DASH DIET Cookbook for Beginners Healthy Recipes and Sample Menus for the DASH Diet

Reduce high blood pressure with this DASH diet cookbook, full of delicious recipes to help you get healthy, and stay hea

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DASH DIET Cookbook for Beginners Healthy Recipes and Sample Menus for the DASH Diet

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  • DASH DIET Cookbook for Beginners

Table of contents :
DASH DIET COOKBOOK FOR BEGINNERS
TABLE OF CONTENT
DESCRIPTION
WHAT EXACTLY IS THE DASH DIET?
CAN THE DASH DIET LEAD TO WEIGHT LOSS?
FOODS TO EAT AND AVOID
DOES IT WORK FOR EVERYONE?
21 DAY MEAL PLAN
Breakfast Recipes
TURMERIC CHEESY SCRAMBLE
PEACHES AND CREAM
FRENCH TOAST
BLUEBERRY & MINT PARFAITS
PANCAKES WITH ORANGE JUICE
BELL PEPPERS OMELET
MANGO OATMEAL
BREAKFAST HASH
PECAN AND ORANGE BOWLS
PEACHES AND CREAM
CHIA-PUDDING WITH FRESH FIG
BERRY AVOCADO SMOOTHIE
BAKED EGGS AND ARTICHOKES
HASH BROWNS AND VEGGIES
ROSEMARY ORANGE SMOOTHIE
BLUEBERRY MUFFINS
TOMATO AND EGGS SALAD
DELICIOUS QUINOA & DRIED FRUIT
PASSION SMOOTHIE
STRAWBERRY YOGURT
Lunch Recipes
BEEF AND ZUCCHINI PAN
FISH TACOS
VEGETABLE SANDWICH
MUSHROOM SOUP
CHERRY TOMATO AND CORN SALAD
ZUCCHINI CAKES
PORK CHOPS WITH MUSHROOMS
TURKEY STEW
ZUCCHINI CREAM SOUP
SALMON AND SHRIMP BOWLS
THYME BEEF AND POTATOES MIX
SHRIMP AND ASPARAGUS SALAD
CORIANDER SHRIMP SALAD
CHICKPEA AND SPINACH CUTLETS
CABBAGE AND BEEF MIX
ASPARAGUS AND PEPPERS BOWLS
BLACK BEAN WRAP WITH HUMMUS
CHICKEN, TOMATO, AND SPINACH SALAD
CHICKPEAS AND TOMATOES STEW
CUCUMBER SALAD
Dinner Recipes
PASTA WITH BROCCOLI
COCONUT PORK CHOPS
PORK WITH AVOCADOS
CREAMY CHICKEN AND SHRIMP MIX
TURKEY WITH BEETS AND RADISH MIX
SALMON TERIYAKI
CHICKEN AND MUSHROOMS
SHRIMP AND PINE NUTS MIX
VEGETARIAN RATATOUILLE
TUNA SALAD WITH AVOCADO
CUMIN LAMB MIX
COCONUT CHICKPEA CURRY
CAULIFLOWER STEAK WITH SWEET-PEA PUREE
PORK AND APPLES MIX
PORK WITH PEACHES MIX
TUNA AND ORANGE MIX
PARMESAN TURKEY
CASHEW TURKEY MEDLEY
CHICKEN THIGHS AND GRAPES MIX
SALMON AND POTATO SALAD
Desserts & Snacks
POTATO CHIPS
MARINATED OLIVES
CUCUMBER MINT ALKALINE SMOOTHIE
ROASTED WALNUTS
KALE DIP
KALE AND APPLE SMOOTHIE
ZUCCHINI DIP
LENTILS SPREAD
RAINBOW FRUIT SALAD
CAULIFLOWER BARS
CITRUS KALE DETOX SMOOTHIE
ALMONDS AND SEEDS BOWLS
APRICOT AND ALMOND CRISP
AMBROSIA WITH TOASTED ALMONDS
ALMOND MILLET CHEWS
ALMOND APRICOT BISCOTTI
CRISPY BAKED APPLE
CRANBERRY SQUARES
CONCLUSION

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DASH DIET COOKBOOK FOR BEGINNERS Healthy Recipes and Sample Menus for the DASH Diet, Which You Can Use for Your Own Healthy Meal Planning

Garry Goodman

TEXT COPYRIGHT © GARRY GOODMAN

All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

LEGAL & DISCLAIMER

The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal, or other professional advice or services, as may be required. The content and information in this book has been provided for educational and entertainment purposes only. The content and information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author’s knowledge, information, and belief. However, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor, or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book. Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book. This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action. You agree to accept all risks of using the information presented inside this book. You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, or financial advisor or such other advisor as needed) before using any of the suggested remedies, techniques, or information in this book. 2

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TABLE OF CONTENT DESCRIPTION 6 WHAT EXACTLY IS THE DASH DIET? 8 CAN THE DASH DIET LEAD TO WEIGHT LOSS? 12 FOODS TO EAT AND AVOID 20 DOES IT WORK FOR EVERYONE? 22 21 DAY MEAL PLAN 24 BREAKFAST RECIPES 30 Turmeric Cheesy Scramble 32 Peaches And Cream 34 French Toast 36 Blueberry & Mint Parfaits 38 Pancakes With Orange Juice 40 Bell Peppers Omelet 42 Mango Oatmeal 44 Breakfast Hash 46 Pecan And Orange Bowls 48 Peaches And Cream 50 Chia-Pudding With Fresh Fig 52 Berry Avocado Smoothie 54 Baked Eggs And Artichokes 56 Hash Browns And Veggies 58 Rosemary Orange Smoothie 60 Blueberry Muffins 62 Tomato And Eggs Salad 64 Delicious Quinoa & Dried Fruit 66 Passion Smoothie 68 Strawberry Yogurt 70 LUNCH RECIPES Beef And Zucchini Pan

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72 74

Fish Tacos Vegetable Sandwich Mushroom Soup Cherry Tomato And Corn Salad Zucchini Cakes Pork Chops With Mushrooms Turkey Stew Zucchini Cream Soup Salmon And Shrimp Bowls Thyme Beef And Potatoes Mix Shrimp And Asparagus Salad Coriander Shrimp Salad Chickpea And Spinach Cutlets Cabbage And Beef Mix Asparagus And Peppers Bowls Black Bean Wrap With Hummus Chicken, Tomato, And Spinach Salad Chickpeas And Tomatoes Stew Cucumber Salad

76 78 80 82 84 86 88 90 92 94 96 98 100 102 104 106 108 110 112

DINNER RECIPES Pasta With Broccoli Coconut Pork Chops Pork With Avocados Creamy Chicken And Shrimp Mix Turkey With Beets And Radish Mix Salmon Teriyaki Chicken And Mushrooms Shrimp And Pine Nuts Mix Vegetarian Ratatouille Tuna Salad With Avocado Cumin Lamb Mix

114 116 118 120 122 124 126 128 130 132 134 136

Coconut Chickpea Curry 138 Cauliflower Steak With Sweet-Pea Puree 140 Pork And Apples Mix 142 Pork With Peaches Mix 144 Tuna And Orange Mix 146 Parmesan Turkey 148 Cashew Turkey Medley 150 Chicken Thighs And Grapes Mix 152 Salmon And Potato Salad 154 DESSERTS & SNACKS Potato Chips Marinated Olives Cucumber Mint Alkaline Smoothie Roasted Walnuts Kale Dip Kale And Apple Smoothie Zucchini Dip Lentils Spread Rainbow Fruit Salad Cauliflower Bars Citrus Kale Detox Smoothie Almonds And Seeds Bowls Apricot And Almond Crisp Ambrosia With Toasted Almonds Almond Millet Chews Almond Apricot Biscotti Crispy Baked Apple Cranberry Squares

156 158 160 162 164 166 168 170 172 174 176 178 180 182 184 186 188 190 192

CONCLUSION 194

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DESCRIPTION The DASH diet is considered to be one of the healthiest eating plans for lowering blood pressure. All you have to do to follow through with this diet is reduce your unhealthy fats, refined sugars, and sodium. There are not that many restrictions aside from that. The food options you can enjoy, however, are quite vast, emphasizing whole foods like vegetables and fruit, fat-free dairy products, lean meats, and whole grains. It also eliminates processed foods, simple sugars, and packaged snacks. It is highly recommended that you limit red meats as well. Processed foods do not taste that great anyway. You just think they do now because your palate is out of balance. Once you clean up your eating habits, you’ll wonder why you ever ate those trashy junk foods in the first place! The DASH diet is known to limit sodium intake, which can give you an edge over hypertension and also help you lose weight. This is a beautiful consideration for people who might have a family history of heart disease or those at risk for type-2 diabetes. Are you interested in discovering more about the DASH diet? Then check out what we found out about it in the next few chapters. As you will soon realize, the DASH diet is pretty easy to follow, and there are so many excellent DASH diet dishes you can make. All you have to do to follow the DASH diet successfully is get your hands on a copy of this useful dash diet cookbook. You will come across the best Dash diet breakfasts, lunch recipes, and dinner dishes alongside some tasty Dash diet desserts/snacks you can try at home. So, what are you waiting for? Get your hands on a copy of this simple, straightforward, and original dash diet cooking guide, and start your DASH diet right away. You will soon feel and look your very best!

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WHAT EXACTLY IS THE DASH DIET? DASH, or “Dietary Approaches to Stop Hypertension,” is a dieting approach that is recommended to individuals who are looking to reduce their blood pressure. DASH dieting puts your focus on fruits, vegetables, whole grains, and lean meats. Once high blood pressure started becoming such a huge problem, experts searched for answers. It wasn’t that difficult to find the reason for the sudden spike in numbers. We have become too reliant on fast foods and processed foods – both of which are detrimental to our health. As a result, we have shifted away from whole foods in favor of convenience. The DASH diet is designed to help us move back to those healthier whole foods. DASH dieting puts our focus back onto fruits and vegetables while eliminating those nasty processed foods from our lifestyle. It also puts a focus on healthier proteins like fish, poultry, and beans.

One of the biggest contributors to low blood pressure is the fact that this diet naturally reduces the amount of sodium being put into your body. Processed foods are loaded with sodium, so the simple step of avoiding them will make a huge difference.

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There are two types of the DASH diet that people can choose to follow depending on how out of balance their blood pressure is: The Standard DASH Diet encourages you to limit yourself to no more than 2,300mg of sodium per day. The Lower-Sodium DASH Diet encourages you to limit yourself to no more than 1,500mg of sodium per day. We will look at these in more detail later in this chapter. But right now, I want you to understand that the DASH diet focuses on whole foods and restricting sodium. This takes a while to get used to since your taste buds are accustomed to getting bombarded with salty foods on a daily basis. However, it only takes a week or two for you to adapt to the lessened amount of salt. So now, let’s look at the benefits of DASH dieting. Blood pressure is the measurement used to show how much force is put on organs and blood vessels as your blood pumps through them. There are two different numbers used: Systolic Pressure: This is the pressure put on blood vessels every time your heartbeats. Diastolic Pressure: This is the pressure put on your blood vessels between heartbeats. Normal blood pressure has a systolic pressure of 120 and a diastolic pressure of 80. It’s usually written as 120/80. Individuals whose blood pressure measures at 140/90 or above are considered to have high blood pressure. What is interesting is that the DASH diet has been shown to lower blood pressure for both healthy people and those whose blood pressure is already high. This has also been achieved in people who did not lose weight as a result of the diet, although most people who follow the DASH diet will experience weight loss. There is a direct correlation between people who consume a lower amount of sodium and those who experience the highest reduction in blood pressure. My point here is that the DASH diet is one of the most effective ways to lower blood pressure. That’s always going to be your primary goal.

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CAN THE DASH DIET LEAD TO WEIGHT LOSS? So we know that the DASH diet was designed with blood pressure in mind, but where does it stand on weight loss? For starters, if you have been diagnosed with high blood pressure, then chances are that you have been told that you need to lose weight. That’s because weight has a direct impact on blood pressure. When we gain weight, our blood pressure rises, and when we lose weight, it goes down. My point is that weight loss can be a side-effect of DASH dieting, but you should always remember that it’s not what the dieting plan was designed to do. With that in mind, another important part of lowering your blood pressure is to reduce your calorie intake. The DASH diet is designed to do that because it promotes whole foods over their processed counterparts. A decline in the intake of calories will give you a much greater chance of losing weight. As you move forward with this new lifestyle, you might have to consciously start making adjustments that ensure you remain at a calorie deficit. If you are looking to lose weight, then eating the foods that are listed on the DASH Diet is going to make it much easier to restrict your calorie intake. Eventually, you will need to start tracking your calories in order to ensure that you are at a calorie deficit.

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So, in short, the DASH Diet can be an amazing tool to help you lose weight, but you will still have to make sure that you remain at a calorie deficit. 13

Potential Health Benefits of the DASH Diet By this point, we know that the DASH Diet was designed to lower blood pressure, so we already know that benefit. How the DASH diet is different from other dietary approaches? The answer lies in the significance of this plan in controlling various health issues. Besides that, there are many other known benefits of the DASH Diet, and they are as follows:

Say No to Hypertension One of the basic reasons that the DASH diet rose to popularity is its effectiveness in reducing the sodium content of the food, which indirectly controls the problem of hypertension. Sodium is the agency that maintains the fluid balance in the body. A high amount of sodium means more hypertension.

Reduces Obesity: A balanced and healthy diet always affects the body in two known ways; firstly, it activates the metabolism to a sharp rate, which in turn decomposes all the stored deposits of fat in the body. Thus, DASH being a diet rich in fiber and low in fat, can help lose few pounds of weight if followed regularly with strict check and balance. Exercise is also a must.

Improved Heart Condition: Most heat conditions arise out of the deposition of fats in the arteries and veins or heart valves. This not only obstructs the blood flow but also pressurizes the heart, which in the longer run, causes a variety of cardiovascular diseases. Since the DASH diet deals with the root cause and eradicates it by reducing the fat intake, it also helps in preventing heart diseases.

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Better Kidney Functioning: Kidneys maintain the delicate fluid balance in the body with the help of potassium and sodium. When this critical balance is disturbed, it causes hypertension. High sodium means more fluid retention in the body and, consequently, high blood pressure. DASH diet proves to be miraculous in dealing with such a problem as it prescribes low sodium intake.

Anti-Diabetes: A diet that is low on empty carbohydrates can also decrease the amount of simple sugars in the blood; consequently, it can help evade the risk of diabetes. People suffering from type II diabetes actually experience a lack of insulin, the hormone which limits the amount of blood sugar. This diet, therefore, helps such patients, as it is low on sugars.

Fights Against Osteoporosis: Since the DASH diet is full of potassium, calcium, and proteins, it prevents the onset of osteoporosis, the loss of bone strength and form. This disease is, unfortunately, quite prevalent among middle age women and older. With constant use of this diet plan, the balance of calcium and potassium remains in control.

Cancer Prevention: Antioxidants can actively evade the dangers of cancer. As the “DASH” diet is rich in vitamins, fibers, and antioxidants, it greatly helps to prevent the spread of cancer in the body.

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Lowers the risk of metabolic syndrome This dieting plan can potentially reduce your chances of developing a metabolic syndrome.

DASH Dieting is one of the easiest diets to follow Since the only requirements are that you eat more whole foods and avoid processed choices, you will find that you have a lot of options when it comes to meal selection. This makes it one of the easiest diets to follow through with for the long-term.

Lowers cholesterol levels One of the major causes of high blood pressure is the consumption of too much bad cholesterol. Whole foods are lower in bad cholesterol, so they are naturally going to lower your cholesterol levels.

DASH Dieting can potentially lead to weight loss: This is the goal that many of us have, so it’s important to note that this diet can help you lose weight since it focuses on foods that are high in fiber, protein, and other essential nutrients.

These benefits are the result of eating a diet that is higher in fruits and vegetables. Following a healthier lifestyle will reduce your risks of certain diseases.

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FOODS TO EAT AND AVOID What to have: Practically, you can enjoy any food on a DASH diet as long as you keep the balance maintained. On a wide scale, this diet plan doesn’t prohibit the use of most edibles, but it does restrict their amount to some level. Following is the list of food items that can be taken on a DASH Diet as the given description of the serving size. • Vegetables • Fruits • Poultry • Seafood • Seeds • Beef and pork • Low fat or no fat dairy products • Grains • Nuts

Foods to Avoid: Food items high in sodium, sugar, and fat are strictly forbidden on a DASH Diet. Following are all the items which you need to avoid while following this diet plan. • Salt • High fat dairy products • Salted Nuts • Sugary beverages • Processed food • Excessive animal-based fat

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DOES IT WORK FOR EVERYONE? One of the key factors with any dieting plan is consistency. Following a healthy diet that you can actually stick with is essential. There is no dieting plan in the world that will work for everyone since all of us are unique. With that in mind, it was designed to reduce blood pressure, and it can accomplish that goal. But that won’t do you any good if you can’t follow through with it. The greatest reduction in blood pressure is experienced by those who follow the low sodium version, which is no surprise since the reduction in salt intake has been shown to significantly reduce blood pressure. My point here is that lowering your intake of salt while swapping over to whole foods is a much healthier choice, but you have to make sure that any dieting plan is suited for your personal taste.

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21 DAY MEAL PLAN day 1

Breakfast: Baked Eggs And Artichokes Lunch: Zucchini Cream Soup Snack: Almonds And Seeds Bowls Dinner: Tuna Salad With Avocado Snack: Lentils Spread

day 2

Breakfast: Blueberry & Mint Parfaits Lunch: Salmon And Shrimp Bowls Snack: Kale Dip Dessert: Almond Apricot Biscotti Dinner: Pasta With Broccoli Snack: Citrus Kale Detox Smoothie

day 3

Breakfast: Tomato And Eggs Salad Lunch: Chickpeas And Tomatoes Stew Snack: Rainbow Fruit Salad Dinner: Parmesan Turkey Snack: Marinated Olives

day 4

Breakfast: Berry Avocado Smoothie Lunch: Beef And Zucchini Pan Snack: Roasted Walnuts Dinner: Creamy Chicken And Shrimp Mix Snack: Kale And Apple Smoothie

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day 5

Breakfast: Pancakes With Orange Juice Lunch: Coriander Shrimp Salad Dessert: Crispy Baked Apple Dinner: Cumin Lamb Mix Snack: Kale And Apple Smoothie

day 6

Breakfast: Blueberry Muffins Lunch: Chicken, Tomato, And Spinach Salad Snack: Almonds And Seeds Bowls Dinner: Tuna And Orange Mix Snack: Lentils Spread

day 7

Breakfast: Bell Peppers Omelet Lunch: Chickpea And Spinach Cutlets Snack: Zucchini Dip Dinner: Pork With Peaches Mix Snack: Citrus Kale Detox Smoothie

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day 8

Breakfast: Hash Browns And Veggies Lunch: Shrimp And Asparagus Salad Snack: Almonds And Seeds Bowls Dinner: Cauliflower Steak With Sweet-Pea Puree Snack: Citrus Kale Detox Smoothie

day 9

Breakfast: Turmeric Cheesy Scramble Lunch: Turkey Stew Snack: Lentils Spread Dessert: Ambrosia With Toasted Almonds Dinner: Chicken And Mushrooms Snack: Cauliflower Bars

day 10

Breakfast: Chia-Pudding With Fresh Fig Lunch: Cucumber Salad Snack: Roasted Walnuts Dinner: Coconut Pork Chops Snack: Zucchini Dip

day 11

Breakfast: Breakfast Hash Lunch: Mushroom Soup Snack: Kale Dip Dinner: Pork With Avocados Snack: Rainbow Fruit Salad

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day 12

Breakfast: Peaches And Cream Snack: Roasted Walnuts Lunch: Cabbage And Beef Mix Dinner: Shrimp And Pine Nuts Mix Snack: Kale And Apple Smoothie

day 13

Breakfast: Strawberry Yogurt Lunch: Fish Tacos Dessert: Almond Millet Chews Dinner: Coconut Chickpea Curry Snack: Marinated Olives

day 14

Breakfast: Peaches And Cream Lunch: Black Bean Wrap With Hummus Snack: Rainbow Fruit Salad Dinner: Pork And Apples Mix Snack: Citrus Kale Detox Smoothie 27

day 15

Breakfast: Pecan And Orange Bowls Lunch: Pork Chops With Mushrooms Snack: Almonds And Seeds Bowls Dinner: Salmon Teriyaki Snack: Cucumber Mint Alkaline Smoothie

day 16

Breakfast: Blueberry Muffins Lunch: Cherry Tomato And Corn Salad Snack: Potato Chips Dinner: Cumin Lamb Mix Snack: Roasted Walnuts

day 17

Breakfast: Delicious Quinoa & Dried Fruit Lunch: Thyme Beef And Potatoes Mix Dessert: Apricot And Almond Crisp Snack: Almonds And Seeds Bowls Dinner: Vegetarian Ratatouille Snack: Cucumber Mint Alkaline Smoothie

day 18

Breakfast: Rosemary Orange Smoothie Lunch: Zucchini Cakes Snack: Rainbow Fruit Salad Dinner: Turkey With Beets And Radish Mix Snack: Marinated Olives

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day 19

Breakfast: Mango Oatmeal Lunch: Asparagus And Peppers Bowls Snack: Almonds And Seeds Bowls Dinner: Cashew Turkey Medley Snack: Kale And Apple Smoothie

day 20

Breakfast: Passion Smoothie Lunch: Vegetable Sandwich Snack: Roasted Walnuts Dinner: Salmon And Potato Salad Snack: Cauliflower Bars

day 21

Breakfast: French Toast Lunch: Mushroom Soup Dessert: Cranberry Squares Dinner: Chicken Thighs And Grapes Mix Snack: Citrus Kale Detox Smoothie 29

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BREAKFAST RECIPES

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TURMERIC CHEESY SCRAMBLE Cooking Difficulty:

3/10

Cooking Time:

17 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

1 tsp. turmeric powder 4 eggs, whisked 1 red bell pepper, chopped 2 shallots, chopped ¼ tsp. black pepper 3 tbsps. low-fat mozzarella, shredded • 1 tbsp. olive oil

Heat up a pan with the oil over medium heat, add the shallots and the bell pepper, stir and sauté for 5 minutes.

STEP 2

Add the eggs mixed with the rest of the ingredients, stir, cook for 10 minutes, divide everything between plates and serve.

NUTRITIONAL INFORMATION Calories 138, Fat 8g, Carbs 4.6g, Protein 12g 32

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PEACHES AND CREAM Cooking Difficulty:

2/10

Cooking Time:

20 minutes

Servings:

4

STEP 1 INGREDIENTS • • • •

1 tsp. cinnamon cooking spray 2 c. coconut cream 4 peaches, sliced

Grease a baking pan with the cooking spray and combine the peaches with the other ingredients inside.

STEP 2

Bake this at 360 degrees F for 20 minutes, divide into bowls and serve for breakfast.

NUTRITIONAL INFORMATION Calories 338, Fat 29.2g, Carbs 21g, Protein 4.2g 34

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FRENCH TOAST Cooking Difficulty:

2/10

Cooking Time:

13 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • •

1 tsp. vanilla extract ½ c. coconut milk cooking spray 4 bread slices, whole wheat 2 eggs, whisked

In a bowl, combine the sugar with the milk, eggs, and the vanilla and whisk well.

STEP 2

Dip each bread slice in this mix.

STEP 3

Heat up a pan greased with cooking spray over medium heat, add the French toast, cook for 2-3 minutes on each side, divide between plates and serve for breakfast.

NUTRITIONAL INFORMATION Calories 508, Fat 30.8g, Carbs 55.1g, Protein 16.2g 36

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BLUEBERRY & MINT PARFAITS STEP 1

Place the oats and almond milk into a bowl and stir together to combine (this helps the oats to soften).

STEP 2

Spoon the oat and almond milk mixture evenly into your 4 containers.

STEP 3

INGREDIENTS • 1½ c. wholegrain rolled oats • 1 c. almond milk • 2 c. Greek yogurt, unsweetened • 1 c. fresh blueberries • 4 freshly chopped mint leaves

Place a drop of yogurt into each container on top of the oats (use half of the yogurt as you’ll be adding another layer of it).

STEP 4

Divide half of the blueberries between the 4 containers and sprinkle on top of the yogurt.

STEP 5

Add another layer of yogurt and then another layer of blueberries (you can use them all up at this stage).

STEP 6

Sprinkle the fresh mint over the top of each parfait.

STEP 7

Cover and place into the fridge to store until needed! 38

Cooking Difficulty:

2/10

Cooking Time:

5 minutes

Servings:

4

NUTRITIONAL INFORMATION Calories: 272, Fat: 8g, Protein: 10g, Carbs: 25g

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PANCAKES WITH ORANGE JUICE Cooking Difficulty:

2/10

Cooking Time:

15 minutes

Servings:

6

STEP 1

Combine flour, spices, baking soda, and sweetener.

INGREDIENTS • 1 glass of orange juice • 1 cup flour • 3 tbsp. coconut oil • 2 tablespoons of sweetener • 1 teaspoon nutmeg • cinnamon (optional) • ½ teaspoon baking soda

STEP 2

Pour in the juice and stir the dough with a whisk - you should get a slightly thicker consistency than on pancakes.

STEP 3

Add oil and stir again.

STEP 4

Fry the pancakes on both sides until tender.

STEP 5 Enjoy!

NUTRITIONAL INFORMATION Calories: 190; Fat: 1.3 g; Carbs: 11.1 g; Protein: 2.1 g 40

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BELL PEPPERS OMELET Cooking Difficulty:

2/10

Cooking Time:

16 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • •

4 spring onions, chopped ¼ tsp. black pepper. 1 tbsps. olive oil ¾ c. low-fat cheese, shredded ¼ c. low-sodium bacon, chopped • 4 eggs, whisked • 1 c. red bell peppers, chopped

Heat up a pan with the oil over medium heat, add the spring onions and the bell peppers, toss and cook for 5 minutes.

STEP 2

Add the eggs and the other ingredients, toss, spread into the pan, cook for 5 minutes, flip, cook for another 5 minutes, divide between plates and serve.

NUTRITIONAL INFORMATION Calories 288, Fat 18g, Carbs 4g, Protein 13.4g

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MANGO OATMEAL Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

2 tbsps. coconut sugar 1 c. mango, peeled, and cubed ½ tsp. vanilla extract 2 c. coconut milk 3 tbsps. almond butter 1 c. oats, old-fashioned

Put the milk in a pot, heat it up over medium heat, add the oats and the other ingredients, stir, bring to a simmer and cook for 20 minutes.

STEP 2

Stir the oatmeal, divide it into bowls and serve.

NUTRITIONAL INFORMATION Calories 531, Fat 41.8g, Carbs 42.7g, Protein 9.3g 44

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BREAKFAST HASH Cooking Difficulty:

3/10

Cooking Time:

19 minutes

Servings:

NUTRITIONAL INFORMATION 290 Calories, 19g Fat, 16g Carbs, 14g Protein

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2

STEP 1

Set oven to medium. Add oil to a skillet and sauté garlic for 1 minute.

STEP 2

Stir in sweet potato.

STEP 3 INGREDIENTS • 1½ tsps. olive oil • 1 c. onions and peppers, chopped • 1 tomato, chopped • 1 large sweet potato, chopped • 1 handful spinach, fresh • 2 garlic cloves, crushed • freshly ground pepper • 4 pieces low-sodium bacon, chopped

After 4 to 5 mins. add in the onion, tomato, and peppers.

STEP 4

Sauté for about 5 mins. with occasional stirring.

STEP 5

Add in the bacon and let it cook for about 5 to 7 mins. with constant stirring.

STEP 6

Add in the fresh spinach and continue cooking for another 2 to 3 mins. or until wilted.

STEP 7

Transfer in a serving plate together with fresh eggs on top.

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PECAN AND ORANGE BOWLS Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

3 tbsps. pecans, chopped 2 c. orange juice 2 tbsps. stevia ¼ tsp. vanilla extract 1 c. oats, steel-cut 2 tbsps. coconut butter, melted

Heat up a pot with the orange juice over medium heat, add the oats, the butter, and the other ingredients, whisk, simmer for 20 minutes, divide into bowls and serve for breakfast.

NUTRITIONAL INFORMATION Calories 288, Fat 39.1g, Carbs 48.3g, Protein 4.7g 48

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PEACHES AND CREAM Cooking Difficulty:

2/10

Cooking Time:

4 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

2 c. coconut yogurt ½ c. water 1 pear, cored and chopped 2 tsps. pumpkin pie spice 2 tbsps. maple syrup ¼ c. cashews 2 c. pumpkin puree

In a blender, combine the cashews with the water and the other ingredients except the yogurt and pulse well.

STEP 2

Divide the yogurt into bowls, also divide the pumpkin cream on top and serve.

NUTRITIONAL INFORMATION Calories 200, Fat 6.4g, Carbs 32.9g, Protein 5.5g

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CHIA-PUDDING WITH FRESH FIG Cooking Difficulty:

1/10

Cooking Time:

3 minutes

Servings:

1

STEP 1 INGREDIENTS • • • •

3 tbsp. chia seeds 1 cup coconut milk 1 fresh fig 2 tbsp. jerusalem artichoke syrup

Pour chia seeds into a bowl or jar and cover them with milk overnight.

STEP 2

Add syrup and stir well to keep the seeds from sticking together.

STEP 3

Serve with the fresh figs in the morning.

NUTRITIONAL INFORMATION Calories 350, Fat 4.6g, Carbs 17.3g, Protein 2.9g 52

53

BERRY AVOCADO SMOOTHIE Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

1

STEP 1 INGREDIENTS • • • • •

¼ avocado ½ c. red raspberries ½ c. blackberries 1 whole banana ½ c. water

Using a blender, set in all your ingredients and blend until very smooth. Enjoy!

NUTRITIONAL INFORMATION Calories: 275, Fat: 8.2g, Carbs: 54 g, Protein: 6 g 54

55

BAKED EGGS AND ARTICHOKES Cooking Difficulty:

3/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 c. canned artichokes, unsalted drained and chopped • 4 slices low-fat cheddar, shredded • 1 tbsp. avocado oil • 4 eggs • 1 tbsp. cilantro, chopped • 1 yellow onion, chopped

Grease 4 ramekins with the oil, divide the onion in each, add the artichokes and top with cilantro, crack an egg in each, and cheddar cheese.

STEP 2

Introduce the ramekins in the oven and bake at 380 degrees F for 20 minutes.

STEP 3

Serve the baked eggs for breakfast.

NUTRITIONAL INFORMATION Calories 345, Fat 12g, Carbs 8g, Protein 13.3g

56

57

HASH BROWNS AND VEGGIES Cooking Difficulty:

3/10

Cooking Time:

23 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

1 tbsp. cilantro, chopped 4 eggs, whisked ¼ tsp. black pepper 1 c. hash browns 1 onion, small and chopped 1 carrot, chopped ½ bell pepper, chopped ½ c. fat-free cheddar cheese, shredded • 1 tbsp. olive oil • ½ red bell pepper, chopped

Heat up a pan with the oil over medium-high heat, add the onion and the hash browns and cook for 5 minutes.

STEP 2

Add the bell peppers and the carrots, toss, and cook for 5 minutes more.

STEP 3

Add the eggs, black pepper, and the cheese, stir and cook for another 10 minutes.

STEP 4

Add the cilantro, stir, cook for a couple more seconds, divide everything between plates, and serve for breakfast.

NUTRITIONAL INFORMATION Calories 277, Fat 17.5g, Carbs 19.9g, Protein 11g 58

59

ROSEMARY ORANGE SMOOTHIE

Cooking Difficulty:

1/10

INGREDIENTS • • • • • • • •

1½ c. orange juice 1 tsp. orange zest ¼ cup dried white mulberries 1½ tsp. freshly minced rosemary 2 tbsps. mashed avocado 3 c. baby spinach ¼ c. raw cashews 2 c. ice

Cooking Time:

1 minutes

Servings:

3

STEP 1

Using a blender, set in all your ingredients and blend until very smooth. Enjoy!

NUTRITIONAL INFORMATION Calories: 311, Fat: 19 g, Carbs: 35 g, Protein: 5.5 g 60

61

BLUEBERRY MUFFINS Cooking Difficulty:

2/10

Cooking Time:

27 minutes

Servings:

12

STEP 1 INGREDIENTS • • • • • • • • • • • •

¼ c. pure maple syrup 2 c. blueberries 1 tsp. vanilla extract ½ tsp. baking soda 2 c. almond flour 2 tsps. baking powder 1 tsp. apple cider vinegar 2 tsps. cinnamon powder ½ c. walnuts, chopped 2 bananas, peeled and mashed 1 c. almond milk ¼ c. coconut oil, melted

In a bowl, combine the bananas with the almond milk, vanilla, and the other ingredients and whisk well.

STEP 2

Divide the mix into 12 muffin tins and bake at 350 degrees F for 25 minutes.

STEP 3

Serve the muffins for breakfast.

NUTRITIONAL INFORMATION Calories 180, Fat 5g, Carbs 31g, Protein 4g

62

63

TOMATO AND EGGS SALAD Cooking Difficulty:

1/10

INGREDIENTS • 4 hard-boiled eggs, peeled and chopped • 2 c. halved cherry tomatoes • 1 c. pitted kalamata olives halved • 1 c. baby arugula • 2 chopped spring onions • black pepper • 1 tbsp. avocado oil

Cooking Time:

3 minutes

Servings:

STEP 1

In a salad bowl, combine the tomatoes with the eggs and the other ingredients, toss, divide into smaller bowls and serve for breakfast.

NUTRITIONAL INFORMATION Calories 126, Fat 8.6g, Carbs 6.9g, Protein 6.9g

64

4

65

DELICIOUS QUINOA & DRIED FRUIT Cooking Difficulty:

2/10

Cooking Time:

17 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

3 c. water 1 c. quinoa ¼ c. cashew nut 8 dried apricots 4 dried figs 1 tsp. cinnamon

In a pot, mix water and quinoa and let simmer for 15 minutes, until the water evaporates.

STEP 2

Chop dried fruit.

STEP 3

When quinoa is cooked, stir in all other ingredients.

STEP 4

Serve cold. Add milk, if desired.

NUTRITIONAL INFORMATION 44g Carbs, 7g Fat, 13g Protein, 285 Calories

66

67

PASSION SMOOTHIE

Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

2

STEP 1

Add everything to a blender.

INGREDIENTS • • • • •

1 c. strawberries ½ c. blueberries 2 c. raw spinach ½ c. greek yogurt 2 c. water

STEP 2

Blend it all into a smooth mixture.

STEP 3

Refrigerate for 2 hours or as desired.

STEP 4

Serve fresh.

NUTRITIONAL INFORMATION Calories 88, Fat 1.5 g, Carbs 13.9 g, Protein 6.6 g 68

69

STRAWBERRY YOGURT Cooking Difficulty:

1/10

Cooking Time:

10 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 c. strawberry halved • 4 c. non-fat yogurt • ½ tsp. vanilla extract

In a bowl, combine the yogurt with the strawberry, and vanilla, toss and keep in the fridge for 10 minutes.

STEP 2

Divide into bowls and serve f breakfast.

NUTRITIONAL INFORMATION Calories: 79, Fat: 0.4 g, Carbs: 15 g, Protein: 1.3 g 70

71

72

LUNCH RECIPES

73

BEEF AND ZUCCHINI PAN Cooking Difficulty:

2/10

INGREDIENTS • • • • • • • • • •

1 tbsp. cilantro, chopped ½ c. yellow onion, chopped 1 tsp. Italian seasoning 14 oz. canned tomatoes, unsalted and chopped 1 tbsp. olive oil 1 tbsp. chives, chopped 2 garlic cloves, minced ¼ c. low-fat parmesan, shredded 1 lb. beef, ground 1 c. zucchini, cubed

Cooking Time:

22 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium heat, add the garlic, onion, and the beef and brown for 5 minutes.

STEP 2

Add the rest of the ingredients, toss, cook for 15 minutes more, divide into bowls, and serve for lunch.

NUTRITIONAL INFORMATION Calories: 79, Fat: 0.4 g, Carbs: 15 g, Protein: 1.3 g 74

75

FISH TACOS Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • • • • •

1 tbsp. tomato puree 1 tbsp. salsa 1 tbsp. light mayonnaise 2 cod fillets, de-boned, skinless, and cubed 1 tbsp. olive oil 1 tbsp. low-fat mozzarella, shredded 1 tbsp. cilantro, chopped 4 taco shells, whole wheat 1 red onion, chopped

Heat up a pan with the oil over medium heat, add the onion, stir and cook for 2 minutes.

STEP 2

Add the fish and tomato puree, toss gently, and cook for 5 minutes more.

STEP 3

Spoon this into the taco shells, also divide the mayo, salsa, and the cheese and serve for lunch.

NUTRITIONAL INFORMATION Calories 466, Fat 14.5g, Carbs 56.6g, Protein 32.9g

76

77

VEGETABLE SANDWICH Cooking Difficulty:

1/10

Cooking Time:

5 minutes

Servings:

1

STEP 1 INGREDIENTS • • • • •

2 pcs. whole-grain toast 2 tbsp. hummus ½ pcs. cucumber ½ pcs. avocado ¼ pcs. tomatoes

• 2 tbsp. grated carrots

Toast the bread in a toaster. Cut the cucumber and tomato into slices, and cut the avocado into slices.

STEP 2

Brush each toast with hummus. Place vegetables in random order on one slice of bread, top with another toast, and cut diagonally.

NUTRITIONAL INFORMATION Calories: 336; Fat: 4.3 g; Carbs: 11.1 g; Protein: 4.6 g 78

79

MUSHROOM SOUP Cooking Difficulty:

2/10

Cooking Time:

20 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • •

1 pound champignons 2 onions 2 cloves of garlic 2 glasses of water 5 tbsp. coconut cream

• 2 tbsp. olive oil

Sauté the finely chopped onion in a saucepan in olive oil until tender.

STEP 2

Add mushrooms and garlic. Then pour water into a saucepan, bring to a boil and cook for another 10 minutes, until mushrooms are tender.

STEP 3

Whisk the soup with a blender and season with natural yogurt before serving.

NUTRITIONAL INFORMATION Calories: 290; Fat: 5.3 g; Carbs: 26.1 g; Protein: 5.6 g 80

81

CHERRY TOMATO AND CORN SALAD Cooking Difficulty:

2/10

Cooking Time:

Servings:

4 minutes

2

STEP 1

Chop tomatoes, cilantro, and avocado.

INGREDIENTS • • • • • •

1 branch of cherry tomatoes 1 can of canned corn 3 avocados cilantro lemon juice pepper

STEP 2

Mix in a salad bowl with corn, season with lemon juice, and add spices.

STEP 3

Divide the salad into plates.

NUTRITIONAL INFORMATION Calories 99, Fat 3.8g, Carbs 11.5g, Protein 4.9g 82

83

ZUCCHINI CAKES Cooking Difficulty:

2/10

INGREDIENTS • • • • • • • • • • •

2 tbsps. olive oil 2 tbsps. almond flour 1/3 c. carrot, shredded 1 tsp. lemon zest, grated 1 garlic clove, minced 1 egg, whisked 1/3 c. low-fat cheddar, grated 2 zucchinis, grated 1 tbsp. cilantro, chopped 1 yellow onion, chopped ¼ tsp. black pepper

Cooking Time:

22 minutes

Servings:

4

STEP 1

In a bowl, combine the zucchinis with the garlic, onion, and the other ingredients except for the oil, stir well and shape medium cakes out of this mix.

STEP 2

Heat up a pan with the oil over medium-high heat, add the zucchini cakes, cook for 5 minutes on each side, divide between plates and serve with a side salad.

NUTRITIONAL INFORMATION Calories 271, Fat 8.7g, Carbs 14.3g, Protein 4.6g 84

85

PORK CHOPS WITH MUSHROOMS Cooking Difficulty:

3/10

Cooking Time:

490 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

1 tsp. sweet paprika 1 tbsp. olive oil 1 tbsp. rosemary, chopped 2 shallots, chopped ½ c. beef stock, low-sodium 1 lb. white mushrooms, sliced 4 pork chops ¼ tsp. garlic powder

Heat up a pan with the oil over medium-high heat, add the pork chops and the shallots, toss, brown for 10 minutes, and transfer to a slow cooker.

STEP 2

Add the rest of the ingredients, put the lid on, and cook on Low for 8 hours.

STEP 3

Divide the pork chops and mushrooms between plates and serve for lunch.

NUTRITIONAL INFORMATION Calories 349, Fat 24g, Carbs 46.3g, Protein 17.5g

86

87

TURKEY STEW Cooking Difficulty:

3/10

Cooking Time:

32 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 tbsp. cilantro, chopped • 1 c. tomato puree • 1 turkey breast, deboned, skinless, and cubed • 2 tbsps. lime juice • ¼ tsp. lime zest, grated • 1 c. beef stock, low-sodium • ¼ tsp. ginger, grated • 1 yellow onion, chopped • 2 tbsps. olive oil • 1 tbsp. sweet paprika

Heat up a pot with the oil over medium-high heat, add the onion and the meat, and brown for 5 minutes.

STEP 2

Add the stock and the other ingredients, bring to a simmer, and cook over medium heat for 25 minutes.

STEP 3

Divide the mix into bowls and serve for lunch.

NUTRITIONAL INFORMATION Calories 150, Fat 8.1g, Carbs 12g, Protein 9.5g

88

89

ZUCCHINI CREAM SOUP Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • •

1 tbsp. dill, chopped 1 yellow onion, chopped 1 lb. zucchinis, chopped 32 oz. chicken stock, lowsodium • 1 tbsp. olive oil • 1 c. coconut cream • 1 tsp. ginger, grated

Heat up a pot with the oil over medium heat, add the onion and ginger, stir and cook for 5 minutes.

STEP 2

Add the zucchinis and the other ingredients, bring to a simmer, and cook over medium heat for 15 minutes.

STEP 3

Blend using an immersion blender, divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 293, Fat 12.3g, Carbs 11.2g, Protein 6.4g

90

91

SALMON AND SHRIMP BOWLS Cooking Difficulty:

2/10

INGREDIENTS • ½ c. mild salsa • 1 tbsp. olive oil • ½ lb. shrimp, peeled and deveined • 1 red onion, chopped • 2 tbsps. cilantro, chopped • ½ lb. smoked salmon, skinless, deboned and cubed • ¼ c. tomatoes, cubed

Cooking Time:

12 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium-high heat, add the salmon, toss and cook for 5 minutes.

STEP 2

Add the onion, shrimp, and the other ingredients, cook for 7 minutes more, divide into bowls, and serve.

NUTRITIONAL INFORMATION Calories 251, Fat 11.4g, Carbs 12.3g, Protein 7.1g

92

93

THYME BEEF AND POTATOES MIX Cooking Difficulty:

3/10

Cooking Time:

27 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 c. canned tomatoes, unsalted and chopped • 3 tbsps. olive oil • 2 tsps. thyme, dried • 1 ¾ lbs. red potatoes, peeled and cubed • ¼ tsp. black pepper • ½ lb. beef, ground • 1 yellow onion, chopped

Heat up a pan with the oil over medium-high heat, add the onion and the beef, stir and brown for 5 minutes.

STEP 2

Add the potatoes and the rest of the ingredients, toss, bring to a simmer, cook for 20 minutes more, divide into bowls, and serve for lunch.

NUTRITIONAL INFORMATION Calories 216, Fat 14.5g, Carbs 40.7g, Protein 22.2g

94

95

SHRIMP AND ASPARAGUS SALAD Cooking Difficulty:

2/10

INGREDIENTS • • • •

¼ c. raspberry vinegar 2 tbsps. olive oil 2 c. cherry tomatoes halved 2 lbs. shrimp, peeled and deveined • ¼ tsp. black pepper • 1 lb. asparagus, pre-cooked • 1 tbsps. lemon juice

Cooking Time:

12 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium-high heat, add the shrimp, toss and cook for 2 minutes.

STEP 2

Add the asparagus and the other ingredients, toss, cook for 8 minutes more, divide into bowls, and serve for lunch.

NUTRITIONAL INFORMATION Calories: 79, Fat: 0.4 g, Carbs: 15 g, Protein: 1.3 g 96

97

CORIANDER SHRIMP SALAD Cooking Difficulty:

2/10

INGREDIENTS • 1 tbsp. coriander, chopped • 1 lb. shrimp, deveined and peeled • 1 red onion, sliced • ¼ tsp. black pepper • 2 c. baby arugula • 1 tbsp. lemon juice • 1 tbsp. olive oil • 1 tbsp. balsamic vinegar

Cooking Time:

8 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium heat, add the onion, stir and sauté for 2 minutes.

STEP 2

Add the shrimp and the other ingredients, toss, cook for 6 minutes, divide into bowls and serve for lunch.

NUTRITIONAL INFORMATION Calories 341, Fat 11.5g, Carbs 17.3g, Protein 14.3g

98

99

CHICKPEA AND SPINACH CUTLETS INGREDIENTS • 1 red bell pepper • 19 oz. chickpeas, rinsed & drained • 1 c. ground almonds • 2 tsps. dijon mustard • 1 tsp. oregano

• • • • • •

Cooking Difficulty:

Cooking Time:

3/10

100

½ tsp. sage 1 c. spinach, fresh 1½ c. rolled oats 1 clove garlic, pressed ½ lemon, juiced 2 tsps. maple syrup, pure

40 minutes

Servings:

12

STEP 1

Get out a baking sheet. Line it with parchment paper.

STEP 2

Cut your red pepper in half and then take the seeds out. Place it on your baking sheet, and roast in the oven while you prepare your other ingredients.

STEP 3

Process your chickpeas, almonds, mustard, and maple syrup together in a food processor.

STEP 4

Add in your lemon juice, oregano, sage, garlic, and spinach, processing again. Make sure it’s combined, but don’t puree it.

STEP 5

Once your red bell pepper is softened, which should roughly take ten minutes, add this to the processor as well. Add in your oats, mixing well.

STEP 6

Form twelve patties, cooking in the oven for a half hour. They should be browned.

NUTRITIONAL INFORMATION Calories: 200, Protein: 8 g, Fat: 11g, Carbs: 21 g 101

CABBAGE AND BEEF MIX Cooking Difficulty:

3/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • • •

¼ tsp. red pepper, crushed ¼ c. beef stock, low-sodium ¾ c. red bell peppers, chopped 2 tomatoes, cubed ¼ c. green onions, chopped 2 yellow onions, chopped 1 lb. beef, ground 1 green cabbage head, shredded 1 tbsp. olive oil ¼ c. cilantro, chopped

Heat up a pan with the oil over medium heat, add the meat and the onions, stir and brown for 5 minutes.

STEP 2

Add the cabbage and the other ingredients, toss, cook for 15 minutes, divide into bowls and serve for lunch.

NUTRITIONAL INFORMATION Calories 328, Fat 11g, Carbs 20.1g, Protein 38.3g

102

103

ASPARAGUS AND PEPPERS BOWLS Cooking Difficulty:

3/10

Cooking Time:

21 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • • • •

1 green bell pepper, sliced 2 tbsps. olive oil 2 c. baby spinach 1 red bell pepper, sliced 3 carrots, sliced ¼ tsp. black pepper ½ c. chicken stock, low-sodium 1 yellow bell pepper, sliced 1 red onion, chopped 3 garlic cloves, minced 1 lb. asparagus, halved and trimmed

Heat up a pan with the oil over medium-high heat, add the onion and the garlic, stir and sauté for 2 minutes.

STEP 2

Add the asparagus and the other ingredients except for the spinach, toss and cook for 15 minutes.

STEP 3

Add the spinach, cook everything for 3 minutes more, divide into bowls, and serve for lunch.

NUTRITIONAL INFORMATION Calories 221, Fat 11.2g, Carbs 14.3g, Protein 5.9g

104

105

BLACK BEAN WRAP WITH HUMMUS STEP 1

First, preheat the oven to 450 ˚F.

STEP 2

Next, spoon in oil to a heated skillet and stir in the onion.

STEP 3

Cook them for 2 to 3 minutes or until softened.

STEP 4

After that, stir in the bell pepper and saute for another 3 minutes.

STEP 5

Then, add mushrooms and corn to the skillet. Saute for 2 minutes.

STEP 6

In the meantime, spread the hummus over the wraps.

STEP 7

Now, place the sautéed vegetables, spinach, poblano strips, and beans.

STEP 8

Roll them into a burrito and place on a baking sheet with the seam side down.

STEP 9

Finally, bake them for 9 to 10 minutes.

STEP 10

Serve them warm. 106

Cooking Time:

Cooking Difficulty:

16 minutes

4/10

Servings:

2

INGREDIENTS • • • • •

1 poblano pepper, roasted ½ packet spinach 1 onion, chopped 2 whole grain wraps ½ can black beans

• 1 bell pepper, seeded & chopped • 4 oz. mushrooms, sliced • ½ c. corn • 8 oz. red bell pepper hummus, roasted

NUTRITIONAL INFORMATION Calories: 293, Proteins: 13.7g, Carbs: 42.8g, Fat: 8.8g 107

CHICKEN, TOMATO, AND SPINACH SALAD Cooking Difficulty:

2/10

Cooking Time:

3 minutes

Servings:

STEP 1 INGREDIENTS • ¼ tsp. black pepper • 1 red onion, chopped • 2 rotisserie chicken, de-boned, skinless and shredded • ¼ c. walnuts, chopped • 1 lb. cherry tomatoes, halved • green pea • 2 tbsps. lemon juice • 1 tbsp. olive oil • 4 c. baby spinach

In a salad bowl, combine the chicken with the tomato and the other ingredients, toss and serve for lunch.

NUTRITIONAL INFORMATION Calories 380, Fat 40g, Carbs 1g, Protein 17g

108

4

109

CHICKPEAS AND TOMATOES STEW Cooking Difficulty:

3/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 c. low-sodium chicken stock • 1 yellow onion, chopped • 14 oz. canned chickpeas, unsalted, drained, and rinsed • 2 tsps. chili powder • ¼ tsp. black pepper • 14 oz. canned tomatoes, unsalted and cubed • 1 tbsp. olive oil • 1 tbsp. cilantro, chopped

Heat up a pot with the oil over medium-high heat, add the onion and chili powder, stir and cook for 5 minutes.

STEP 2

Add the chickpeas and the other ingredients, toss, cook for 15 minutes over medium heat, divide into bowls and serve for lunch.

NUTRITIONAL INFORMATION Calories 299, Fat 13.2g, Carbs 17.2g, Protein 8.1g

110

111

CUCUMBER SALAD Cooking Difficulty:

2/10

Cooking Time:

25 minutes

Servings:

2

STEP 1 INGREDIENTS • 4 cucumbers • parsley • 0.5 tbsp. l. lemon peel • 1 tsp lemon fresh

Prepare your cucumbers. Cut them into thin strips or rings, put them in a bowl. Add finely chopped parsley. Cover with cling film and refrigerate for 20 minutes.

STEP 2

Stir the cucumbers and put in a salad bowl, season with lemon juice, and zest, stir.

NUTRITIONAL INFORMATION 65 Calories, 0,5g Fats, 1g Carbs, and 2g Protein

112

113

114

DINNER RECIPES

115

PASTA WITH BROCCOLI Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

4

STEP 1 INGREDIENTS • 2 cups durum wheat pasta • 1 tbsp. garlic • 1 tbsp. lemon juice • 2.5 cups water • 1 cup broccoli • 2 tbsp. olive oil

Heat oil in a deep frying pan, add garlic, fry lemon juice for about 3 minutes. Add pasta, cover with water and mix well. Bring to a boil, reduce heat and cook until al dente for about 11 minutes; add chopped broccoli after 6 minutes.

STEP 2

Remove the lid and cook for about 3-4 minutes for the water to boil away. Place on a plate and sprinkle with tofu.

NUTRITIONAL INFORMATION

Calories: 211, Fat: 2.4 g, Carbs: 11.2g, Protein: 6.1g 116

117

COCONUT PORK CHOPS Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

4

STEP 1

INGREDIENTS • • • • • •

1 c. coconut milk 1 yellow onion, chopped ¼ c. cilantro, chopped 4 pork chops 2 tbsps. olive oil 1 tbsp. chili powder

Heat up a pan with the oil over medium-high heat, add the onion and the chili powder, toss and sauté for 5 minutes.

STEP 2

Add the pork chops and brown them for 2 minutes on each side.

STEP 3

Add the coconut milk, toss, bring to a simmer and cook over medium heat for 11 minutes more.

STEP 4

Add the cilantro, toss, divide everything into bowls, and serve.

NUTRITIONAL INFORMATION Calories 365, Fat 7g, Fiber 6, Carbs 15.6g,Protein 32.4g

118

119

PORK WITH AVOCADOS Cooking Difficulty:

2/10

INGREDIENTS • • • •

1 tbsp. balsamic vinegar 1 lb. pork steak, sliced 1 c. cherry tomatoes 2 avocados, peeled, pitted, and sliced • ½ c. veggie stock, low-sodium • 2 c. baby spinach • 1 tbsp. olive oil

Cooking Time:

17 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium-high heat, add the meat, toss and cook for 10 minutes.

STEP 2

Add the spinach and the other ingredients, toss, cook for 5 minutes more, divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 390, Fat 12.5g, Carbs 16.8g, Protein 13.5g

120

121

CREAMY CHICKEN AND SHRIMP MIX Cooking Difficulty:

3/10

INGREDIENTS • ½ c. coconut cream • ¼ c. chicken stock, low-sodium • 1 lb. chicken breast, skinless, deboned and cubed • 1 tbsp. cilantro, chopped • 1 tbsp. olive oil • 1 lb. shrimp, peeled and deveined

Cooking Time:

17 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium heat, add the chicken, toss and cook for 8 minutes.

STEP 2

Add the shrimp and the other ingredients, toss, cook everything for 6 minutes more, divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 370, Fat 12.3g, Carbs 12.6g, Protein 8g

122

123

TURKEY WITH BEETS AND RADISH MIX Cooking Difficulty:

3/10

Cooking Time:

36 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

1 red onion, chopped 2 red beets, peeled and cubed black pepper 1 c. radishes, cubed 2 tbsps. chives, chopped 1 tbsp. olive oil 1 turkey breast, skinless, deboned, and cubed • ¼ c. chicken stock, low-sodium

Heat up a pan with the oil over medium-high heat, add the meat and the onion, toss and brown for 5 minutes.

STEP 2

Add the beets, radishes, and the other ingredients, bring to a simmer, and cook over medium heat for 30 minutes more.

STEP 3

Divide the mix between plates and serve.

NUTRITIONAL INFORMATION Calories 113, Fat 4.4g, Carbs 10.4g, Protein 8.8g

124

125

SALMON TERIYAKI Cooking Difficulty:

2/10

Cooking Time:

27 minutes

Servings:

4

STEP 1

Whisk together soy sauce ginger and garlic . Add optional sesame seeds if using.

INGREDIENTS • • • • • •

6 tbsp. soy sauce 2 tbsp. chopped fresh ginger 2 tsp. minced garlic 4 salmon filet 2 tbsp. sesame seeds 1 lemon sliced thin

STEP 2

Place salmon files in shallow dish and cover with soy-ginger sauce. Allow to marinate for 20 min.

STEP 3

Cover baking sheet with foil. Place fish on foil and top with any remaining marinade. Top with sliced lemon.

STEP 4

Broil 5-7 min. Serve and enjoy!

NUTRITIONAL INFORMATION Calories 279, Fat 18.7g, Carbs 9 g, Protein 24.1g

126

127

CHICKEN AND MUSHROOMS Cooking Difficulty:

3/10

Cooking Time:

15 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

½ tsp. chili flakes 1 tbsp. olive oil black pepper ½ lb. white mushrooms halved 2 tbsps. olive oil 2 chicken breasts, skinless, deboned and halved

Heat up a pan with the oil over medium-high heat, add the mushrooms, toss and sauté for 5 minutes.

STEP 2

Add the meat, toss and cook for 5 minutes more.

STEP 3

Add the other ingredients, bring to a simmer and cook over medium heat for 5 minutes.

STEP 4

Divide the mix between plates and serve.

NUTRITIONAL INFORMATION Calories 455, Fat 6g, Carbs 4g, Protein 13g 128

129

SHRIMP AND PINE NUTS MIX Cooking Difficulty:

2/10

Cooking Time:

11 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

1 tbsp. thyme, chopped 2 tbsps. pine nuts black pepper 1 tbsp. lime juice 2 tbsps. chives, finely chopped 3 garlic cloves, minced 1 lb. shrimp, peeled and deveined • 2 tbsps. olive oil

Heat up a pan with the oil over medium-high heat, add the garlic, thyme, pine nuts, and lime juice, toss and cook for 3 minutes.

STEP 2

Add the shrimp, black pepper, and the chives, toss, cook for 7 minutes more, divide between plates and serve.

NUTRITIONAL INFORMATION Calories 290, Fat 13g, Carbs 13.9g, Protein 10g

130

131

VEGETARIAN RATATOUILLE Cooking Difficulty:

3/10

Cooking Time:

40 minutes

Servings:

4

NUTRITIONAL INFORMATION 120 Calories, 3.5g Fats, 20g Net Carbs, and 2g Protein

132

STEP 1

Set your oven to 375 F.

STEP 2 INGREDIENTS • • • • • • •

2 sliced red onions 1 sliced eggplant 2 sliced curettes 1 sliced red bell pepper 2 sliced squashes 2 c. tomato sauce ¼ c. parmesan cheese

• a handful of oregano & thyme

Stir the tomato sauce into a ceramic baking dish. Sprinkle the half of parmesan cheese over the sauce.

STEP 3

Pick one slice of each vegetable and line them up nicely. Arrange slices in baking dish and repeat the same order. Finish with a sprinkle of remaining parmesan cheese, and herbs.

STEP 4

Cook for 35-40 minutes until the vegetables are cooked through and a little crisp.

133

TUNA SALAD WITH AVOCADO Cooking Difficulty:

2/10

Cooking Time:

5 minutes

Servings:

3

STEP 1

Slice the avocado and mash it in a bowl and add tuna.

INGREDIENTS • • • • • • •

1 ripe avocado ½ tsp. lemon juice ¼ tsp. mustard 4 oz. wild tuna garlic powder onion powder parsley flakes

STEP 2

Season with garlic powder, parsley, onion powder, lemon juice and mustard.

STEP 3

Rip off lettuce leaves and add a spoonful of avocado mixture in each leaf.

STEP 4

Eat using your hands and enjoy.

NUTRITIONAL INFORMATION

140 Calories, 7g Carbs, 8g Protein, 10g Fat 134

135

CUMIN LAMB MIX Cooking Difficulty:

3/10

Cooking Time:

27 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • •

black pepper 1 c. cherry tomatoes 1 red onion, chopped 1 c. veggie stock, low-sodium 2 tbsps. cilantro, chopped 1 tbsp. chili powder 2 tsps. cumin, ground 1 tbsp. olive oil 1 lb. lamb stew meat, ground

Heat up a pan with the oil over medium-high heat, add the onion, lamb, and chili powder, toss and cook for 10 minutes.

STEP 2

Add the rest of the ingredients, toss, cook over medium heat for 15 minutes more.

STEP 3

Divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 320, Fat 12.7g, Carbs 14.3g, Protein 22g

136

137

COCONUT CHICKPEA CURRY Cooking Difficulty:

4/10

Cooking Time:

27 minutes

Servings:

4

NUTRITIONAL INFORMATION Calories: 225, Fat: 9.4 g, Carbs: 28.5 g, Protein: 7.3

138

STEP 1 INGREDIENTS • • • • • • • • • • •

2 tsps. coconut flour 16 oz. cooked chickpeas 14 oz. tomatoes, diced 1 red onion, sliced 1 ½ tsps. minced garlic 1 tsp. curry powder 1/3 tsp. ground black pepper 1 ½ tbsps. garam masala ¼ tsp. cumin 1 lime, juiced 13.5 oz. coconut milk, unsweetened • 2 tbsps. coconut oil

Take a large pot, place it over mediumhigh heat, add oil and when it melts, add onions and tomatoes, season with black pepper and cook for 5 minutes.

STEP 2

Switch heat to medium-low level, cook for 10 minutes until tomatoes have released their liquid, then add chickpeas and stir in garlic, curry powder, garam masala, and cumin until combined.

STEP 3

Stir in milk and flour, bring the mixture to boil, then switch heat to medium heat and simmer the curry for 12 minutes until cooked.

STEP 4

Taste to adjust seasoning, drizzle with lime juice, and serve.

139

CAULIFLOWER STEAK WITH SWEET-PEA PUREE Cooking Difficulty:

3/10

Cooking Time:

35 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories 234, Fat 3.8g, Carbs 40.3g, Protein 14.5g

140

STEP 1

Preheat oven to 425F.

STEP 2

INGREDIENTS cauliflower: • 2 heads cauliflower • 1 tsp. olive oil • ¼ tsp. paprika • 1 tsp. coriander • ¼ tsp. black pepper sweet-pea puree: • 10 oz. frozen green peas • 1 onion, chopped • 2 tbsps. fresh parsley • ¼ c. unsweetened soy milk

Remove bottom core of cauliflower. Stand it on its base, starting in the middle, slice in half. Then slice steaks about ¾ inches thick.

STEP 3

Using a baking pan, set in the steaks.

STEP 4

Using olive oil, coat the front and back of the steaks.

STEP 5

Sprinkle with coriander, paprika, and pepper.

STEP 6

Bake for 30 minutes, flipping once.

STEP 7

Meanwhile, steam the chopped onion and peas until soft.

STEP 8

Place these vegetables in a blender with milk and parsley and blend until smooth.

141

PORK AND APPLES MIX Cooking Difficulty:

4/10

Cooking Time:

42 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • • •

1 tbsp. sweet paprika 2 green apples, cored and sliced 2 shallots, chopped 1 c. chicken stock, low-sodium 2 garlic cloves, minced ¼ tsp. red chili pepper flakes ½ tsp. chili powder black pepper 2 lbs. pork stew meat, sliced 2 tbsps. avocado oil

Heat up a pan with the oil over medium heat, add the shallots and the garlic, toss and sauté for 5 minutes.

STEP 2

Add the meat and brown for another 5 minutes.

STEP 3

Add the apples and the other ingredients, toss, bring to a simmer and cook over medium heat for 30 minutes more.

STEP 4

Divide everything between plates and serve.

NUTRITIONAL INFORMATION Calories 365, Fat 7g, Fiber 6, Carbs 15.6g,Protein 32.4g

142

143

PORK WITH PEACHES MIX Cooking Difficulty:

3/10

Cooking Time:

27 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

¼ c. veggie stock, low-sodium 2 peaches, pitted and sliced 2 tbsps. olive oil ¼ tsp. onion powder 2 lbs. pork tenderloin, black pepper ¼ tsp. smoked paprika

Heat up a pan with the oil over medium heat, add the meat, toss and cook for 10 minutes.

STEP 2

Add the peaches and the other ingredients, toss, bring to a simmer and cook over medium heat for 15 minutes more.

STEP 3

Divide the whole mix between plates and serve.

NUTRITIONAL INFORMATION Calories 290, Fat 11.8g, Carbs 13.7g, Protein 24g

144

145

TUNA AND ORANGE MIX Cooking Difficulty:

2/10

INGREDIENTS • • • • • • •

3 tbsps. orange juice 2 tbsps. olive oil black pepper 1 tbsp. oregano, chopped 2 shallots, chopped 4 tuna fillets, deboned 1 orange, sliced

Cooking Time:

14 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium-high heat, add the shallots, stir and sauté for 2 minutes.

STEP 2

Add the tuna and the other ingredients, cook everything for 10 minutes more, divide between plates and serve.

NUTRITIONAL INFORMATION Calories 457, Fat 38.2g, Carbs 8.2g, Protein 21.8g

146

147

PARMESAN TURKEY Cooking Difficulty:

3/10

Cooking Time:

26 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

Heat up a pan with the oil over medium-high heat, add the shallots, toss and cook for 5 minutes.

2 shallots, chopped 1 tbsp. olive oil black pepper 1 c. coconut milk ½ c. low-fat parmesan, grated 1 lb. turkey breast, skinless,

STEP 2

deboned and cubed

Add the parmesan, cook for 2-3 minutes, divide everything between plates, and serve.

Add the meat, coconut milk, and black pepper, toss and cook over medium heat for 15 minutes more.

STEP 3

NUTRITIONAL INFORMATION Calories 320, Fat 11.4g, Carbs 14.3g, Protein 11.3g

148

149

CASHEW TURKEY MEDLEY Cooking Difficulty:

3/10

Cooking Time:

23 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

1 tbsp. cilantro, chopped black pepper 1 c. cashews, chopped 2 ½ tbsps. cashew butter ½ tbsp. olive oil ¼ c. chicken stock, low-sodium 1 yellow onion, chopped 1 lb. turkey breast, skinless, deboned and cubed • ½ tsp. sweet paprika

Heat up a pan with the oil over medium-high heat, add the onion, stir and sauté for 5 minutes.

STEP 2

Add the meat and brown it for 5 minutes more.

STEP 3

Add the rest of the ingredients, toss, bring to a simmer and cook over medium heat for 30 minutes.

STEP 4

Divide the whole mix between plates and serve.

NUTRITIONAL INFORMATION Calories 352, Fat 12.7g, Carbs 33.2g, Protein 13.5g 150

151

CHICKEN THIGHS AND GRAPES MIX Cooking Difficulty:

3/10

Cooking Time:

42 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

2 garlic cloves, chopped 1 c. tomatoes, cubed 1 yellow onion, sliced black pepper ¼ c. chicken stock, low-sodium 1 lb. chicken thighs 1 carrot, cubed 1 tbsp. olive oil

Grease a baking pan with the oil, arrange the chicken thighs inside, and add the other ingredients on top.

STEP 2

Bake at 390 degrees F for 40 minutes, divide between plates and serve.

• 1 c. green grapes

NUTRITIONAL INFORMATION Calories 289, Fat 12.1g, Carbs 10.3g, Protein 33.9g

152

153

SALMON AND POTATO SALAD Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

6

STEP 1 INGREDIENTS • • • • •

1 tbsp. chopped parsley 6 oz. salmon 1 chopped onion 1 tbsp. olive oil 3 baking potatoes

• basil leaves

Boil the potatoes until done. While those are boiling, heat up some oil in a pan and fry the onions.

STEP 2

Place the salmon slices into a dish and put the onions on top.

STEP 3

Top with the potatoes and sprinkle the parsley on top before serving and basil leaves.

NUTRITIONAL INFORMATION 120 Calories, 3.5g Fats, 20g Net Carbs, and 2g Protein

154

155

156

DESSERTS & SNACKS

157

POTATO CHIPS Cooking Difficulty:

2/10

Cooking Time:

21 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 tsp. sweet paprika • 1 tbsp. chives, chopped • 4 gold potatoes, peeled and thinly sliced • 2 tbsps. olive oil • 1 tbsp. chili powder

Spread the chips on a lined baking sheet, add the oil and the other ingredients, toss, introduce in the oven and bake at 390 degrees F for 20 minutes.

STEP 2

Divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 118, Fat 7.4g, Carbs 13.4g, Protein 1.3g 158

159

MARINATED OLIVES Cooking Difficulty:

1/10

INGREDIENTS • 1 1/3 c. green or tan olives • 4 tbsps. chopped coriander • 4 tbsps. chopped flat leaf parsley • 1 crushed garlic clove • 1 tsp. grated ginger • 1 sliced red chili • ¼ lemon

Cooking Time: 2 minutes

Servings: 8

STEP 1

Press the olives to break slightly, soak in cold water overnight, and then drain.

STEP 2

Mix well the ingredients and pour them into the jars to marinate the olives. Place the jar in the fridge for at least 1 week, shaking 2-3 times.

NUTRITIONAL INFORMATION 404.7 Calories, 40.0g Fats, 13.1g Net Carbs, 0.5g Protein

160

161

CUCUMBER MINT ALKALINE SMOOTHIE

Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

1

STEP 1 INGREDIENTS • • • • •

6 mint leaves 1 peeled organic apple, diced ½ sliced cucumber ½ c. purified water 5 ice cubes

Using a blender, set in all the ingredients and blend on high until very smooth. Enjoy!

NUTRITIONAL INFORMATION Calories: 357, Fat: 16 g, Carbs: 54 g, Protein: 6 g 162

163

ROASTED WALNUTS Cooking Difficulty:

1/10

INGREDIENTS • • • • • •

14 oz. walnuts ½ tsp. garlic powder 1 tbsp. avocado oil ½ tsp. chili powder ½ tsp. smoked paprika ¼ tsp. cayenne pepper

Cooking Time:

15 minutes

Servings:

STEP 1

Spread the walnuts on a lined baking sheet, add the paprika and the other ingredients, toss and bake at 410 degrees F for 15 minutes. Divide into bowls and serve as a snack.

NUTRITIONAL INFORMATION Calories 311, Fat 29.6g, Carbs 5.3g, Protein 12g 164

8

165

KALE DIP Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

1 tsp. chili powder 1 c. coconut cream 1 tbsp. olive oil ¼ tsp. black pepper 1 bunch kale leaves 1 shallot, chopped

Heat up a pan with the oil over medium heat, add the shallots, stir and sauté for 4 minutes.

STEP 2

Add the kale and the other ingredients, bring to a simmer, and cook over medium heat for 16 minutes.

STEP 3

Blend using an immersion blender, divide into bowls and serve as a snack.

NUTRITIONAL INFORMATION Calories 188, Fat 17.9g, Carbs 7.6g, Protein 2.5g

166

167

KALE AND APPLE SMOOTHIE

Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

2

STEP 1 INGREDIENTS • 1 chopped stalk celery • ¾ chopped kale, ribs and stem removed • ½ banana • ½ c. apple juice • 1 tbsp. lemon juice

Add all the listed ingredients to a blender.

STEP 2

Blend on medium until you have a smooth.

STEP 3

Serve chilled and enjoy!

NUTRITIONAL INFORMATION Calories: 100, Fat: 9g, Carbs: 5g, Protein: 1g 168

169

ZUCCHINI DIP Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

2 spring onions, chopped ¼ c. veggie stock, low-sodium ¼ tsp. nutmeg, ground 2 garlic cloves, minced 2 zucchinis, chopped 1 tbsp. olive oil ½ c. yogurt, nonfat 1 tbsp. dill, chopped

Heat up a pan with the oil over medium heat, add the onions and garlic, stir and sauté for 3 minutes.

STEP 2

Add the zucchinis and the other ingredients except the yogurt, toss, cook for 7 minutes more and take off the heat.

STEP 3

Add the yogurt, blend using an immersion blender, divide into bowls, and serve.

NUTRITIONAL INFORMATION Calories 76, Fat 4.1, Carbs 7.2, Protein 3.4

170

171

LENTILS SPREAD Cooking Difficulty:

3/10

INGREDIENTS • 2 garlic cloves, minced • ½ c. cilantro, chopped • 14 oz. canned lentils, drained, unsalted, and rinsed • 1 lemon juice • 2 tbsps. olive oil

Cooking Time:

15 minutes

Servings:

4

STEP 1

In a blender, combine the lentils with the oil and the other ingredients, pulse well, divide into bowls and serve as a party spread.

NUTRITIONAL INFORMATION Calories 416, Fat 8.2g, Carbs 60.4g, Protein 25.8g 172

173

RAINBOW FRUIT SALAD Cooking Difficulty:

1/10

Cooking Time:

5 minutes

Servings:

4

STEP 1 INGREDIENTS for the fruit salad: • 1 lb. hulled strawberries, sliced • 1 c. kiwis, halved, cubed • 1 ¼ c. blueberries • 1 1/3 c. blackberries • 1 c. pineapple chunks for the maple lime dressing: • 2 tsps. lime zest • ¼ c. maple syrup • 1 tbsp. lime juice

Prepare the salad, and for this, take a bowl, place all its ingredients and toss until mixed.

STEP 2

Prepare the dressing, and for this, take a small bowl, place all its ingredients and whisk well.

STEP 3

Drizzle the dressing over salad, toss until coated and serve.

NUTRITIONAL INFORMATION Calories: 88.1, Fat: 0.4 g, Carbs: 22.6 g, Protein: 1.1 g

174

175

CAULIFLOWER BARS Cooking Difficulty:

3/10

Cooking Time:

32 minutes

Servings:

8

STEP 1 INGREDIENTS • • • • • •

1 c. cauliflower florets, chopped ¼ tsp. black pepper 2 eggs, whisked ½ c. low-fat cheddar, shredded 2 tsps. baking powder 2 c. whole wheat flour

In a bowl, combine the flour with the cauliflower and the other ingredients and stir well.

STEP 2

Spread into a baking tray, introduce in the oven, bake at 400 degrees F for 30 minutes, cut into bars and serve as a snack.

• 1 c. almond milk

NUTRITIONAL INFORMATION Calories 430, Fat 18.1g, Carbs 54g, Protein 14.5g

176

177

CITRUS KALE DETOX SMOOTHIE Cooking Difficulty:

1/10

INGREDIENTS • ¼ c. lime juice, freshly squeezed • ¼ c. lemon juice, freshly squeezed • 1 c. chopped kale • 1 frozen banana, chopped • 1 c. water • ½ tbsp. fresh ginger, grated • ½ c. blueberries, frozen • ice cubes

Cooking Time:

1 minutes

Servings:

1

STEP 1

Set everything in your blender and process until very smooth. Enjoy!

NUTRITIONAL INFORMATION Calories: 111, Fat: 0.5 g, Carbs: 25.6 g, Protein: 2.6 g 178

179

ALMONDS AND SEEDS BOWLS Cooking Difficulty:

1/10

Cooking Time:

11 minutes

Servings:

4

STEP 1 INGREDIENTS • • • •

1 c. sunflower seeds ¼ c. coconut, shredded cooking spray 2 c. almonds

• 1 mango, peeled and cubed

Spread the almonds, coconut, mango, and sunflower seeds on a baking tray, grease with the cooking spray, toss and bake at 400 degrees F for 10 minutes.

STEP 2

Divide into bowls and serve as a snack.

NUTRITIONAL INFORMATION Calories 430, Fat 18.1g, Carbs 54g, Protein 14.5g 180

181

APRICOT AND ALMOND CRISP Cooking Difficulty:

3/10

Cooking Time:

27 minutes

Servings:

4

STEP 1

Switch on the oven and set it to 350 degrees F to preheat.

STEP 2

INGREDIENTS • 1 tsp. anise seeds • 1 lb. apricots halved and pitted • 1 tbsp. oats, gluten-free • 2 tbsps. honey • 1 tsp. olive oil • ½ c. almonds, chopped

Grease a 9inch pie plate with olive oil.

STEP 3

Add chopped apricots to the plate and spread evenly.

STEP 4

Top them with almonds, anise seeds, and oats.

STEP 5

Pour honey on top and bake for 25 minutes until golden brown.

STEP 6 Serve.

NUTRITIONAL INFORMATION Calories 149, Fat 11.9 , Carbs 18.8 , Protein 3 182

183

AMBROSIA WITH TOASTED ALMONDS Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

NUTRITIONAL INFORMATION Calories 177, Fat 4.9g, Carbs 36g, Protein 3.4 G 184

2

STEP 1

Switch on the oven and set it to 325 degrees F to preheat.

STEP 2

Spread almonds in a baking sheet and roast for 10 minutes in the oven.

INGREDIENTS • mint leaves, fresh • ½ c. coconut, unsweetened and shredded • 2 red apples, cored and diced • ½ c. almonds, slivered • 1 banana, halved, peeled, and sliced • 5 oranges, segmented • 3 c. pineapple, cubed • 2 tbsps. cream sherry

STEP 3

Transfer the almonds to a plate and toast coconut on the same baking sheet for 10 minutes.

STEP 4

Mix oranges, banana, sherry, apples, and pineapple in a bowl.

STEP 5

Divide the fruit mixture into the serving bowls.

STEP 6

Top the mixture with almonds and coconut.

STEP 7

Garnish with mint and serve.

185

ALMOND MILLET CHEWS INGREDIENTS • 1 c. millet • ½ c. almond butter

• ¼ c. raisins • ¼ c. brown rice syrup

NUTRITIONAL INFORMATION Calories: 100, Carbs: 15g, Fats: 5g, Proteins: 2g

186

Cooking Difficulty:

2/10

STEP 1

Melting the almond butter in the microwave for about twenty seconds. When this step is complete, place it into a mixing bowl with the brown rice syrup, raisins, and millets.

Cooking Time:

5 minutes

Servings:

10

STEP 2

Once everything is blended well, use your hands to roll balls and place onto a plate. If desired, add a touch of more syrup to keep everything together. Place into the fridge for twenty minutes and then enjoy your dessert. 187

ALMOND APRICOT BISCOTTI Cooking Time:

Cooking Difficulty:

47 minutes

4/10

Servings:

4

INGREDIENTS • 2 tbsps. milk, low-fat • 2/3 c. apricots, chopped and dried • ¼ c. brown sugar, firmly packed • 2 tbsps. canola oil • ¾ c. flour, all-purpose

• ¼ c. almonds, coarsely chopped • 2 eggs, lightly beaten • 1 tsp. baking powder • ½ tsp. almond extract • ¾ c. whole-wheat flour • 2 tbsps. dark honey

NUTRITIONAL INFORMATION Calories 291, Fat 2g, Carbs 12g, Protein 2 G 188

STEP 1

Switch on the oven and set it to 350 degrees F to preheat.

STEP 2

Mix flours, baking powder, and brown sugar in a bowl.

STEP 3

Whisk in milk, canola oil, eggs, almond extract, and honey.

STEP 4

Stir well to make a smooth dough.

STEP 5

Fold in chopped almonds and apricots.

STEP 6

Place the dough on a plastic wrap and spread it into a 12-inch-long and 3-inchwide rectangle.

STEP 7

Place the biscotti dough on a baking sheet and bake for 25 minutes or more until golden brown.

STEP 8

Allow the bread to cool then slice into ½ inch thick slices.

STEP 9

Spread the slice on the baking sheet and bake again for 15 minutes until crispy.

STEP 10 Serve.

189

CRISPY BAKED APPLE Cooking Difficulty:

2/10

Cooking Time:

120 minutes

Servings:

2

STEP 1

Pre-heat your oven to 200 degrees Fahrenheit.

STEP 2

Use a knife to carefully slice the apples thinly. Remove the seeds.

INGREDIENTS • 1 tsp. cinnamon sugar • 2 apples

STEP 3

Use parchment paper in the baking sheet and arrange the apple slices make sure that it will not overlap each other.

STEP 4

Sprinkle cinnamon sugar on top of the apple.

STEP 5

Bake for one hour, then flip. Bake for another hour, flip occasionally until all the apple slices are dry.

NUTRITIONAL INFORMATION 35 Calories, 10g Carbs, 0g Protein, 0g Fat 190

191

CRANBERRY SQUARES Cooking Difficulty:

1/10

Cooking Time:

4 minutes

Servings:

4

STEP 1 INGREDIENTS • • • •

2 tbsps. coconut, shredded 2 tbsps. rolled oats 1 c. cranberries 2 oz. coconut cream

In a blender, combine the oats with the cranberries and the other ingredients, pulse well, and spread into a square pan.

STEP 2

Cut into squares and keep them in the fridge for 3 hours before serving.

NUTRITIONAL INFORMATION Calories 32, Fat 0.7g, Carbs 6.1g, Protein 1.1g

192

193

CONCLUSION To put it in simple words, DASH is your way to a healthy and nutritious dietary approach, which can guarantee active energy and a good rate of metabolism. DASH has successfully explored the idea of a balanced diet with more clarity than ever. Now we can have a complete list of items that you can happily choose from. It has set the path straight for everyone suffering from hypertension and other complexities. All you need is a guideline and experimenting with the recipes contained in this book. Enjoy the journey.

Garry Goodman

194

195