, garlic, and red pepper flakes should all be mixed in a small bowl. Add mixture to salmon. 3. Cook the salmon for 15-20 minutes, or until it is well cooked and flakes with a fork. To caramelize the glaze, if desired, put it on the broiler for the final five minutes of cooking. Before serving, garnish with chopped cilantro. NUTRITION INFORMATION: YIELD: 8 SERVING SIZE: 1 Amount Per Serving: CALORIES: 331 TOTAL FAT: 23g CHOLESTEROL: 71mg SODIUM: 108mg CARBOHYDRATES: 5gFIBER: 0g SUGAR: 4g PROTEIN: 25g

23) CRISPY GARLIC PARMESAN SALMON PREP:10 MINS COOK:15 MINS TOTAL:25 MINS

INGREDIENTS

2 pounds (1 kg) side wild salmon fillet (about 2 kg | 4 pounds) 2/3 cup of plain breadcrumbs 2/3 cup of grated parmesan cheese 1/4 cup of finely chopped parsley Four minced cloves of garlic 1/3 cup of melted butter Salt and Pepper Lemon wedges to serve

INSTRUCTIONS

1. A rack should be placed in the center of the oven. Heat the oven to 200°C or 400°F. A large piece of foil should be used to line a baking sheet or pan. Placed the salmon fillet on the baking sheet with the skin side down and set aside. 2. In a small bowl, mix the breadcrumbs, parmesan cheese, parsley, and garlic. Add the melted butter and season with a full tsp of salt and a third of a tsp of Pepper (or as needed). Mix the ingredients with your hands (hands are easier than a wooden spoon) until the butter is absorbed by the breadcrumbs (about 40 seconds). 3. The mixture should thoroughly cover the salmon fillet after being poured over it and pressed into the top. For a golden crumb, lightly mist the fish with cooking oil spray. 4. Depending on the thickness of your fillet, bake uncovered for 12 to 15 minutes or until the crust is brown and the salmon is cooked and flakes easily with a fork. 5. Lemon wedges and a squeeze of lemon are served with (optional). Pair with rice, mashed potatoes, steaming veggies, or a salad. NUTRITION

Calories: 305kcal | Carbohydrates: 7g | Protein: 27g | Fat: 17g | Cholesterol: 90mg | So

24) PARMESAN PESTO TILAPIA TOTAL TIME: 15 minutes YIELD: 4

INGREDIENTS

Four 6-ounce tilapia filets 1/4 cup of basil pesto 1/2 cup of freshly grated Parmesan cheese 1 cup of fresh chopped tomatoes salt, Pepper, lemon juice, melted butter

INSTRUCTIONS 1. Set the broiler to high. Using a paper towel, dry the fish. Placed on a foil-lined baking sheet. To stop the foil from sticking, coat it with cooking spray or olive oil. 2. Add two tbsp of Parmesan cheese to every fish filet. Broil for 10 to 11 minutes or until the cheese is browned on top and the fish is no longer transparent. 3. Add a spoonful of pesto and fresh tomatoes to the top of every filet. If you have any excess Parmesan, sprinkle a little amount of it on top of the fish, tomatoes, and pesto for a very lovely presentation. Add melted butter, lemon juice, salt, and Pepper over the top.

NUTRITION Serves 4 Calories Per Serving: 230

25) SHRIMP AND MUSHROOM STIR FRY PREP TIME 10 mins COOK TIME 15 mins TOTAL TIME 25 mins SERVINGS 4 servings

INGREDIENTS

12 ounces quartered or sliced cremini mushrooms 1 pound peeled large shrimp (31-35 per pound) 2 tbsp olive oil Three chopped scallions For the simple stir-fry sauce 1 1/2 cups of chicken stock Three minced cloves of garlic 1/4 cup of soy sauce 2 tbsp cornstarch Serving and garnish Cooked white rice to serve Sesame seeds, for garnish

METHOD Prepare the sauce for the stir-fry:

In a small bowl, mix the cornstarch, garlic, soy sauce, and chicken stock. Set aside. Prepare the mushrooms:

Add olive oil and mushrooms to a large pan or wok and cook through on medium. Sauté for about 8 minutes, or until the edges and caps of the mushrooms start to brown. Add the shrimp to the skillet once the mushrooms have been cooked to your preference. To prevent the shrimp from sticking, add a new drizzle of oil to the skillet if it is really dry. Sauté shrimp for two to three minutes, often tossing, until they are well cooked and no longer translucent. After the shrimp are finished cooking, add the remaining stir-fry sauce to the skillet and swirl to mix. The resulting sauce should barely cover the components in the stir fry, like a thin gravy. Add a tbsp or two more of water to the sauce if it becomes too thick. Let the sauce boil for 1-2 minutes will cause it to thicken if it is too thin. Add the chopped scallions last, and stir. Serve: Spoon the cooked white rice and sesame seeds on top of the stirfried shrimp. NUTRITION FACTS(PER SERVING) 232 9g

CALORIES FAT

16g

CARBS

23g

PROTEIN

26) FRESH LEMON HERB SAUCE PREP TIME: 2 MINUTES COOK TIME: 3 MINUTES TOTAL TIME: 5 MINUTES

INGREDIENTS

3/4 cup of extra virgin olive oil 1 cup of loosely packed fresh parsley 3/4 cup of loosely packed fresh basil 1/2 cup of fresh chives Two sprigs of fresh rosemary 3 tbsp fresh squeezed lemon juice (about one lemon) 1 tbsp lemon zest (about one lemon) 1 tsp salt, or more as needed 1/2 tsp freshly ground black Pepper

INSTRUCTIONS 1. All ingredients should be mixed in a blender or food processor. Blend on low for 30 to 1 minute. The mixture should not be smooth; it should have some chunks. You may use an immersion blender, but first, you'll need to roughly chop the

herbs. 2. Serve with spaghetti, grilled artichokes, or meat — the options are unlimited! NUTRITION Amount Per Serving Calories 184Calories from Fat 180 Fat 20g31% Sodium 295mg13% Potassium 61mg2% Carbohydrates 1g0% Calcium 17mg2% Iron 0.7mg4%

27) LEMON GARLIC SCALLOPS Prep 2 minutes Cook 8 minutes Total 10 minutes

INGREDIENTS

SCALLOPS One ¼ pound scallop 2 tbsp olive oil 2 tbsp butter ¼ tsp salt (or as needed) ¼ tsp pepper (or as needed) SAUCE 2 tbsp olive oil 2 tbsp butter Five minced cloves of garlic ¼ cup of white wine 2 tbsp lemon juice (from 1 lemon)

¼ tsp salt (or as needed) ¼ tsp pepper (or as needed)

INSTRUCTIONS Remove the scallop's side muscle before patting it dry with paper towels to prepare scallops. Prepare scallops: Over high heat, warm the olive oil in a big skillet. Make sure the scallops are not touching when you carefully put them in the skillet. Then, add the 2 tbsp of butter to the skillet after thoroughly seasoning them with salt and Pepper. The scallops should be seared for 2 minutes on one side before being turned over and cooking for an additional 2 to 3 minutes. Add salt and Pepper to the opposite side as well. When finished, they need to have a golden crust on both sides. If they won't all fit in the skillet, cook them in batches. Scallops should be moved to a plate. To make the sauce, heat the butter and olive oil in another pan (see notes) over high heat until the butter has melted. The garlic should be added and sauteed for 20 to 30 seconds until fragrant. You don't want it to burn, so don't overcook it. Season with salt and Pepper as a need before incorporating the white wine and lemon juice. After one more minute, remove the sauce from the heat. Bring the scallops and their juices back to the skillet. Serve: Immediately serve with spaghetti. NUTRITION INFORMATION Calories: 343kcal (17%) Carbohydrates: 6g (2%) Protein: 17g (34%)

Fat:

26g

(40%)

Cholesterol:

64mg

(21%)

Sodium: 849mg (37%)Potassium: 316mg (9%) Calcium: 15mg (2%) Iron: 0.6mg (3%)

28) GREEK SHEET PAN COD DINNER PREP TIME 10 minutes COOK TIME 30 minutes TOTAL TIME 55 minutes

INGREDIENTS

4 Russet Potatoes, medium-sized, washed, cubed 2 Tbsp Olive Oil Salt and Pepper (approximately ½ tsp of every) 1.5 pounds Cod fillets (4-5 pieces) 1 cup of Cherry Tomatoes 2 sliced shallots One thinly sliced lemon 4-ounce Feta cheese ½ cup of dried black olives ¼ cup of roughly chopped fresh parsley GREEK MARINADE

2 tbsp Olive oil ⅛ cup of fresh lemon juice 1 tbsp lemon zest 4 diced Garlic Cloves 1 tsp dried Oregano 1 tsp dried Paprika 1 tbsp Dill fresh (or 1 tsp dried) ¼ tsp chili flakes (optional) ¼ tsp every of salt and Pepper

INSTRUCTIONS 1. Set the oven to 425°F. 2. Baked potatoes. Potatoes should be tossed onto a rimmed baking sheet, covered with 2 tbsp of olive oil, salt, and Pepper, and baked for 20 minutes. 3. Fish is marinated. 2 tbsp of olive oil, the cod, lemon zest, lemon juice, oregano, Dill, paprika, four garlic cloves, and a generous dose of salt; Pepper and red pepper flakes should all be mixed in a medium bowl. Mix well by tossing. Let it stand for 15 to 20 minutes while baking potatoes. 4. Potatoes with fish added. Place the fish fillets around the potatoes after taking them out of the oven. Place the cod fillet in the center, surrounded by an equal layer of tomatoes and shallots. 5. Add a dash of flavor. 2 tbsp of the unused marinade should be drizzled over the potatoes. Throw away the remaining marinade. Reposition the pan in the oven and continue roasting for 15 more minutes or until the cod is fully done. 6. Ways to Serve. Divide the fish, potatoes, tomatoes, and shallots among the plates before serving. Overtop the fish, and sprinkle the feta and olives. Add a few leaves of fresh parsley or Dill on top. Eat and have fun! NUTRITION INFORMATION:

YIELD: 4 SERVING SIZE: 1 Amount

Per

CHOLESTEROL:

Serving: 95mg

CALORIES: SODIUM:

480

559mg

TOTAL

FAT:

CARBOHYDRATES:

19g 39g

FIBER: 6g SUGAR: 5g PROTEIN: 39g

29) GRILLED SHRIMP SKEWERS Prep Time 5 minutes Cook Time 10 minutes Total Time 15 minutes

INGREDIENTS

1 pound peeled and deveined large shrimp 1/4 cup of olive oil 2 tbsp lemon juice 3/4 tsp salt 1/4 tsp pepper 1 tsp Italian seasoning 2 tsp minced garlic 1 tbsp chopped parsley lemon wedges for serving

INSTRUCTIONS 1. In a resealable plastic bag, mix the olive oil, pepper, lemon juice, salt, Italian seasoning, and garlic. Shake to blend after sealing. 2. Seal the bag after including the shrimp. Stir to distribute the marinade evenly. 3. Marinate for a minimum of 15 minutes and a maximum of 2

4. 5. 6.

7.

hours. Any longer than that will cause the shrimp to start cooking due to the acid in the lemon juice. The shrimp are threaded onto skewers. Over medium-high heat, preheat a grill or grill pan. Skewers should be placed on the grill. Sauté the shrimp for 2 to 3 minutes on every side or until they are opaque and pink. Grilling instructions: Set the broiler to high. A baking sheet should have the shrimp skewers on it that have been sprayed with cooking oil. Shrimp should be pink and opaque after being broiled for 2 to 3 minutes on every side. Lemon wedges should be served alongside the parsley garnish.

NUTRITION Calories: 206kcal | Protein: 23g | Fat: 10g | Cholesterol: 285mg | Sodium: 1317mg | Potassium: 90mg | Calcium: 172mg | Iron: 2.7mg

30) EASY BALSAMIC CHICKEN PREP – 10 MINS COOK – 25 MINS SERVES – 6 PEOPLE

INGREDIENTS

Balsamic Chicken Marinade ¼ cup of extra virgin olive oil 3 tbsp balsamic glaze, store-bought, is fine 1 tbsp tomato paste 1 tsp honey One Juice of a lemon 4 to 5 large minced garlic cloves 1 tbsp fresh thyme 1 tsp dried oregano ½ tsp sweet paprika For The Chicken Eight boneless and skinless chicken thighs (about 1 ½ pounds) Kosher salt and black Pepper

INSTRUCTIONS 1. Mix the olive oil, balsamic glaze, tomato paste, honey, and lemon juice in a large mixing basin. Add the thyme, oregano, sweet paprika, and garlic cloves. Stir once more to mix. 2. Dry the chicken with a paper towel before liberally seasoning both sides with black pepper and kosher salt. 3. The chicken should be added to the mixing bowl and mixed

with the balsamic marinade. Lay aside for a few minutes while the oven is heating. 4. A middle rack should be adjusted, and the oven should be heated to 425 degrees F. 5. Place the chicken in a heat-safe skillet or baking dish. Bake for around 25 to 30 minutes on the middle rack of a preheated oven or until the chicken is well done. NUTRITION Calories: 287.8kcal Carbohydrates: 7.9g Protein: 29.6g Fat: 15.3g Cholesterol: 143.1mg Sodium: 350.2mg Potassium: 444.9mg Fiber: 1g Sugar: 3.3g Calcium: 33.5mg Iron: 1.8mg

31) HEALTHY CHICKEN SALAD RECIPE Servings 12 servings Prep Time 15 minutes

Total Time 15 minutes

INGREDIENTS

1 pound cooked chicken 3 cups of cubed 3/4 cup of 3 large diced celery stalks 1/4 cup of finely chopped red onion 1/4 cup of finely chopped parsley or Dill (optional) 1 cup of pecans, almonds, or cashews 1/2 cup of plain yogurt 2+% fat 1/4 cup of mayo I used avocado oil mayo 2 tsp Dijon mustard 1 tsp any vinegar except balsamic 1/2 tsp salt Ground black Pepper as needed

INSTRUCTIONS 1. Pecans should be added to a small pan and toasted over low to medium heat, often turning, until aromatic and brownish. Move to a chopping board, allow to cool somewhat, and finely chop. 2. Toasted nuts, chicken, celery, onion, parsley, yogurt, mayonnaise, mustard, vinegar, salt, and Pepper should all be mixed in a medium bowl. Mix carefully, then taste and adjust salt as needed. 3. Salad tastes best when it is cold, so refrigerate for at least two hours. 4. Serve the chicken salad on whole wheat bread or with greens, quinoa, or brown rice. NUTRITION Serving:

0.5cup

of | Calories: 180kcal | Carbohydrates: 2g | Protein: 8g | Fat: 16g | Cholesterol: 32mg |

32) MEXICAN SKILLET QUINOA Active: 10 mins Total: 30 mins Servings: 4

INGREDIENTS

1 (4 ounces) sweet potato, cut into 1/3-inch pieces (about 1 cup) ½ cup of water 1 tbsp olive oil 1 cup of chopped yellow onion (from 1 medium onion) 1 tbsp minced garlic (about three garlic cloves) 1 tsp ground cumin 1 tsp ground coriander ½ tsp chili powder ½ tsp dried oregano 1 (15-ounce) can of no-salt-added black beans, drained and rinsed 1 (15 ounce) can of no-salt-added fire-roasted tomatoes, undrained One ¼ cup of vegetable broth 1 cup of frozen corn 1 cup of uncooked quinoa 1 tsp kosher salt ½ cup of fresh cilantro leaves ½ cup of light sour cream

DIRECTIONS Step 1 Mix the sweet potato and water in a large pan. Heat over high heat, turning regularly, for approximately 3 minutes or until the sweet potato is largely soft. Step 2 Turn down the heat to medium-high, add the oil, and sauté the onion for

about three more minutes while stirring often. Add the garlic, cumin, coriander,

chili

powder,

and

oregano.

Stir

continuously

for

approximately a minute until aromatic. Stir in the quinoa, corn, beans, tomatoes, broth, and salt up to a boil. Simmer for 20 minutes with the heat reduced to medium or until the quinoa is cooked and the liquid has been absorbed entirely. Remove from the heat, uncover, and top with sour cream and cilantro. NUTRITION FACTS Serving Size: about 1 1/2 cups of Per Serving: 421 calories; protein 16g; carbohydrates 65g; dietary fiber 11g; sugars 9g; fat 11g; sodium 739mg; calories from fat 99kcal.

33) ZUCCHINI STEW WITH POTATOES Prep Time: 15 minutes Cook Time: 45 minutes

Total Time: 1 hour Servings: 4

INGREDIENTS

2 Tbsp olive oil One diced onion Five minced cloves of garlic Three medium zucchini (about 1.5 pounds) sliced lengthwise in quarters, then cut into ½ inch chunks 1 pound of potatoes, peeled, quartered, and cut into chunks about the same size as the zucchini Two medium peeled and sliced carrots One red bell pepper, cut into large dice 1-28 ounce can of whole peeled tomatoes with their Juice salt and Pepper, as needed ½ cup of fresh parsley, roughly chopped or torn

INSTRUCTIONS 1. Over medium heat, warm the olive oil in a big saucepan or Dutch oven. 2. The onion should be soft and just transparent after a few minutes of oil-based cooking. 3. Once aromatic, add the garlic and continue to cook for another 30 seconds. 4. After that, add the red bell pepper, zucchini, potatoes, and carrots to the saucepan and sauté for 5 minutes. 5. The vegetable combination should then include the tomatoes along with their Juice. Using a wooden spoon, smash the tomatoes and press them down. 6. The stew should be brought to a low boil, then simmer, covered, with occasional stirring, until the potatoes are forktender and the stew has thickened.

7. Add salt and Pepper as needed, then turn off the heat to finish the stew. 8. Add the parsley and then serve. NUTRITION

Calories: 257kcal | Carbohydrates: 42g | Protein: 9g | Fat: 8g | Sodium: 313mg | Potas

34) BEANS AND POTATOES yield: 4 SERVINGS prep time: 5 MINUTES cook time: 25 MINUTES total time: 30 MINUTES

INGREDIENTS

3-4 Tbsp olive oil One onion Four cloves garlic 1-inch ginger 3 tsp coriander 1/2 tsp turmeric 1.5 tap smoked paprika/cayenne Two large baking potatoes 1 cup of frozen green beans 1-15.25 ounce can of black beans 1/4 cup of water salt and Pepper as needed (Optional) parsley and chili flakes to garnish

INSTRUCTIONS 1. Peel the ginger, garlic, and onion first. 2. After that, finely slice them. 3. The onion, ginger, and garlic should be sautéed in a large skillet with the olive oil over medium heat for about 10 minutes, often turning to prevent burning. 4. Rinse the potatoes, then chop them up into very little pieces while the onion, ginger, and garlic are sautéing. 5. Place the potatoes in the pan after being coarsely chopped. 6. Mix thoroughly before adding the additional spices, such as coriander, smoked paprika/cayenne, and turmeric. 7. After that, add the water and raise the stove's heat a little. The potatoes should simmer for around 10 minutes with the pan covered. 8. To check if the potatoes are soft, take off the cover and poke them with a fork. They ought to be tender by now. If they aren't, though, add 1/8 cup of water, place the lid back on, and simmer for an additional 3-5 minutes.

9. After that, thoroughly whisk in the frozen beans and black beans. Recover the lid and continue cooking for a further 3-5 minutes or until the beans are not frozen. 10. As needed, add salt and Pepper to the food. 11. Enjoy after adding some chopped parsley and chili flakes!

35) EASY SHRIMP SCAMPI RECIPE Prep Time 5 minutes Cook Time 10 minutes Total Time 15 minutes Servings 4 servings

INGREDIENTS

4 tbsp butter

1 tbsp olive oil Three minced cloves of garlic ½ tsp crushed red pepper flakes or as needed 1 pound peeled and deveined shrimp ½ cup of dry white wine ½ cup of chopped fresh parsley kosher salt and Pepper as needed

INSTRUCTIONS 1. Butter and olive oil should be added to a large skillet over medium heat. 2. Add the red pepper flakes and garlic after that. For one minute, cook. 3. The shrimp should be added to the pan and coated. Sauté the shrimp for two to three minutes or until they are brilliant pink and no longer transparent. 4. Using a slotted spoon, move the shrimp to a platter and keep them warm. 5. Cook the wine in the pan for two to three minutes. Turn the heat off. 6. Once more, add the shrimp to the pan and mix with the sauce to coat. Add some parsley to the surface. As needed, add salt and Pepper to the dish. Serve right away. NUTRITION INFORMATION Calories: 282 | Protein: 23g | Fat: 16g | Cholesterol: 316mg | Sodium: 1021mg | Potassium: 201mg | Calcium: 192mg | Iron: 3.3mg

36) GREEK SALMON Total Time: 20 minutes Yield: 3-4 servings

INGREDIENTS

1 pound salmon, cut into fillets 3 tbsp olive oil 1 tbsp lemon juice, freshly squeezed 1 tbsp chopped fresh Dill 1 tsp dried oregano One grated or minced clove garlic ½ tsp salt

½ tsp ground black pepper

INSTRUCTIONS 1. Set the oven's temperature to 400. Salmon fillets should be dry before being placed skin-side down on a baking sheet with parchment paper. 2. Mix the olive oil, lemon juice, Dill, oregano, garlic, salt, and Pepper in a small mixing bowl. As the oven is heating up, brush or drizzle the salmon with the marinade. 3. For 15 minutes, bake. After 5 minutes of resting, serve with an additional squeeze of lemon juice if preferred. NUTRITION Serves 4 Serving Size: 1 serving Calories Per Serving: 244

37) SPICY GRILLED SHRIMP Prep Time: 15 mins Cook Time: 5 mins Total Time: 20 mins Servings: 6

INGREDIENTS

One large clove of garlic 1 tsp coarse salt 1 tsp paprika ½ tsp cayenne pepper 2 tbsp olive oil

2 tsp lemon juice 2 pounds peeled and deveined large shrimp Eight wedges of lemon for garnish

DIRECTIONS 1. Grill at a medium temperature. 2. Use a fork to mix salt and garlic in a small bowl. Add the cayenne and paprika. To create a paste, mix lemon juice and olive oil. 3. In a large bowl, mix the shrimp and garlic paste. Toss to coat the shrimp completely. 4. Give the grill grate a little oil. Grill shrimp for 2 to 3 minutes on every side or until opaque. Serve after transferring to a serving plate and adding lemon wedges as a garnish.

NUTRITION FACTS (PER SERVING) 164

Calories

6g

Fat

3g

Carbs

25g

Protein

38) BAKED COD (THE BEST RECIPE!) PREP TIME 5 minutes COOK TIME 10 minutes TOTAL TIME 15 minutes

INGREDIENTS

1 pound (0.4 kg) cod fillets, rinsed and patted dry 1/4 tsp salt 1 tbsp freshly squeezed lemon juice Three dashes of cayenne pepper 1 1/2 tbsp olive oil 1 tbsp chopped parsley

INSTRUCTIONS 1. The oven should be heated to 400°F (207°C). 2. The fish fillets should be placed in the casserole tray. Pour the olive oil, lemon juice, salt, and cayenne Pepper over the fish. 3. Depending on the thickness of the fish, bake it for 10 to 12 minutes in the oven. Serve right after adding parsley as the garnish. NUTRITION INFORMATION Yield 2 Serving Size 1 Amount Per Serving Calories331 Total Fat12g Saturated Fat2g Cholesterol 125mg Sodium 444mg Carbohydrates 1g Fiber 0g Sugar0g Protein52g

39) GARLIC HERB SHRIMP Prep Time 10 minutes Cook Time 4 minutes Servings 2

INGREDIENTS

3 Tbsp salted butter One pound of peeled and deveined large shrimp (21 – 25 counts per pound) Three minced cloves of garlic 1/2 tsp dried basil 1/2 tsp dried oregano 1/2 tsp lemon zest

1/4 tsp salt 1/4 tsp black pepper 1/4 tsp red pepper flakes 3 Tbsp fresh lemon juice 2 Tbsp freshly chopped parsley

INSTRUCTIONS 1. In a big pan, melt the butter over medium-high heat until it begins to froth. Butter is given a minced garlic addition. It takes around 30 seconds to stir and fry. 2. On the heated skillet, add the shrimp. On top of the shrimp, season with salt, black Pepper, red pepper flakes, oregano, basil, and lemon zest. Around 3 to 4 minutes of stirring and cooking should result in pink and opaque shrimp. 3. Pour the lemon juice and parsley over the shrimp after turning off the heat. To coat, toss gently. Serve right away and delight in!

40) LEMON BUTTER CHICKEN TENDERS Servings: 4 Prep 10 minutes Cook 6 minutes Ready in: 15 minutes

INGREDIENTS

1 1/2 pounds of chicken tenders (or tenderloins) Salt and freshly ground black Pepper 1/2 tsp dried oregano 1/2 tsp dried thyme 1/2 tsp paprika 1 1/2 Tbsp all-purpose flour 1 Tbsp olive oil

3 Tbsp divided unsalted butter 1 Tbsp minced garlic 2 Tbsp fresh lemon juice 3 Tbsp minced parsley

INSTRUCTIONS 1. A 12-inch skillet should be heated to medium-high. 2. Chicken tenders should be salted and peppered. Then, equally distribute the flour, paprika, oregano, and thyme. Toss to coat completely. 3. Add 1 Tbsp. Butter and oil to the skillet. To evenly coat, lightly tilt the pan.

4. Chicken tenders should be added to the pan with enough room between everyone. 5. Let fry for about 3 minutes or until the bottom is golden brown. Cook for another two minutes or until almost done. 6. When the chicken is almost done (155 in the middle), add the remaining 2 tbsp of butter and sprinkle the garlic all over it (do not place it directly on the chicken, or it won't cook). 7. Cook the chicken for one further minute or until it is just cooked through (165 degrees in the middle of every piece). 8. Get rid of the heat. Lemon Juice should be carefully added, then parsley. After coating, serve. NUTRITION FACTS Amount Per Serving Calories 320 Calories from Fat 153 Fat 17g26% Cholesterol 131mg

Sodium 201mg Potassium 684mg Carbohydrates 4g Fiber 1g Sugar 1g Protein 37g

41) CRISPY THYME CHICKEN WITH MUSHROOM SAUCE Prep: 10 mins - 15 mins Cook: 15 mins - 20 mins

INGREDIENTS

Four-part-boned chicken breasts, skin on Ten sprigs of lemon thyme Two chopped cloves of garlic 400g chestnut mushrooms 142 ml carton of double cream

METHOD STEP 1 Heat the oven to a moderate setting (gas 3, 160–180°C). Season chicken with salt and freshly ground black Pepper, then rub with a little oil. Six of

the thyme sprigs' leaves should be separated, and they should be distributed equally over the chicken. Dust with a little flour (this helps crisp the chicken). STEP 2 In a frying pan with 1 tbsp olive oil already heated, add the chicken, skin side down, and cook for 5 minutes without stirring. After that, cook the chicken for a further 10-15 minutes, flipping it over frequently, until it is cooked and the skin is crisp and browned. Take out to a platter, then reheat in the oven. STEP 3: Almost completely drain the pan of oil. Over high heat, add the mushrooms, often stirring, until the mushrooms begin to soften. Add the remaining thyme sprigs and cream after seasoning. When the mushrooms have cooked for a short while, serve them beside the chicken. The ideal baked potato for new potatoes is a straightforward green salad made out of Little Gem and rocket leaves and lightly seasoned with lemon juice and olive oil. NUTRITION: PER SERVING Highlight kcal fat

Nutrient

347 21g

carbs sugars

3g 0g

Unit

fiber

2g

protein low in

35g salt

0.62g

42) EASY MEDITERRANEAN CHICKEN Prep/Total Time: 30 min. Makes four servings

INGREDIENTS

Four boneless skinless chicken breast halves (4 ounces every) 1 tbsp olive oil One can (14-1/2 ounces) no-salt-added stewed tomatoes 1 cup of water 1 tsp dried oregano 1/4 tsp garlic powder 1-1/2 cups of instant brown rice One package (12 ounces) of frozen cut green beans 12 halved pitted Greek olives 1/2 cup of crumbled feta cheese

DIRECTIONS 1. Cook the chicken in oil on all sides in a large nonstick skillet. Add the water, tomatoes, oregano, and garlic powder after stirring. Boiling over, turn down the heat. Ten minutes of simmering undercover. 2. Add rice and green beans and stir. Bring back to a boil. For a further 8–10 minutes, simmer with the lid on until the rice is cooked and a thermometer reads 165°. Add the olives and cheese, then stir. NUTRITION FACTS One Serving: 417 calories, 12g fat, 70mg cholesterol, 44g carbohydrate (6g sugars, 6g fiber), 31g protein.

43) SLOW COOKER CHICKEN WITH LEMON AND OLIVES Preparation time less than 30 mins Cooking time over 2 hours Serves 4

INGREDIENTS

500g/1 pound 2-ounce potatoes halved, then cut into 5cm/2 chunks salt and freshly ground black Pepper One sliced onion Four whole chicken legs, every slashed four times on the skin

side 1 tbsp vegetable oil One unwaxed lemon Two crushed fat garlic cloves 1 tbsp ras el hanout spice mix 400ml/14fl ounce chicken stock (or a mix of white wine and stock) 85g/3 ounce stone-in green olives in extra virgin olive oil (drained weight) 2 tsp clear honey a handful of fresh flat-leaf parsley Greek-style yogurt to serve

METHOD 1. Include salt and freshly ground black pepper to onions and potatoes in a slow cooker. Give the chicken a lot of seasoning. In a big frying pan that has been heated with vegetable oil, cook the chicken for about five minutes on every side or until it is golden brown. Over the veggies, place the chicken. 2. As you wait, thinly slice four lemons, finely grate their zest, and squeeze the remaining fruit's Juice. The chicken fat and juices should now contain zest, garlic, and ras el hanout. Fry for one minute until aromatic before adding the lemon juice and stock. After bringing it to a boil, pour over the chicken. Add the lemon slices, olives, and 1 tbsp of the olive oil from the jar on top. Cover the dish with the lid and simmer the chicken on low for 6 hours or until it is very soft. 3. Serve with a honey drizzle. Sprinkle the chicken with the parsley leaves that have been roughly chopped. Add dollops of creamy yogurt to the meal.

44) PERUVIAN GRILLED CHICKEN SKEWERS Prep Time: 20 mins Cook Time: 20 mins Total Time: 40 mins

INGREDIENTS

For the marinade/basting sauce: Three medium finely minced cloves of garlic 1 tsp ground cumin 1 tsp chili powder ½ tsp crushed red pepper flakes 1 tsp smoked paprika 2 tbsp brown sugar 2 tbsp extra virgin olive oil 2 tbsp soy sauce 2 tbsp fresh lime juice 2 tbsp finely minced fresh ginger For the chicken: 3 pounds boneless skinless chicken thighs

INSTRUCTIONS 1. Chicken should be defatted and then chopped into pieces that are about an inch broad. Set aside. 2. Combine all the marinade ingredients in a medium bowl and stir to combine. Mix the chicken with half of the marinade/sauce in a large zip-top bag. The leftover marinade should be stored away and reserved. 3. To ensure that the chicken is uniformly coated with the marinade, massage the bag containing it. Place in the refrigerator for up to 4 hours, but no longer than 30. 4. A charcoal grill should be heated to a medium-hot flame. Chicken should be threaded onto skewers (wooden skewers should be soaked in water for at least 30 minutes to prevent a fire from starting). 5. Using tongs and a paper towel drenched in oil, clean the grill surface and oil with a spray bottle or brush. Skewers should be placed on the grill and cooked for 10–12 minutes, rotating them a quarter turn every 3–4 minutes or until golden. Until the chicken has some burnt places, baste with the remaining sauce and flip the chicken regularly. The precise timing will change based on the grill's temperature. The chicken skewers should be taken from the grill, covered with foil, and let rest for five minutes.

45) GLUTEN-FREE VEGETABLE AND BEAN GUMBO Prep Time 5 minutes Cook Time 45 minutes SERVINGS - 7 CUPS OF

INGREDIENTS

Two 14-ounce cans of diced or crushed tomatoes Two 14-ounce rinsed and drained cans of garbanzo beans (chickpeas) 2 cups of sliced onions 2 cups of sliced mini peppers Three minced cloves of garlic 2 cups of water 6-ounce sliced frozen okra red Pepper as needed salt as need 1 tsp dried oregano

INSTRUCTIONS 1. 2. 3. 4. 5.

Pour oil liberally into the rice cooker. Rice cooker: Mix all ingredients. Activate and bring to a boil. Regularly uncover and whisk. The rice cooker should be turned off after Both the sauce and the vegetables are now tender. 6. Serve with crackers or over rice.

7. Enjoy!

46) GARLIC-ROASTED POTATOES Total: 1 hr 10 min Prep: 10 min Cook: 1 hr Yield: : 8 servings

INGREDIENTS

3 pounds small red or white potatoes 1/4 cup of good olive oil 1 1/2 tsp kosher salt 1 tsp freshly ground black Pepper 2 tbsp minced garlic (6 cloves) 2 tbsp minced fresh parsley

DIRECTIONS 1. Set the oven to 400 degrees Fahrenheit. 2. In a bowl, toss the potatoes with the garlic, salt, Pepper, and olive oil until they are evenly coated. Cut the potatoes in half or quarters. On a sheet pan, arrange the potatoes in a single layer. Roast for 45 to 1 hour, or until browned and crisp, in the oven. Cooking should be done with a spatula twice to guarantee equal browning. 3. The potatoes should be served hot after being taken out of the oven and tossed with parsley.

47) CRISPY ROASTED CHICKPEAS Prep Time: 5 mins Cook Time: 20 mins Total Time: 25 mins Serves 1 1/2 cups of

INGREDIENTS

1 1/2 cups of drained and rinsed cooked chickpeas Extra-virgin olive oil for drizzling Sea salt Paprika, curry powder, or other spices (optional)

INSTRUCTIONS 1. Put a sizable baking sheet in the oven and preheat it to 425°F. 2. The chickpeas should be spread out and dried with a kitchen towel. Eliminate any skin that is hanging loose. 3. Move the dry chickpeas to the baking sheet, then mix them with a liberal amount of salt and a drizzle of olive oil. 4. The chickpeas should be roasted for 20 to 30 minutes or until crisp and golden. If your chickpeas aren't crispy enough, keep baking them until they are. Ovens might vary. 5. When the chickpeas are still warm from the oven, mix them with a few pinches of your preferred seasonings if using. 6. Roasted chickpeas should be kept at room temperature in a loosely covered container. It is preferable to utilize them within two days.

48) ROASTED CAULIFLOWER AND ZUCCHINI Prep Time: 10 minutes Cook Time: 45 minutes

Total Time: 55 minutes Servings: 4

INGREDIENTS

One head of cauliflower Two medium-sized zucchinis Four cloves of garlic 2 tbsp Extra virgin olive oil 2 pinches Herbes de Provence One pinch of Sea salt Freshly ground black Pepper (as needed)

INSTRUCTIONS 1. 375°F (190°C) should be the oven's temperature. 2. Vegetables should be washed before cutting them into 3/4inch circles and tiny cauliflower florets. Mince the garlic. In a 9 x 9 glass baking dish, distribute the vegetables (or any other size dish that will allow them to lay in a single layer). Garlic salt and olive oil should be added. Make sure the olive oil covers the pan's bottom by giving the dish a thorough shake to prevent the veggies from sticking. Herbes de Provence should be generously sprinkled, followed by sea salt and Pepper as needed. 3. For about 45 minutes, or until the food is as soft as you like, cook at 375°F (190°C). Reve into the oven while wearing an oven mitt, and give the baking dish a vigorous shake once more to thoroughly recoat the vegetables with oil. NUTRITION

Calories: 84kcal | Carbohydrates: 5g | Protein: 2g | Fat: 7g | Sodium: 40mg | Potassium

49) CHEESE POTATOES Prep/Total Time: 30 min. Makes six servings

INGREDIENTS

Six large peeled and thinly sliced potatoes 3 tbsp butter 1 tsp salt

1/4 tsp pepper 1 cup of whole milk 2 cups of shredded cheddar cheese Minced fresh parsley

DIRECTIONS 1. Cook potatoes in butter in a large nonstick pan until they are soft and lightly browned. Add salt and Pepper as needed. Add milk, cover, and simmer until milk is completely absorbed. Add cheese and stir until melted. Add parsley as a garnish. NUTRITION FACTS One cup of 500 calories, 18g fat, 61mg cholesterol, 70g carbohydrate (7g sugars, 6g fiber), and 17g protein.

50) ROASTED GREEN BEANS Prep Time 10 mins Cook Time 15 mins Total Time 25 mins

INGREDIENTS

1 pound fresh green beans 2 tbsp olive oil 1 tsp Diamond Crystal kosher salt ¼ tsp black Pepper

½ tsp garlic powder

INSTRUCTIONS 1. Set the oven to 425 degrees Fahrenheit. Foil a big baking sheet with a rim. 2. Green beans can be added to the pan, and stir in the garlic powder, olive oil, kosher salt, and black Pepper. To make sure the beans are well covered, I use my hands. 3. On the baking sheet, arrange the coated green beans in a single layer. They need around 15 minutes to roast until they are soft and lightly browned. Serve right away.

51) ROSEMARY ROASTED CARROTS Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 30 minutes

INGREDIENTS

Two bunches of small carrots, about 24, peeled 1 tbsp olive oil 1 tbsp minced rosemary salt and pepper

INSTRUCTIONS

1. Set the oven to 400 °F. 2. Toss the carrots with the olive oil on a baking sheet with a rim. Add some salt, pepper, and rosemary. 3. Till soft, 20 to 25 minutes in the oven. NUTRITION Calories: 30kcal Carbohydrates: 2g Protein: 1g Fat: 2g Sodium: 14mg Potassium: 68mg Fiber: 1g Sugar: 1g Calcium: 11mg Iron: 1mg

52) TUNA PATTIES PREP TIME 10 mins COOK TIME 8 mins TOTAL TIME 18 mins SERVINGS 4 servings YIELD 4 patties

INGREDIENTS

2 (5 to 6-ounce) cans of tuna 2 tsp Dijon mustard 1/2 cup of white bread, torn into small pieces 1 tsp lemon zest

1 tbsp lemon juice 1 tbsp water or liquid from the cans of tuna 2 tbsp chopped fresh parsley 2 tbsp chopped fresh chives, green onions, or shallots as required, salt and freshly ground black pepper Crystal or Tabasco hot sauce, as needed One raw egg 2 tbsp extra virgin olive oil 1/2 tsp butter Lemon wedges for serving (optional)

METHOD Drain the tuna: Empty the cans of tuna in their liquid. When using tuna packaged in water, set aside a tbsp of the water and proceed to the following step by adding a tsp of olive oil to the tuna combination. Creating the tuna combination Mix the tuna, mustard, water, parsley, chives, spicy sauce, lemon zest, lemon juice, and torn white bread in a medium bowl. Add some freshly ground black pepper and salt. Before adding the egg, taste the mixture to see whether it needs further spice. include the egg. Make patties, then chill: Create four equal portions of the mixture. Form a ball with every piece and press it into a patty shape. After placing, refrigerate on a tray coated with wax paper for an hour. (If you're pressed for time, you can skip the chilling. The patties will only hold together better when chilled.) In a skillet, sauté Heat the olive oil and a small amount of butter (as needed) over medium-

high heat in a cast iron or nonstick pan. Place the patties in the pan gently, and cook for 3 to 4 minutes on every side or until beautifully browned. Lemon wedges are recommended. A tuna burger can alternatively be served on slider buns with tartar sauce. NUTRITION FACTS(PER SERVING) 209

CALORIES

11g

FAT

3g

CARBS

23g

PROTEIN

53) CRISP HONEY MUSTARD PARSNIPS Prep: 15 mins Cook: 15 mins

INGREDIENTS

One kg parsnip, peeled and cut into thumb-width batons Two tsp English mustard powder Two tbsp plain flour Four tbsp rapeseed oil about 3 tsp clear honey

METHOD The parsnips should be boiled for 5 minutes, drained well, and then steam-dried for a few minutes. Mix the flour, a generous spice, and

mustard powder. Then brush off any extra before adding the parsnips to the mixture. STEP 2 You may preheat the oven to 220°C/200°F fan/gas seven while the turkey rests. If you want your parsnips to get extremely crispy, spread the oil over one big, or better yet, two nonstick baking sheets. Bake for 5 minutes. Scoop the parsnips into the fat cautiously, give them a few turns, and roast for 30 minutes or until crisp and golden. Give the wild parsnips a quick shake, drizzle with honey, sprinkle with flaky sea salt, and transfer to a serving dish. NUTRITION:PER SERVING fat7g carbs19g sugars9g fibre6g protein3g salt0.66g

54) ROSEMARY ROASTED ALMONDS Yield: 2 cups of

INGREDIENTS

1 tbsp finely chopped fresh rosemary 1 tbsp extra-virgin olive oil 1 tsp chile powder ¾ tsp kosher salt Dash of ground red pepper 1 (10-ounce) bag of whole almonds (about 2 cups)

DIRECTIONS 1. Set the oven to 325 degrees.

Step 2 In a medium bowl, combine all the ingredients and toss to coat. Spread the nut mixture on a baking sheet covered with foil in a single layer. Bake for 20 minutes, or until lightly toasted, at 325 degrees, till room temperature, cool. NUTRITION FACTS Per Serving: 111 calories; fat 9.9g; protein 3.8g; carbohydrates 3.6g; fiber 2.1g; iron 0.8mg; sodium 94mg; calcium 45mg.

55) CHEESY GARLIC BRUSSELS SPROUTS PREP:10 MINS COOK:30 MINS TOTAL:40 MINS

INGREDIENTS

24-ounce (700 g) brussels sprouts trimmed and cut in half lengthways 2-3 tbsp olive oil 2 tbsp unsalted butter Six minced cloves garlic (1 tbsp) 3/4 tsp salt 1/4 tsp fresh cracked black pepper

1 1/2 cups of shredded mozzarella cheese (or provolone)

INSTRUCTIONS 1. 425°F (220°C) should be the oven's temperature. Apply a thin layer of nonstick cooking oil spray on a baking sheet. 2. Oil in a pan should be heated until it is hot. Salt and pepper the sprouts after adding them. When the pan is heated, add the brussels sprouts and shake them, so they fall into a single layer and cut side down. Unattended, let them heat until slightly browned and caramelized (about 6-8 minutes). 3. In the pan, melt the butter. After adding the garlic and cooking it for approximately 30 seconds until fragrant, mix the butter into the sprouts. 4. Sprouts should be moved in a single layer to the prepared baking sheet. When fork-tender but not crumbling, bake for 8 to 10 minutes. 5. Remove from oven, then sprinkle cheese on top. Return to the oven and broil (or grill) the cheese until it melts and becomes brown (about 4-5 minutes). 6. If necessary, adjust the salt and pepper. Serve right away. NUTRITION Calories: 365kcal | Protein: 18g | Fat: 26g | Cholesterol: 49mg | Sodium: 613mg | Potassium: 448mg | Fiber: 6g | Sugar: 4g | Calcium: 454mg | Iron: 2.7mg

56) ROASTED CAULIFLOWER CHEESE Preparation time less than 30 mins Cooking time 30 mins to 1 hour Serves 4

INGREDIENTS

a single huge head of floretized cauliflower sea salt and freshly ground black pepper For the sauce 20g/¾oz unsalted butter 20g/¾oz plain flour

6-8 rasps of freshly grated nutmeg 250ml/9fl ounce skimmed milk 40g/1½ ounce finely grated mature cheddar 2 tsp Dijon mustard 15g/½ ounce finely grated Parmesan or similar vegetarian hard cheese

METHOD 1. Set the oven to 200°C, 180°F, or Gas 6. Sprinkle salt and pepper on the cauliflower before placing it in an oven-safe dish. Roast for 20 minutes or until the vegetables are soft and beginning to brown. 2. Make the sauce by melting the butter in a skillet, stirring in the flour, and Cooking the flour for 1-2 minutes, till it turns golden. Add the milk gradually while continuously stirring until the mixture is smooth. Cook the mixture for 3 to 4 minutes at low heat, stirring as you go, until it thickens. 3. Nutty the mixture. Add the mustard and cheddar cheese after lowering the heat. Before adding pepper, taste it first. 4. Mix the sauce with the cooked cauliflower to coat. Reposition the roasting pan, top with the Parmesan, and bake for ten to fifteen minutes, or until the cheese turns golden and the sauce is bubbling.

57) BAKED SWEET POTATO Prep Time: 5 mins Cook Time: 40 mins Total Time: 45 mins

INGREDIENTS

Sweet Potatoes TOPPING IDEAS: butter or vegan butter sea salt chives a spoonful of tzatziki or Greek yogurt

one serving of guacamole an extra sprinkle of creamy avocado, cilantro, and lime

dressing

INSTRUCTIONS 1. On a baking sheet, spread out a piece of foil and preheat the oven to 425 degrees Fahrenheit. The sweet potatoes should be punctured several times with a fork, placed on a baking sheet, and roasted for 40 to 50 minutes or until they are puffy and soft within.

58) CLASSIC MEATBALLS Prep 15 Min Total 40 Min Servings 4

INGREDIENTS

1 pound lean (at least 80%) ground beef ½ cup of Progresso™ Italian-style bread crumbs ¼ cup of milk ½ tsp salt ½ tsp Worcestershire sauce ¼ tsp pepper One finely chopped small onion (1/4 cup) One egg

STEPS

1. 400°F oven temperature. Spray cooking spray on foil before lining a 13x9-inch pan. 2. Mix all ingredients in a large basin. Make 24 (1 1/2 inch) meatballs out of the mixture. Place in pan spaced 1 inch apart. 3. Bake uncovered for 18 to 22 minutes until the inside is no longer pink and the temperature hits 160°F. NUTRITION 280 Calories, 15g Protein, 13g Total Carbohydrate, 3g Sugars

59) SAUTÉED BRUSSELS SPROUTS PREP:5 mins COOK:15 mins TOTAL:20 mins SERVINGS: 4 servings

INGREDIENTS

1 pound trimmed and halved Brussels sprouts 2 tbsp extra virgin olive oil 1/2 tsp kosher salt 1/4 tsp black pepper 1 tbsp balsamic vinegar or lemon juice 1 to 2 tbsp almonds, raw pine nuts or chopped raw walnuts, or pecans (optional) fresh herbs chopped, such as parsley, cilantro, or mint (optional) A handful of Parmesan feta or goat cheese (optional)

INSTRUCTIONS 1. For 4 minutes, heat a large cast iron pan or another heavy

skillet over medium-high heat. Include the oil. Swirl to coat the pan with oil as soon as it is hot and shiny (before it begins to smoke), then add the halved Brussels sprouts. To ensure that as many as possible are cut side down, shake the skillet and poke them. Let them remain undisturbed for 5 to 8 minutes until they get a dark, flavorful, caramelized sear. 2. Add the pepper and salt. Stir the Brussels sprouts using a spatula or wooden spoon. Cook the Brussels sprouts for 6 to 8 minutes, tossing every few minutes until they are evenly browned and begin to become soft inside. 3. Take the pan off the stove. Add the vinegar and almonds or pine nuts after stirring. Let the nuts toast in the skillet's residual heat, tossing them frequently to ensure even toasting and to prevent burning (if they aren't toasting, place the skillet back on low heat). Transfer the sprouts to a serving platter and top with fresh herbs when the nuts are roasted. Enjoy it hot. NUTRITION SERVING: 1(of 4) without toppings CALORIES: 114kcal CARBOHYDRATES: 11g PROTEIN: 4gFAT: 7g POTASSIUM: 441mg FIBER: 4g SUGAR: 3g CALCIUM: 48mg IRON: 2mg

60) CREAMY TOMATO SOUP RECIPE Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 30 minutes

INGREDIENTS

4 Tbsp unsalted butter Two yellow onions (3 cups of finely chopped) Three garlic cloves (1 Tbsp minced) 56 oz crushed tomatoes (two 28-ounce cans) with their juice, preferably San Marzano 2 cups of chicken stock 1/4 cup of chopped fresh basil, + more to serve 1 Tbsp sugar, or added as the need 1/2 tsp black pepper, or as needed 1/2 cup of heavy whipping cream, or as needed to combat acidity 1/3 cup of parmesan cheese, freshly grated, + more to serve

INSTRUCTIONS 1. An enameled dutch oven or nonreactive pot should be heated over medium heat. Add the chopped onions after the butter. I am stirring periodically, sauté for 10 to 12 minutes or until softened and golden—Sauté the minced garlic for 1 minute or until aromatic. 2. Add the chicken stock, chopped basil, sugar (or additional sugar as needed), black pepper, and the liquid from the

smashed tomatoes. Mix everything, come to a boil, and Simmer for 10 minutes on reduced heat with a lid partially on top. 3. You can choose to leave your soup with a chunky consistency. Still, you prefer a blended or creamy soup. The soup can then be blended in the pot using an immersion blender to achieve the desired consistency, or it can be transferred to a blender in batches and blended until smooth. Then, add the blended soup back to the pot over medium heat. 4. Regain a simmer and stir in 1/3 cup of freshly grated parmesan cheese and 1/2 cup of heavy cream. Turn off the heat and include salt and pepper as needed if desired. 5. Add additional Parmesan and chopped fresh basil after ladling into heated bowls. NUTRITION FACTS Amount Per Serving Calories 222 Calories from Fat 126 Fat 14g Cholesterol 40mg Sodium 422mg Potassium 710mg Carbohydrates 22g Fiber 4g Sugar 12g Protein 7g

61) KALE AND QUINOA SALAD

Prep: 45 mins Cook: 15 mins Total: 1 hr

INGREDIENTS

MARINATED KALE: 8 cups of (packed) kale leaves 1 tbsp extra virgin olive oil 1/4 tsp every salt and pepper QUINOA: 1 cup of quinoa, any color 2 cups of water DRESSING: Zest 1 large lemon 2 1/2 tbsp lemon juice 3 tbsp extra virgin olive oil 1 tsp Dijon mustard (or American) One minced garlic clove 1 tsp sugar (optional, I add it) 1/2 tsp every salt and pepper SALAD: 1/4 cup of roughly chopped dill leaves 1/4 cup of roughly chopped coriander/cilantro leaves One quartered and finely sliced red onion (optional) 1/3 - 1/2 cup of chopped roasted almonds 100 g/3.5oz crumbled feta

INSTRUCTIONS Slice the kale to a thickness of about 1 cm / 2/5" after crumpling the leaves. Place in a large bowl. Sprinkle salt and pepper over the oil after drizzling it. For one minute, compress the kale leaves with your hands (see video). It must reduce to around half its original size. Wait 30 minutes before moving. The softened leaves are now appropriate for eating raw. QUINOA: Place the quinoa in a strainer with a fine mesh and rinse it for 30 seconds under running water. Well-drain any extra water. (Or do this in a large bowl) Place the object in a pan with water. With the cover on, simmer for 12 to 15 minutes or until all the water has been absorbed. Remove from heat, keep the lid on, and allow it cool for five to ten minutes. Use a fork to fluff, then cool (spread on a tray and refrigerate to speed up). DRESSING: Add all the ingredients to a jar, secure the lid, and shake vigorously. Wait 10 minutes before moving. In the dish with the greens, place the quinoa for the salad. Add all the dill, coriander/cilantro, feta, half of the nuts, and two-thirds of the dressing. Ok, toss. Transfer to bowls or serving trays. The remaining feta and nuts should

be garnished before adding the remaining dressing. NUTRITION INFORMATION: Serving: 395g Calories: 579cal (29%)

62) GREEK ZUCCHINI SALAD SERVINGS: 8, MAKES 8 CUPS OF SALAD PREP TIME: 15 MINS TOTAL TIME: 15 MINS

INGREDIENTS

4-5 cups of diced zucchini from 1.5 pounds of whole zucchini 4-ounce crumbled feta cheese 15-ounce drained and rinsed can of chickpeas 1/3 cup of chopped kalamata olives 1/4 cup of chopped shallot or red onion 1/2 cup of chopped parsley 2 tbsp fresh lemon juice A quarter cup of olive oil 1/2 tsp salt 1/4 tsp pepper or as needed

INSTRUCTIONS 1. All components should be mixed. 2. When desired, change the seasoning. Enjoy! NUTRITION calories: 193kcal, carbohydrates: 16g, Protein: 7g, fat: 12g, Cholesterol: 13mg, Sodium: 375mg, fiber: 5g, sugar: 5g

63) MEDITERRANEAN WHITE BEAN SOUP PREP TIME 10 mins COOK TIME 25 mins TOTAL TIME 35 mins

INGREDIENTS

1 tbsp olive oil One large chopped onion Two minced garlic cloves 2-3 large chopped carrots 2-3 chopped celery stalks 6 cups of vegetable broth 1 tsp dried thyme ½ tsp oregano 1 tsp salt ½ tsp black pepper 3 15-ounces drained and rinsed canned white beans 2 cups of baby spinach Fresh parsley, finely chopped, for serving Grated parmesan cheese for serving

INSTRUCTIONS 1. Olive should be heated over medium-high heat in a big pot or saucepan. Add the onions and simmer for 3 to 5 minutes or until they are transparent. Cook for two to three minutes before incorporating the garlic, carrots, celery, thyme, oregano, salt, and pepper. 2. To mix all the flavors, add beans and vegetable broth, boil, lower the heat, and cook for 15 minutes. 3. Add the spinach and boil for 2 minutes or until the spinach wilts.

4. Fresh parsley and grated parmesan cheese may be added after the meal has been removed from the heat. NUTRITION

Calories: 295kcal, Carbohydrates: 52g, Protein: 17g, Fat: 3g, Sodium: 415mg, Potassiu

64) VEGETABLE SOUP Servings: 8 servings Prep 15 minutes

Cook 40 minutes Ready in: 55 minutes

INGREDIENTS

2 Tbsp olive oil 1 1/2 cups of chopped yellow onion (1 medium) 2 cups of peeled and chopped carrots (about 5) 1 1/4 cups of chopped celery (about 3) Four minced cloves of garlic 4 (14.5 ounces) cans of low-sodium chicken broth or vegetable broth 2 (14.5 ounces) cans of diced tomatoes (undrained) 3 cups of peeled and 1/2-inch thick diced potatoes (from about three medium) 1/3 cup of chopped fresh parsley Two bay leaves 1/2 tsp dried thyme, or 1 Tbsp fresh thyme leaves Salt and freshly ground black pepper 1 1/2 cups of chopped frozen or fresh green beans 1 1/4 cups of frozen or fresh corn 1 cup of frozen or fresh peas

INSTRUCTIONS 1. Over medium-high heat, warm up the olive oil in a big saucepan. 2. After adding the garlic and cooking for 30 seconds, add the onions, carrots, and celery. 3. Tomatoes, potatoes, parsley, bay leaves, thyme, and broth should also be added. Salt and pepper should also be added as needed. 4. Green beans are added after bringing to a boil. 5. Lower heat to medium-low, cover, and Simmer potatoes for 20

to 30 minutes or until they are nearly completely soft. 6. Cook the corn and peas for a further five minutes. Serve hot. NUTRITION FACTS Amount Per Serving Calories 198 Calories from Fat 45 Fat 5g Sodium 259mg Potassium 1051mg Carbohydrates 31g Fiber 6g Sugar 8g Protein 7g

65) GLUTEN-FREE CHICKEN SALAD PREP TIME 20 minutes TOTAL TIME 20 minutes

INGREDIENTS

3/4 cup of mayonnaise 1 Tbsp. fresh dill 1/4 tsp. garlic salt 1/4 tsp. salt 1/4 tsp. pepper 2 cups of (about 1/2 pound) cooked, chopped chicken 1/4 cup of chopped toasted pecans 1/4 cup of chopped celery 1/4 cup of dried cranberries 1/4 cup of chopped onions

INSTRUCTIONS 1. Mix the mayonnaise, dill, garlic salt, salt, and pepper in a medium bowl. 2. Before adding other ingredients, stir in the chicken, pecans, celery, cranberries, and onions. 3. When desired, apply more spice after tasting. 4. Serve on gluten-free buns or gluten-free crackers, or store the bowl in the refrigerator until ready to eat.

66) REFRESHING WATERMELON SALAD Prep Time: 20 mins Total Time: 20 mins Servings: 15 Yield: 15 servings

INGREDIENTS

3 tbsp lime juice 1 cup of sliced red onion, cut lengthwise 15 cups of cubed watermelon 3 cups of cubed English cucumber 1 (8-ounce) crumbled package of feta cheese ½ cup of chopped fresh cilantro cracked black pepper sea salt

DIRECTIONS 1. Pour lime juice over red onions in a small bowl. While creating the salad, let the meat marinate. 2. Gently mix the watermelon, cucumber, feta cheese, and cilantro in a large bowl. Use black pepper to season. Mix the watermelon salad with the marinated onions and sea salt before serving. NUTRITION FACTS (PER SERVING) 94

Calories

4g

Fat

14g

Carbs

3g

Protein

67) TWO BEAN, POTATO & TUNA SALAD Prep: 10 mins Cook: 15 mins

INGREDIENTS

300g new potato

175g trimmed and halved green beans 175g frozen soya beans 160g can tuna in water, drained well A good handful of rocket or watercress leaves For the dressing 2 tsp harissa paste 1 tbsp red wine vinegar 2 tbsp olive oil

METHOD STEP 1 Boil the potatoes in a pan of water for 6–8 minutes or until they are practically soft. After all the beans are done, add both varieties and simmer for 5 minutes. Make the dressing in the interim. Mix the harissa, vinegar, and some spice in a small bowl. Oil should be whisked in until the sauce thickens. Rinse the potatoes thoroughly, mix with half the dressing, and set aside to chill. STEP 2

Fold in the potatoes after flaking the tuna. Add the rest of the dressing. Then toss lightly. Serve every portion with rockets or watercress on top and divide it among four bowls—cold or warm serving. NUTRITION: PER SERVING kcal fat

211 9g

carbs

19g

sugars

2g

fiber

4g

protein 15g low in

salt

0.14g

68) FRESH BLACK BEAN SALAD Prep Time: 20 minutes (+ chill time) Cook Time: 0 minutes Total Time: 20 minutes Yield: 4 to 8 servings

INGREDIENTS

Three cans of black beans (15 ounces every) or 4 ½ cups of cooked black beans, rinsed and well-drained Two ears of corn, shucked, or 1 cup of canned corn (drained) or defrosted frozen corn One chopped orange, yellow, or red bell pepper 1 cup of quartered cherry tomatoes 1 cup of chopped red onion (from 1 small onion) ½ cup of finely chopped fresh cilantro (about ½ medium bunch) One medium jalapeño, finely chopped (keep the seeds for heat if you'd like, or remove them for mild flavor) or 2 tbsp finely chopped pickled jalapeño ½ tsp lime zest (from 1 lime, preferably organic) 2 tbsp lime juice (about one lime), as needed ¼ cup of extra-virgin olive oil ¼ cup of white wine vinegar ½ tsp chili powder ½ tsp ground cumin ½ tsp salt, as needed Optional garnishes: sliced avocado, crumbled feta, lime wedges

INSTRUCTIONS 1. All the ingredients should be mixed and tossed in a big serving bowl. After the flavors are genuinely bursting, taste and make any required adjustments. I often add another tsp or two of vinegar (you can substitute lime juice for a more mild flavor instead) and another 14 tsp of salt. 2. For better flavor, cover, and chill for at least two hours or overnight. Serve the dish in separate bowls, plain or with one of the suggested toppings. For up to 4 days, leftovers store well; you may reactivate the flavors with a bit of vinegar or

more lime juice. NUTRITION FACTS Serving Size 1 cup of Serves 8 Calories

245

Total Fat 8g Cholesterol 0mg Sodium 769.2mg Total Carbohydrate 34.8g Dietary Fiber 12.8g Sugars 4.1g Protein 10.9g

69) WHITE BEAN AND TUNA SALAD PREP TIME 15 mins TOTAL TIME 15 mins SERVINGS 4 servings

INGREDIENTS

1 cup of chopped red onions or shallots

The zest and juice of 1 lemon or two limes 2 (5- to 6-ounce) cans of tuna packed in olive oil 2 (15-ounce) cans of rinsed and drained cannellini or Great Northern white beans 1/2 cup of (loosely packed) chopped parsley or arugula, or 2 tbsp thinly sliced mint A few splashes of Tabasco sauce, one minced Serrano chili, or 1 tsp red chili flakes 1/2 tsp freshly ground black pepper Salt and more extra virgin olive oil, as needed

METHOD 1. Sprinkle some lemon juice over the sliced onions as you prepare the other components. This will lessen the onions' strong onion flavor. 2. Ingredients are mixed in a bowl: 3. Put the tuna in a big bowl after draining the oil from it. Gently mix the beans into the tuna after adding them. 4. Mix in the onions, herbs, black pepper, lemon juice, and zest of the lemons. As needed, add Tabasco or chile. 5. Add extra lemon juice if you think the salad needs more acid. Add extra virgin olive oil if the salad feels a little dry. As needed, add salt. 6. If adequately wrapped, this salad may be stored in the refrigerator for many days. NUTRITION FACTS(PER SERVING) 379 8g

CALORIES FAT

48g

CARBS

35g

PROTEIN

70) LENTIL SALAD PREP TIME 5 mins COOK TIME 15 mins TOTAL TIME 20 mins

INGREDIENTS

For the salad: 1 cup of uncooked green lentils, rinsed well and picked over

3 cups of water (or vegetable broth) One bay leaf One finely diced English cucumber One red bell pepper stemmed, seeds removed, and finely diced 1/2 small finely diced red onion 1/4 cup of chopped Italian parsley 1/4 cup of chopped fresh mint leaves 1/3 cup of crumbled feta cheese, optional For the dressing: 1/4 cup of olive oil 2 tsp lemon zest 2 tbsp fresh lemon juice 1 tsp Dijon mustard 1 tsp honey or pure maple syrup One minced clove of garlic Kosher salt and black pepper, as needed

INSTRUCTIONS 1. Mix the lentils, water or broth, and bay leaf in a big pot. Braising over medium-high heat. When lentils are cooked but still slightly complex, reduce heat to low, simmer, and cover for 15 to 20 minutes. Lessen the cooking time to avoid mushy lentils. 2. Make the dressing while the lentils are cooking. Mix the lemon zest, olive oil, lemon juice, Dijon mustard, honey or maple syrup, garlic, salt, and pepper in a little bowl or jar. Set aside. 3. Use a colander to drain the lentils when they have finished cooking. Throw away the bay leaf. Quickly rinse with cold water—place in a large bowl. 4. Add the feta cheese, if using, to the bowl along with the cucumber, red pepper, red onion, parsley, and mint. Stir. Add dressing and toss to blend thoroughly. For the flavors to mingle, serve them right away or let them rest for 30 minutes.

NUTRITION

Calories: 217kcal, Carbohydrates: 25g, Protein: 10g, Fat: 9g, Sodium: 21mg, Potassium

71) COLORFUL BEAN SALAD Total Time Prep: 10 min. + chilling Makes six servings

INGREDIENTS

3 tbsp olive oil 3 tbsp red wine vinegar 1/2 tsp garlic powder 1/2 tsp ground cumin 1/4 tsp salt 1/4 tsp pepper One can (16 ounces) of rinsed and drained kidney beans One can (15 ounces) of rinsed and drained black beans One can (11 ounces) of drained Mexicorn 1/4 cup of thinly sliced green onions

DIRECTIONS 1. Mix the first six ingredients in a big bowl. Stir in the beans, corn, and onions after adding them. Refrigerate until serving

with a cover on. Use a slotted spoon before serving. NUTRITION FACTS 3/4 cup of 226 calories, 7g fat, 0 cholesterol, 32g carbohydrate (5g sugars, 8g fiber), 10g protein.

72) THE BEST TUNA SALAD PREP TIME 5 mins TOTAL TIME 5 mins SERVINGS 6 sandwiches (½ cup of salad every)

INGREDIENTS

4 (5 ounces) cans of tuna packed in water drained 1 cup of mayonnaise or less as needed 1/3 cup of celery finely chopped (about one rib) 2 tbsp red onion minced, about two small slices 2 tbsp sweet pickle relish 1 tbsp fresh lemon juice One minced clove of garlic salt and freshly ground black pepper

INSTRUCTIONS 1. Tuna, mayonnaise, celery, onion, relish, lemon juice, and garlic should all be mixed in a medium bowl. 2. Add salt and pepper as needed (I use 1/2 tsp salt and 1/4 tsp pepper). If serving right away is preferred, cover and chill

beforehand. NUTRITION Serving: 0.5cup of Calories: 345kcal Carbohydrates: 3g Protein: 19g Fat: 29g Cholesterol: 50mg Sodium: 516mg Potassium: 202mgFiber: 1g Sugar: 2g Calcium: 23mgIron: 2mg

73) CHICKPEA SALAD Prep Time 20 minutes Total Time 20 minutes Servings 6 servings

INGREDIENTS

One avocado ½ fresh lemon 2 cups of sliced grape tomatoes 2 cups of diced cucumber One can of chickpeas drained (19 ounces) ¾ cup of diced green bell pepper ½ cup of chopped fresh parsley ¼ cup of sliced red onion Dressing ¼ cup of olive oil 2 tbsp red wine vinegar ½ tsp cumin salt & pepper

INSTRUCTIONS 1. Avocado should be cut into cubes and put in a basin. Lemon juice should be squeezed over the avocado and gently mixed in. 2. Toss the remaining salad ingredients together carefully after adding them. 3. Serve chilled after at least one hour. NUTRITION INFORMATION

Calories: 238 | Carbohydrates: 20g | Protein: 6g | Fat: 15g | Sodium: 259mg | Potassiu

74) CUCUMBER SALAD Active Time: 10 mins Total Time: 25 mins Yield: 4

INGREDIENTS

1 pound seedless cucumbers, thinly sliced crosswise on a mandoline 1 1/2 tsp sugar 1 1/2 tsp kosher salt 2 1/2 tbsp red wine vinegar 1/2 small thinly sliced onion

DIRECTIONS 1. Cucumber slices should be mixed with salt and sugar in a medium bowl and left to stand for five minutes. After adding the vinegar and onion, chill the meal for ten minutes before serving.

75) HOMEMADE STRAWBERRY POPSICLES Prep Time 10 mins Total Time 6 hrs 10 mins Servings 10 popsicles

INGREDIENTS

2 pounds washed, hulled, and roughly sliced fresh strawberries 1/4-1/2 cup of sugar start with 1/4 cup of and add more as need 1 cup of water

INSTRUCTIONS 1. Strawberries and sugar are mixed, then set for 15 to 20 minutes. You want the sugar to entice the strawberry juices out of them. If desired, taste and add extra sugar. 2. Blend strawberries with a cup of water in a blender. Mix for the specified amount of time. We prefer some little strawberry chunks in our popsicles. 3. Pour mixture into ice cream forms, then freeze until firm. NUTRITION Serving: 1g | Calories: 48kcal | Carbohydrates: 12g | Protein: 1g | Fat: 1g | Sodium: 2mg | Potassium: 139mg | Fiber: 2g | Sugar: 9g | VCalcium:

15mg | Iron: 0.4mg

76) EASY-BAKED PEARS PREP TIME 5 minutes COOK TIME 25 minutes TOTAL TIME 30 minutes

INGREDIENTS

Four small to medium pears, just ripe Two tsp melted coconut or avocado oil 3-4 Tbsp coconut sugar 2 Tbsp maple syrup 1/2 tsp ground cinnamon 1/8 tsp nutmeg 1/4 tsp ground ginger (or sub-fresh) 1 Tbsp apple cider vinegar 2 Tbsp lemon juice FOR SERVING optional Coconut Whipped Cream Vanilla Coconut Yogurt Vanilla Bean Coconut Ice Cream

INSTRUCTIONS 1. Set up a 9-by-13-inch (or comparable-sized) baking dish and Set the oven to 350 degrees Fahrenheit (176 degrees C). 2. Pears should be cut in half. With a tiny spoon or measuring spoon, remove the core. For a more beautiful display, leave the stem on (optional). Place everything in your baking dish cut-

3.

4.

5.

6.

side up. Oil, coconut sugar, maple syrup, cinnamon, nutmeg, ginger, apple cider vinegar, and lemon juice should be distributed equally on top. Pears should be turned cut-side down and baked uncovered for 20 to 30 minutes or until cooked (a knife should easily slip out; bake pears longer as necessary for more extensive or tougher pears). To slightly caramelize the tops, bake for 5 minutes after carefully removing them from the oven and turning them cut-side up. Serve alone or with Vanilla Bean Coconut Ice Cream, Coconut Whipped Cream, or Culina Vanilla Coconut Yogurt (our favorites)! Drizzle with any leftover "caramel sauce" from the pan for added taste and indulgence. Excellent when fresh, but leftovers store for 2-3 days when covered in the refrigerator. Reheat in a 350° F (176° C) oven or the microwave until well heated. Not suitable for freezing.

NUTRITION (1 OF 4 SERVINGS) Serving: 1 baked pear Calories: 168 Carbohydrates: 39.1 g Protein: 0.6 g Fat: 2.5 g Cholesterol: 0 mg Sodium: 3 mg Potassium: 206 mg Fiber: 4.9 g Sugar: 29.6 g Calcium: 27.61 mg Iron: 0.34 mg

77) QUICK CREAMY CHOCOLATE PUDDING

TIME 2 hours 25 minutes YIELDS 4 to 5 servings

INGREDIENTS

2/3 cup of sugar 1/4 cup of Cocoa 3 Tbsps corn starch 1/4 tsp salt 2 1/4 cups of milk 2 Tbsps butter or margarine 1 tsp vanilla extract whipped topping (optional)

DIRECTIONS 1. Mix sugar, cocoa, cornstarch, and salt; whisk in milk gradually. 2. Stirring continuously, bring the mixture to a boil over medium heat; cook and stir for one minute. Remove from heat and whisk in vanilla and butter. Pour into every dessert dish separately. Press the plastic wrap firmly into the surface to prevent skin from developing; serve warm or chill for at least two hours. If desired, top with whipped cream as a garnish. Serves four. NUTRITION FACTS Serving size 1 cup of (181g) Amount per serving Calories 250

78) CHOCOLATE MOUSSE Prep: 20 min. + chilling

Makes two servings

INGREDIENTS

1/4 cup of semisweet chocolate chips 1 tbsp water One large lightly beaten egg yolk 1-1/2 tsp vanilla extract 1/2 cup of heavy whipping cream 1 tbsp sugar Optional: Whipped cream and raspberries

DIRECTIONS 1. Chocolate chips and water are melted in a small pot while constantly stirring. Egg yolk is mixed with a tiny portion of the hot chocolate mixture; add the mixture to the pan and go regularly. For 2 minutes or until somewhat thickened, cook and stir. Vanilla is added after the heat has turned off. Transfer quickly to a small bowl. As the mixture cools completely, stir periodically. 2. Whipping cream should be beaten in a small bowl until it thickens. Beat while adding sugar until soft peaks form. Add when the chocolate mixture has cooled. For at least two hours, cover and chill the food. Add raspberries and whipped cream as a garnish if preferred. NUTRITION FACTS One cup of 367 calories, 31g fat, 188mg cholesterol, 29mg sodium, 21g carbohydrate (20g sugars, 1g fiber), and 3g protein.

79) INSTANT FROZEN BERRY YOGURT Prep:2 mins

Serves 4

INGREDIENTS

250g frozen mixed berry 250g 0%-fat Greek yogurt 1 tbsp honey or agave syrup

METHOD STEP 1 In a food processor, mix the berries, yogurt, honey, or agave syrup for 20 seconds or until the mixture has the consistency of smooth ice cream. Serve after scooping into bowls. NUTRITION: PER SERVING Kcal 71 Fat 0.2g Carbs 9g Sugars 9g Fiber 2g Protein 7g low in salt 0.1g