Plant-Based Diet for Beginners: Hearty Soups, Stews, Salads and Sandwiches... Heart-Loving Vegan Recipes for Renewed Health

Table of contents :
1NTRODUCTION
10 common herbs that are very healing:
How Healthy Food Becomes Unhealthy
BREAKFAST
Kale Waffles
Cinnamon Date Truffles
Berry Bowl
Fritters
Avocado Toast
Breakfast Waffle
Blueberry Smoothie
Chia Parfait
Seasoned Potatoes
Mexican Chocolate
Granola
Cherry Smoothie
Lime Cinnamon Oranges
Matcha Shake
Compote with lime and Green Tea
Vanilla Date Smoothie
Chickpeas and Rice
Orange Parfait
Chocolate Breakfast Shake
Dates Latte
Lime Ginger tea
Chia Seed Pancake
Coffee Smoothie
Spinach and Banana Smoothie
Cinnamon Apple Skillet
Coffee Breakfast Shake
Strawberry Blender Pancakes
Chocolate and Almond Butter Smoothie
Banana Parfait
Tea Breakfast Shakes
Iced Coffee
LUNCH
Cauliflower Muffins
Corn Fritters
Sticky Garlic Noodles
Maple Waffle
Balsamic Avocado
Lime Garlic Roasted Asparagus
Vanilla Waffle
Avocado Toast
Strawberry Waffles
Carrot Fritters
Chocolate Chip Waffles
Lunch –Fried Avocados
Cheesy Roasted Asparagus
Tomato and Avocado Sandwich
BBQ Chickpea Toast
Green Onion Pancakes
Chipotle Roasted Chickpeas
Blueberry Waffles
Strawberry and Spinach Salad
BlackBerry Parfait
Green Onion Waffle
Chickpea Sandwich
Chickpea Salad
Whole Wheat Chocolate Waffle
Peanut Butter Sandwich with Apple
DINNER
Rice with Asparagus and Cauliflower
Spaghetti with Tomato Sauce
Crispy Cauliflower
Avocado Toast with Chickpeas
Green Onion Soup
Mashed Potatoes
Eggplant Stacks
Potato Soup
Teriyaki Eggplant
Scalloped Potatoes
Mushroom and Green Onion Stir-Fry
Chickpeas and Asparagus Salad
Sauteed Carrot and Green Onions
Baked Potato
Potatoes and Mushrooms
Lime Garlic Asparagus
Seasoned Brown Rice
Black Bean and Zucchini Burger
Avocado and Cucumber Soup
Black Bean and Corn Salad
Cilantro Lime Rice
Spinach Casserole
Black Beans and Rice
Cauliflower Steak
Lime Pasta
Rice and Corn Cakes

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PLANT-BASED DIET FOR BEGINNERS Hearty Soups, Stews, Salads and Sandwiches... Heart-Loving Vegan Recipes for Health | Revitalize Your Body, Restore Balance & Live Happily

Celena Cummings

Copyright @2020. All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means (mechanically, electronically, photocopying, recording, etc) without the prior written permission of the publisher. Additionally, the purchase of this material entitles the buyer to reproduce worksheets for home or classroom use only - not for commercial resale. Reproduction of this book for an entire school is highly prohibited. Printed in the U.S.A.

Contents 1NTRODUCTION

10 common herbs that are very healing: How Healthy Food Becomes Unhealthy BREAKFAST Kale Waffles Cinnamon Date Truffles Berry Bowl Fritters Avocado Toast Breakfast Waffle Blueberry Smoothie Chia Parfait Seasoned Potatoes Mexican Chocolate Granola Cherry Smoothie Lime Cinnamon Oranges Matcha Shake Compote with lime and Green Tea Vanilla Date Smoothie Chickpeas and Rice Orange Parfait Chocolate Breakfast Shake Dates Latte Lime Ginger tea

Chia Seed Pancake Coffee Smoothie Spinach and Banana Smoothie Cinnamon Apple Skillet Coffee Breakfast Shake Strawberry Blender Pancakes Chocolate and Almond Butter Smoothie Banana Parfait

Tea Breakfast Shakes Iced Coffee

LUNCH Cauliflower Muffins Corn Fritters Sticky Garlic Noodles Maple Waffle Balsamic Avocado Lime Garlic Roasted Asparagus Vanilla Waffle Avocado Toast Strawberry Waffles Carrot Fritters Chocolate Chip Waffles Lunch –Fried Avocados Cheesy Roasted Asparagus Tomato and Avocado Sandwich BBQ Chickpea Toast Green Onion Pancakes Chipotle Roasted Chickpeas Blueberry Waffles Strawberry and Spinach Salad BlackBerry Parfait Green Onion Waffle Chickpea Sandwich Chickpea Salad Whole Wheat Chocolate Waffle Peanut Butter Sandwich with Apple

DINNER Rice with Asparagus and Cauliflower Spaghetti with Tomato Sauce Crispy Cauliflower Avocado Toast with Chickpeas Green Onion Soup Mashed Potatoes Eggplant Stacks Potato Soup Teriyaki Eggplant Scalloped Potatoes

Mushroom and Green Onion Stir-Fry Chickpeas and Asparagus Salad Sauteed Carrot and Green Onions Baked Potato Potatoes and Mushrooms Lime Garlic Asparagus Seasoned Brown Rice Black Bean and Zucchini Burger Avocado and Cucumber Soup Black Bean and Corn Salad Cilantro Lime Rice Spinach Casserole Black Beans and Rice Cauliflower Steak Lime Pasta Rice and Corn Cakes

1NTRODUCTION PLANT-BASED EATING Today, clean eating trends are gaining popularity. Fortunately, there are many healthy diets to choose from although many of them include meat and fish. So, we are not trying to say that only plant-based diets are healthy ones. As you could see in Chapter 1, some of the plant-based diets do allow moderate amounts of meat (e.g. the Nordic diet) or fish (e.g. Mediterranean diet). If you are ready to change your diet and try one of the plant-based ones, good for you. If you are still not convinced, then perhaps you should read a couple of more books on the subject and then decide The key thing is that plant-based diets are not so much about not eating meat and fish but about eating plenty of fruits and vegetables. The message we hope you'll take from this book is that it's absolutely necessary to eat more fruits and veg. You can do that either by consciously increasing the quantity of plants in your diet or by cheating yourself with a “crowding out” method.

With so many health benefits for both physical and mental well-being, a plant-based diet is probably the cheapest health insurance you'll ever find.

10 common herbs that are very healing: 1. Dandelion All parts of the plant have healing properties the root, leaves, and flower. Dandelion is rich in calcium, antioxidants, and vitamin C. It can help you rejuvenate your liver, balance your blood sugar levels and cholesterol, improve the function of the pancreas, as well as prevent swelling in legs and ankles. 2. Marigold Marigold is particularly efficient in treating skin conditions, reducing swelling, and relieving fevers. It helps heal scars and burns and successfully treats eye inflammation. 3. Cannabis Cannabis has many health benefits and is successfully used to treat depression, stress, low

blood pressure, pain, and even some types of cancer. Until the middle of the 20-th century, it was used as a medicine until it was classified as a potentially dangerous drug. 4. Peppermint Peppermint oil is a powerful remedy for joint pain while peppermint tea improves digestion and stops headaches. It also stops the growth of bacteria and is one of the best-known natural remedies for stomach cramps, diarrhea, and indigestion. 5. Thyme Thyme is often used to treat lung problems because its anti-bacterial properties prevent bacteria from growing. Thyme also helps lower blood pressure and is believed to be able to prevent the development of colon cancer. Breathing the thyme-infused water is a welllknown home remedy for coughs and sore throats. 6. Sage It contains antifungal, anti-oxidant, antiinflammatory, and anti-bacterial compounds. Taken as a tea, it improves digestion and stops cramps. It's also an effective natural remedy for cold and flu.

7. Red clover Red clover is a powerful detox plant used for cleansing liver and blood. It contains antiinflammatory compounds and will easily relieve pain. However, it is also known to be a blood thinner. So, if you are taking blood-thinning medication, don't take this plant before you've discussed it with your doctor. 8. Ginger Ginger offers a natural treatment for many conditions. It has antibacterial and antiviral properties and also contains antioxidants. It helps stop nausea and vomiting. Its powerful anti-inflammatory properties offer quick relief from joint pains and are believed to be able to stop cancer, asthma, and diabetes. 9. Turmeric Turmeric has anti-inflammatory and anti-oxidant properties. Regular consumption can help improve your brain function and protect your brain from disease. Turmeric is a well-known alternative treatment for prevention of cancer and Alzheimer's. It can also successfully relieve arthritic pains, help with depression, and delay aging. 10.

Echinacea

Echinacea is one of the most popular antiinflammatory plants. It improves the immune system preventing coughs, colds, and flu. It also boosts the production of white blood cells and relieves joint pain. It can also be applied to wounds or used as a tea to relieve canker sores and sore throat.

How Healthy Food Becomes Unhealthy It is well-known that a diet can improve or ruin your health. While most of us understand why junk food is bad for us, many people undermine their health even if they eat healthy foods. This may sound strange at first until you realize that, under certain conditions, even healthy plants can become unhealthy or at least less-healthy that we think they are. 4 ways of making healthy plant food unhealthy: 1. Wrong cooking methods Deep frying, cooking in too much water, cooking without a lid, cooking for too long, etc. 2. Wrong storing methods Exposing food to light and heat. 3. Wrong preservation methods

Using too many chemical additives and preservatives or exposing to too much heat. 4. Wrong food combining Certain food combinations are very unhealthy, eg eating fruit immediately after a meal, cheese and meat omelet, tomato and cheese pasta sauce, banana and milk, yogurt with fruit, lemon dressing with tomato or cucumber salad, etc. Besides, the increasingly polluted environment makes most of what we eat and drink not only less healthy but sometimes even downright toxic. So, although there may not be much you can do about environmental toxins, the way you choose, prepare, and store food is entirely up to you. So, there is no point in buying expensive organic fruits and vegetables if you are going to destroy most of their nutrients by preparing them in a way that makes them tasty but “dead”.

BREAKFAST Kale Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 185 Cal; 8.2 g Fats; 4.5 g Protein; 22.1 g Carb; 4.4 g Fiber; Ingredients ¼ bunch of kale, finely chopped ½ cup almond milk, unsweetened ½ cup whole-wheat flour ½ teaspoon baking powder 1 tablespoon olive oil Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion blender until smooth.

3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown.

Cinnamon Date Truffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 475 Cal; 30.5 g Fats; 4.7 g Protein; 45 g Carb; 8.6 g Fiber; Ingredients ¼ teaspoon vanilla extract, unsweetened ½ cup Medjool dates, pitted, chopped ½ teaspoon ground cinnamon ¾ cup pecans 2 tablespoons shredded coconut Directions 1. Place all the ingredients except for coconut in a food processor and then pulse for 1 minute or more until just combined. 2. Shape the mixture into six balls and then roll them in coconut.

3. Serve straight away.

Berry Bowl

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 300 Cal; 10.3 g Fats; 6 g Protein; 45.7 g Carb; 8.7 g Fiber; Ingredients ¼ cup of water ¾ cup almond milk, unsweetened 1 cup mixed berries 2 bananas, sliced 2 tablespoons peanut butter 2 teaspoons grated coconut Directions 1. Place ¾ cup berries into a food processor, add remaining ingredients except for remaining berries and coconut, and then pulse for 2 minutes until smooth.

2. Divide smoothie between two bowls, evenly top with remaining berries, and then sprinkle with coconut.

Fritters

Serving: 2; Preparation time: 8 minutes; Cooking time: 10 minutes; Nutritional Info: 264.5 Cal; 16.2 g Fats; 4 g Protein; 25.8 g Carb; 5 g Fiber; Ingredients ¼ teaspoon cayenne pepper ½ teaspoon salt 1 green onion, chopped 1 tablespoon ground flaxseed 1/3 cup whole-wheat flour 2 tablespoons olive oil 3 tablespoons hot water 6 ounces of corn 6 tablespoons water, at room temperature Directions

1. Prepare flax egg and for this, take a medium bowl, add flaxseed in it, stir in hot water and let it sit for 1 minute. 2. Then add remaining ingredients except for oil, corn, and onion and stir until incorporated. 3. Add corn and green onion and fold until just mixed. 4. Take a medium skillet pan, place it over medium heat, add oil and when hot, pour in one-sixth of the batter. 5. Shape batter into a patty, pour in more batter in the same manner, and cook for 4 to 5 minutes per side until golden brown.

Avocado Toast

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 351 Cal; 14 g Fats; 8.8 g Protein; 47.3 g Carb; 4.8 g Fiber; Ingredients ¼ teaspoon salt ½ of avocado, peeled, pitted ½ teaspoon garlic powder

1 tablespoon lime juice 1 teaspoon apple cider vinegar 1/8 teaspoon ground black pepper 2 tablespoons basil pesto 4 slices of bread, toasted Directions 1. Place avocado in a bowl, mash by using a fork, add garlic powder and basil pesto, drizzle with lime juice and vinegar and stir until well mixed. 2. Spread mashed avocado mixture over one side of two bread slices, cover with remaining bread slices, and then serve.

Breakfast Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 249 Cal; 7.5 g Fats; 3.7 g Protein; 41.6 g Carb; 4.1 g Fiber; Ingredients ½ cup all-purpose flour ½ cup almond milk, unsweetened ½ teaspoon baking powder 1 ½ tablespoon ground cinnamon 1 tablespoon olive oil 2 tablespoons maple syrup Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth.

3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away.

Blueberry Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 97 Cal; 1.6 g Fats; 1 g Protein; 18.4 g Carb; 2.7 g Fiber; Ingredients ½ cup water ½ teaspoon vanilla extract, unsweetened ¾ cup of ice cubes 1 cup almond milk, unsweetened 1 teaspoon ground cinnamon 2 bananas, sliced 3 ounces blueberry Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Chia Parfait

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 220 Cal; 8.9 g Fats; 3.3 g Protein; 31 g Carb; 7.1 g Fiber; Ingredients ½ teaspoon vanilla extract, unsweetened 2 ½ tablespoons shredded coconut, unsweetened 3 ounces sliced strawberry 3 tablespoon maple syrup 3 tablespoons chia seeds 6 ounces almond milk, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well combined. 2. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight.

3. When ready to eat, divide half of the chia mixture into the bottom of serving glass, then top evenly with three-fourth of strawberry slices, cover with remaining chia seed and then scatter remaining strawberry slices on top. 4. Serve straight away.

Seasoned Potatoes

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 178 Cal; 10 g Fats; 2.2 g Protein; 18.7 g Carb; 2.2 g Fiber; Ingredients ¼ teaspoon ground black pepper ½ teaspoon cumin 1 ½ tablespoon olive oil 1 green onion, chopped 1 teaspoon dried oregano 1/3 teaspoon salt 8 ounces diced potatoes

Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add potatoes, stir and cook for 2 minutes. 2. Sprinkle salt, black pepper, cumin, black pepper, and oregano, stir until mixed and continue cooking for 3 to 4 minutes until cooked. 3. Sprinkle with green onion and then serve.

Mexican Chocolate

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 110 Cal; 3 g Fats; 1.5 g Protein; 17.4 g Carb; 2.7 g Fiber; Ingredients ½ teaspoon vanilla extract, unsweetened 1 teaspoon ground cinnamon 1/3 teaspoon ground nutmeg 2 cups almond milk, unsweetened 2 tablespoons cocoa powder 2 tablespoons maple syrup Directions

1. Take a small pot, place it over medium-low heat, add all the ingredients in it, and then stir until well mixed. 2. Cook for 4 to 5 minutes until hot and then remove the pot from heat.

Granola

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 468.5 Cal; 40.6 g Fats; 7 g Protein; 18.7 g Carb; 7.3 g Fiber; Ingredients ¼ teaspoon vanilla extract, unsweetened ½ cup shredded coconut ½ cup sliced almonds ½ tablespoon coconut sugar 2 tablespoons coconut oil Directions 1. Switch on the oven, then set it to 300 degrees F and let it preheat. 2. Take a small bowl, place coconut oil in it, and then microwave for 30 seconds or more until melted. 3. Take a medium bowl, place almonds and coconut in it, drizzle with oil and toss until mixed. 4. Take a baking pan, grease it with oil, spread granola mixture in an even layer and then bake for 5 to 7 minutes until coconut

turned golden brown. 5. When done, cool the granola and then serve.

Cherry Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 210.5 Cal; 9.4 g Fats; 3.7 g Protein; 27.9 g Carb; 4.1 g Fiber; Ingredients ½ cup of water ¾ cup ice cubes 1 cup almond milk, unsweetened 2 ounces cherries 2 ounces Medjool dates 2 tablespoons almond butter Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Lime Cinnamon Oranges

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 99.5 Cal; 0.2 g Fats; 1.5 g Protein; 23 g Carb; 4.5 g Fiber; Ingredients ¼ teaspoon ground cinnamon ½ tablespoon coconut sugar 1 tablespoon lime juice 1 tablespoon orange juice 2 oranges Directions 1. Prepare the oranges, and for this, remove their rinds and white pith and then cut each orange into six slices. 2. Take a small bowl, add orange and lime juice in it and then stir in cinnamon and sugar until sugar has dissolved completely. 3. Divide oranges between plates, drizzle with cinnamon mixture, and then serve.

Matcha Shake

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 182 Cal; 2.2 g Fats; 5.4 g Protein; 35 g Carb; 8.1 g Fiber; Ingredients ¾ cup of ice cubes ¾ cup of water 1 cup almond milk, unsweetened 2 banana, peeled 4 teaspoons matcha Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute shake between two glasses and then serve.

Compote with lime and Green Tea

Serving: 2 Preparation time: 55 minutes; Cooking time: 35 minutes; Nutritional Info: 149 Cal; 0.3 g Fats; 0.4 g Protein; 36.1 g Carb; 5.7 g Fiber; Ingredients 1 apple, peeled, quartered 1 cup boiling water 1 green tea bag 1 pear, peeled, quartered 1 tablespoon raisins 2/3 tablespoon coconut sugar 2/3 teaspoon lime zest Directions 1. Take a bowl, pour boiling water in it, add the green tea bag and let it steep for 3 minutes. 2. Then remove tea bags, add sugar in the bowl along with lime zest and stir until sugar has dissolved. 3. Pour green tea into a saucepan, add apple and pear pieces and then place the pan over low heat.

4. Cook for 30 minutes or more until fruits have turned tender, and cooking liquid have turned syrupy. 5. When done, cool the compote for 10 minutes, transfer it into a bowl, cover with a lid and let it chill in the refrigerator for 45 minutes. 6. Serve straight away.

Vanilla Date Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking: 0 minutes; Nutritional Info: 137 Cal; 1.4 g Fats; 1.4 g Protein; 29.8 g Carb; 3.2 g Fiber; Ingredients ¾ cup of ice cubes ¾ cup water 1 cup almond milk, unsweetened 2 bananas, peeled 2 Medjool dates, pitted 2 teaspoons vanilla extract, unsweetened Directions

1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Chickpeas and Rice

Serving: 2; Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 709 Cal; 13.4 g Fats; 14.2 g Protein; 133 g Carb; 11.3 g Fiber; Ingredients ½ teaspoon cumin seeds ½ teaspoon red pepper flakes 1 tablespoon olive oil 1 tomato, chopped 1/3 teaspoon ground black pepper 10 ounces of brown rice 2/3 teaspoon salt 6 ounces canned chickpeas, liquid reserved Water as needed Directions 1. Take a medium skillet pan, add oil and when hot, add tomatoes, stir and cook for 2 to 3 minutes until softened. 2. Then add salt, black pepper, red pepper, and cumin, stir until mixed and cook for 1 minute. 3. Pour reserved chickpea liquid in a cup and add water so that liquid is 1 2/3 cup.

4. Add chickpeas into the pan, stir until coated, cook for 1 minute, then pour in the liquid and bring it to a simmer. 5. Then add rice, switch heat to medium-low heat and cook for 4 to 5 minutes until water is absorbed by rice and rice have turned tender. When done, fluff rice with a fork and then serve.

Orange Parfait

Serving: 2; Preparation time: 10 minutes; Cooking time: 10 minutes; Nutritional Info: 210 Cal; 8.8 g Fats; 3.1 g Protein; 28 g Carb; 6.2 g Fiber; Ingredients ½ teaspoon vanilla extract, unsweetened 2 ½ tablespoons shredded coconut, unsweetened 2 oranges 3 tablespoon maple syrup 3 tablespoons chia seeds 6 ounces almond milk, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well

2. 3. 4. 5. 6.

combined. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight. When ready to eat, peel the oranges, remove their white pith, and then cut each orange into eight slices. Take a grill pan, place it over medium heat and when hot, add orange slices and then cook for 4 to 5 minutes per side until light brown. Assemble parfait and for this, place four slices of orange in the bottom of two serving glasses, and then top with half of the chia mixture. Layer chia layer with remaining orange slices, cover with the remaining chia mixture and then serve straight away.

Chocolate Breakfast Shake

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 262 Cal; 10.5 g Fats; 5.2 g Protein; 36.7 g Carb; 8.3 g Fiber; Ingredients ½ cup of water ¾ cup of ice cubes 1 cup almond milk, unsweetened 2 bananas, peeled 2 ounces spinach 2 ounces strawberries 2 tablespoons almond butter 2 tablespoons cocoa powder Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute shake between two glasses and then serve.

Dates Latte

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 733 Cal; 3.3 g Fats; 3.7 g Protein; 172.1 g Carb; 18.6 g Fiber; Ingredients 2 cups brewed coffee 2 Medjool dates, pitted 2 teaspoons almond butter Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute latte between two cups and then serve.

Lime Ginger tea

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 7.5 Cal; 0 g Fats; 0.1 g Protein; 2.4 g Carb; 0.1 g Fiber; Ingredients ¼ teaspoon coconut sugar ½ of lime, juiced 1 ¾ cup water 1/8 teaspoon cayenne pepper 1-inch piece of ginger, peeled, sliced Directions 1. Take a small pot, place it over medium heat, pour in water, and bring it to a boil. 2. Then add ginger, let it steep for 3 minutes and then stir in remaining ingredients until mixed. 3. Divide tea between two cups and then serve.

Chia Seed Pancake

Serving: 2 Preparation time: 10 minutes; Cooking time: 25 minutes; Nutritional Info: 408 Cal; 11.3 g Fats; 8.1 g Protein; 68.1 g Carb; 5.4 g Fiber; Ingredients 1 cup flour 1 tablespoon olive oil 2 tablespoons chia seeds 2 tablespoons maple syrup 2/3 tablespoon baking powder 2/3 teaspoon cinnamon 2/3 teaspoon sea salt 8 ounces almond milk, unsweetened Berries for serving Directions 1. Take a medium bowl, place all the ingredients in it except for oil, whisk until smooth, and then let the mixture sit for 5 minutes. 2. Take a medium skillet pan, place it over medium heat, spray it with oil, and when hot, pour in one-fourth of the batter.

3. Spread the batter evenly in the shape of a pancake, cook it for 3 to 5 minutes per side until golden brown and cooked and then transfer to a plate. 4. Repeat with the remaining batter and then serve.

Coffee Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 310 Cal; 9.9 g Fats; 5.4 g Protein; 49.4 g Carb; 4.4 g Fiber; Ingredients 14 ounces almond milk, unsweetened 2 bananas, peeled 2 tablespoons maple syrup 2 tablespoons peanut butter, unsalted 4 teaspoons espresso powder Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Spinach and Banana Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 248 Cal; 9.9 g Fats; 5.6 g Protein; 34.1 g Carb; 6.4 g Fiber; Ingredients ½ cup of ice cubes ½ cup water 1 cup almond milk, unsweetened 2 bananas, peeled 2 tablespoons almond butter 4 ounces spinach Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Cinnamon Apple Skillet

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 226 Cal; 4 g Fats; 0 g Protein; 47.6 g Carb; 5.4 g Fiber; Ingredients ¼ cup of water, cold ½ tablespoon coconut oil ½ teaspoon cinnamon ½ teaspoon cornstarch ½ teaspoon vanilla extract, unsweetened

1 ½ tablespoon coconut sugar 2 apples, peeled, cored, sliced Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when it melts, add apple slices and then cook for 3 minutes. 2. Take a small bowl, add cornstarch, pour in water and stir until mixed, set aside until required. 3. Add cornstarch mixture over apples, add sugar, vanilla, and cinnamon, stir until combined and bring to a gentle boil for 2 minutes until apple slices have turned fork tender. 4. Remove pan from heat, let apple cool for 5 minutes and then serve.

Coffee Breakfast Shake

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 171 Cal; 6 g Fats; 7.7 g Protein; 21.8 g Carb; 3 g Fiber; Ingredients ½ cup almond milk, unsweetened ½ cup canned white beans, liquid reserved ½ cup of coconut yogurt 1 cup black coffee 1 cup of ice cubes 2 tablespoons cashews, presoaked 2 teaspoons coconut sugar Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Strawberry Blender Pancakes

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 405 Cal; 23.1 g Fats; 9 g Protein; 39 g Carb; 5,3 g Fiber; Ingredients ¼ cup whole-wheat flour ½ cup almond milk, unsweetened 1 banana, peeled 1 tablespoon maple syrup 1 tablespoon olive oil 1/8 teaspoon cinnamon 2 ounces strawberries 4 tablespoons peanut butter Directions 1. Add all the ingredients in a blender except for oil and then pulse for 2 minutes until smooth. 2. Then take a medium skillet pan, place it over medium heat, add oil, and when until it gets hot.

3. Pour in some batter into the pan until filled, shape batter to form pancakes, and then cook for 2 to 3 minutes per side until golden brown and cooked. 4. Transfer cooked pancakes to a plate and then repeat with the remaining batter.

Chocolate and Almond Butter Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 330 Cal; 18.2 g Fats; 8.2 g Protein; 32.8 g Carb; 8.3 g Fiber; Ingredients ½ cup of ice cubes ½ cup of water ½ teaspoons vanilla extract, unsweetened 1 cup almond milk, unsweetened 2 bananas, peeled 2 tablespoons cocoa powder 4 tablespoons almond butter Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Banana Parfait

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 949 Cal; 66.4 g Fats; 9.5 g Protein; 78.3 g Carb; 25 g Fiber; Ingredients ½ teaspoon vanilla extract, unsweetened 2 ½ tablespoons shredded coconut, unsweetened 2 bananas, peeled, sliced 3 tablespoon maple syrup 3 tablespoons chia seeds 8 ounces almond milk, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well combined. 2. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight. 3. Assemble parfait and for this, divide half of the chia mixture into the bottom of serving glass, and then top evenly with

three-fourth of banana slices. 4. Cover banana with remaining chia seed mixture and then place remaining banana slices on top.

Tea Breakfast Shakes

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 90 Cal; 3.3 g Fats; 1.4 g Protein; 13.7 g Carb; 0.3 g Fiber; Ingredients ¼ teaspoon ground cardamom ¼ teaspoon vanilla extract, unsweetened ½ cup of ice cubes ½ cup of water ½ teaspoon cinnamon ½ teaspoon ginger powder 1 ½ cup almond milk, unsweetened 2 teaspoons coconut sugar Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute shake between two glasses and then serve.

Iced Coffee

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 179 Cal; 5 g Fats; 0.8 g Protein; 33.3 g Carb; 0.2 g Fiber; Ingredients ½ cup of ice cubes 1 ½ cup hot water 4 teaspoons espresso powder 6 tablespoons almond milk, unsweetened Directions 1. Take a jug, pour in hot water, stir in espresso powder until mixed and then stir in milk until combined. 2. Take two mugs, fill it with ice cubes, pour coffee over it, and then serve.

LUNCH Cauliflower Muffins

Serving: 2; Preparation time: 10 minutes; Cooking time: 15 minutes; Nutritional Info: 192 Cal; 9.7 g Fats; 11.4 g Protein; 14.3 g Carb; 5.2 g Fiber; Ingredients ½ of cauliflower head, grated 2 ounces grated parmesan cheese 1 tablespoon flaxseed 3 tablespoons hot water 1/3 teaspoon salt 1/4 teaspoon ground black pepper ¼ teaspoon dried thyme Directions 1. Switch on the oven, then set it to 425 degrees F and let it preheat. 2. Take a medium bowl, add flaxseed, stir in hot water, and let it stand until required. 3. Cut cauliflower into florets, add them into a food processor and then process for 3 minutes until mixture resembles rice.

4. Transfer cauliflower into a medium heatproof bowl, cover with a plastic wrap loosely, and then microwave for 2 minutes at high heat setting until tender. 5. Drain cauliflower, cool it 5 minutes, wrap it in a cheesecloth and then twist well to remove excess moisture. 6. Transfer cauliflower into a flax bowl, add remaining ingredients, and stir until well combined. 7. Spoon cauliflower mixture into four portions onto a baking sheet lined with parchment paper, shape them into round biscuits, spray with oil and then bake for 12 minutes until nicely browned.

Corn Fritters

Serving: 2; Preparation time: 10 minutes; Cooking time: 10 minutes; Nutritional Info: 265 Cal; 18.4 g Fats; 4.6 g Protein; 19.8 g Carb; 8.1 g Fiber; Ingredients 1 avocado, peeled, pitted, diced 5 tablespoons whole wheat flour 1 chipotle pepper, chopped 1 tablespoon flaxseed

3 tablespoons hot water 2 tablespoons chopped cilantro 1/3 teaspoon salt 1/8 teaspoon ground black pepper 1 tablespoon lime juice 1 tablespoon olive oil Directions 1. Take a medium bowl, place flaxseed in it, stir in water, and let it stand for 5 minutes. 2. Then add flour and remaining ingredients, reserving avocado and oil, and then stir until smooth. 3. Add avocado slices and stir until well mixed. 4. Take a medium skillet pan, place it over medium-low heat, add oil and when hot, add a spoonful of batter. 5. Flatten the batter and then add more batter in the same manner until the pan has filled. 6. Cook the fritters for 5 minutes per side until golden brown and then transfer to a plate.

Sticky Garlic Noodles

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 291 Cal; 12.4 g Fats; 6.4 g Protein; 37.2 g Carb; 2.3 g Fiber; Ingredients 4 ounces spaghetti 2 green onions, chopped 1 teaspoon minced garlic 1 tablespoon coconut sugar 2 tablespoons butter 1 tablespoon soy sauce Directions 1. Prepare the spaghetti, and for this, cook it according to the instructions on the packet and then set aside. 2. Then take a medium saucepan, place it over medium heat, add butter and let it melt. 3. Add onion and garlic, stir and cook for 1 minute until fragrant.

4. Stir in coconut until dissolved and then stir in soy sauce until mixed. 5. Add spaghetti, toss until well coated and serve.

Maple Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 250 Cal; 7.5 g Fats; 3.7 g Protein; 41 g Carb; 7.1 g Fiber; Ingredients ½ cup all-purpose flour ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened 2 ounces mixed berries

2 tablespoons maple syrup Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away.

Balsamic Avocado

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 153 Cal; 12 g Fats; 1.5 g Protein; 9.5 g Carb; 4.7 g Fiber; Ingredients 1 avocado 2 tablespoons balsamic vinegar 1 teaspoon olive oil 2 teaspoons lime juice

Directions 1. Prepare the avocado and for this, cut it in half lengthwise, peel it and then remove the pit. 2. Drizzle avocado with lime juices, drizzle with vinegar, and then drizzle with olive oil. 3. Serve straight away.

Lime Garlic Roasted Asparagus

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 115 Cal; 8.5 g Fats; 3.3 g Protein; 5.3 g Carb; 2.6 g Fiber; Ingredients 8 ounces asparagus ½ teaspoon minced garlic ¼ of lime, zested, sliced 1 tablespoon olive oil 2 tablespoons grated parmesan cheese 1/3 teaspoon salt

¼ teaspoon ground black pepper 1/8 teaspoon dried thyme ¼ teaspoon onion powder Directions 1. Switch on the oven, then set it to 425 degrees F and let it preheat. 2. Meanwhile, take a medium baking sheet, line it with parchment sheet, and then spread evenly on it. 3. Drizzle asparagus with ½ tablespoon oil and then sprinkle with lime zest, salt, black pepper, thyme, and onion powder. 4. Top asparagus with lime slices and then bake for 5 minutes, tossing halfway. 5. Then stir together garlic and remaining oil, drizzle this mixture over asparagus, toss until mixed, and then continue baking for 2 minutes. 6. When done, sprinkle cheese on top of asparagus and then serve.

Vanilla Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 255 Cal; 7.5 g Fats; 3.7 g Protein; 41.8 g Carb; 2 g Fiber; Ingredients ½ cup all-purpose flour ½ teaspoon baking powder ¾ teaspoon vanilla extract, unsweetened 1 tablespoon olive oil ½ cup almond milk, unsweetened 2 tablespoons maple syrup 2 ounces mixed berries Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away.

Avocado Toast

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 165 Cal; 6 g Fats; 4.8 g Protein; 22.1 g Carb; 6.3 g Fiber; Ingredients 2 slices of bread, toasted ½ of avocado, peeled, pitted ¼ teaspoon red pepper flakes 1 tablespoon lime juice 1 teaspoon apple cider vinegar Directions 1. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed. 2. Spread mashed avocado over bread slices, sprinkle with paprika, and then serve.

Strawberry Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 240 Cal; 7.7 g Fats; 3 g Protein; 39.2 g Carb; 1.2 g Fiber; Ingredients 1 ½ tablespoons chopped strawberry ½ cup all-purpose flour ½ teaspoon baking powder ¾ teaspoon vanilla extract, unsweetened ½ cup almond milk, unsweetened 2 tablespoons maple syrup 1 tablespoon olive oil Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes.

2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away.

Carrot Fritters

Serving: 2; Preparation time: 5 minutes; Cooking time: 6 minutes; Nutritional Info: 123 Cal; 7 g Fats; 1.2 g Protein; 13.6 g Carb; 2 g Fiber; Ingredients 2 tablespoons flour 1 cup grated carrot 2 green onion, sliced ½ tablespoon minced garlic ¼ cup of water ½ teaspoon salt ¼ teaspoon ground black pepper 1/3 teaspoon cumin

1/3 teaspoon paprika 1 tablespoon olive oil Directions 1. Take a medium bowl, place flour in it, add salt, black pepper, cumin, and paprika and then whisk in water until smooth. 2. Let the mixture stand for 15 minutes, add carrot and green onions and stir until well mixed. 3. Take a medium skillet pan, place it over medium heat, add oil and when hot, pour spoonfuls of prepared batter. 4. Shape the batter into pancakes and then cook for 2 to 3 minutes per side until cooked and nicely brown. 5. Serve straight away.

Chocolate Chip Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 4 minutes; Nutritional Info: 270 Cal; 10.1 g Fats; 3.4 g Protein; 41 g Carb; 1.8 g Fiber;

Ingredients ½ cup all-purpose flour 1 ½ tablespoon chocolate chips ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened 2 tablespoons maple syrup Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it except for chocolate chips, mix by using an immersion blender until smooth, and then fold in chocolate chips until mixed. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away.

Lunch –Fried Avocados

Serving: 2 Preparation time: 10 minutes; Cooking time: 6 minutes; Nutritional Info: 203 Cal; 19.6 g Fats; 1.5 g Protein; 5.1 g Carb; 4.6 g Fiber; Ingredients 1 avocado, peeled, pitted 1 teaspoon paprika ¾ teaspoon salt 1 ½ tablespoon olive oil Directions 1. Prepare the avocado and for this, cut it in half lengthwise, peel it, remove the pit and then season with salt and paprika. 2. Take a medium skillet pan, place it over medium heat, add oil and wait until it gets hot. 3. Then place seasoned avocados in it and cook for 3 minutes per side until golden brown. 4. When done, let avocados cool for 5 minutes and then cut them in slices. 5. Serve straight away.

Cheesy Roasted Asparagus

Serving: 2; Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 108 Cal; 9.8 g Fats; 1.1 g Protein; 3.2 g Carb; 1.8 g Fiber; Ingredients 6 ounces asparagus 1 1/3 tablespoon yeast 1/8 teaspoon garlic powder 1 1/3 tablespoon butter, unsalted 1/3 tablespoon olive oil 1/3 teaspoon salt ¼ teaspoon ground black pepper Directions 1. Switch on the oven, then set it to 400 degrees F and let it preheat. 2. Take a baking sheet, line it with parchment paper, spread asparagus on it, drizzle with oil, toss until coated, and then bake for 10 minutes, stirring halfway. 3. Meanwhile, take a small bowl, place butter in it, and then heat for 30 seconds or more at a high heat setting until it

melted. 4. When asparagus has cooked, drizzle butter over them, sprinkle with yeast, salt, black pepper, and garlic powder and then toss until just mixed. Serve straight away.

Tomato and Avocado Sandwich

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 299 Cal; 7.6 g Fats; 9 g Protein; 48.5 g Carb; 5.4 g Fiber; Ingredients 4 slices of bread, toasted ½ of avocado, peeled, pitted 1 tomato, sliced 1 tablespoon lime juice 1 teaspoon apple cider vinegar ¼ teaspoon salt 1/8 teaspoon ground black pepper Directions

1. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed. 2. Spread mashed avocado over one side of two bread slices, top with tomato slices, cover with remaining bread slices and then serve.

BBQ Chickpea Toast

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 267 Cal; 6.8 g Fats; 7.3 g Protein; 44.1 g Carb; 7.2 g Fiber; Ingredients 2 slices of bread, toasted ½ of avocado, peeled, pitted 4 ounces canned chickpeas, liquid reserved 2 tablespoons BBQ sauce 1 green onion, sliced 1 tablespoon lime juice 1 teaspoon apple cider vinegar Directions 1. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed.

2. Take a medium bowl, place chickpeas in it, add BBQ sauce, and toss until mixed. 3. Spread mashed avocado over one side of two bread slices, top with chickpeas, cover with remaining bread slices and then serve.

Green Onion Pancakes

Serving: 2; Preparation time: 15 minutes; Cooking time: 8 minutes; Nutritional Info: 197 Cal; 7.9 g Fats; 3.4 g Protein; 28.1 g Carb; 5 g Fiber; Ingredients 5 tablespoons all-purpose flour 4 green onions, chopped 1 tablespoon olive oil 1 ½ tablespoon hot water ¼ teaspoon salt 1/8 teaspoon ground black pepper 1/8 teaspoon garlic powder Directions 1. Take a medium bowl, place flour in it, and then mix salt, black pepper, and garlic powder until combined. 2. Add boiling water, stir until a smooth dough comes together, then cover the bowl with a lid and set it aside for 5 minutes.

3. Then shape dough into four balls, flatten them into thin rounds, and then brush the top with oil. 4. Sprinkle green onion over rounds, roll them into a log, pinch the ends to seal and then curl them like the shape of a snail. 5. Pinch the end, then flatten with a palm and roll into the thin disc by using a rolling pin. 6. Take a medium skillet pan, place it over medium heat, add oil and when hot, add a pancake in it and then cook for 1 minute per side until golden brown. 7. Transfer cooked pancake to a plate and then repeat with the remaining pancakes.

Chipotle Roasted Chickpeas

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 222 Cal; 9.6 g Fats; 7.2 g Protein; 26.6 g Carb; 7.6 g Fiber; Ingredients 8 ounces canned chickpeas, liquid preserved ½ of chipotle chili, minced 1 tablespoon olive oil 1 teaspoon adobo sauce

1/3 teaspoon red chili powder ¼ teaspoon salt 1/8 teaspoon ground black pepper 1/3 teaspoon cumin powder Directions 1. Switch on the oven, then set it to 425 degrees F and let it preheat. 2. Meanwhile, take a medium bowl, place all the ingredients in it except for chickpeas, and stir until combined. 3. Add chickpeas, toss until well coated and then spread them evenly on a parchment-lined baking sheet. 4. Bake the chickpeas for 8 minutes until roasted, stirring halfway, and when done, let them cool and then serve.

Blueberry Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes;

Nutritional Info: 189 Cal; 7.5 g Fats; 3.8 g Protein; 26.8 g Carb; 1.3 g Fiber; Ingredients ½ cup all-purpose flour 1 ½ tablespoon chopped blueberry ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened 2 tablespoons maple syrup Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown.

Strawberry and Spinach Salad

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes;

Nutritional Info: 349 Cal; 32.4 g Fats; 2.6 g Protein; 11.3 g Carb; 5.5 g Fiber; Ingredients 6 ounces of spinach leaves 4 ounces strawberry, sliced ½ of avocado, peeled, pitted, sliced 1/3 cup almonds, slivered 4 tablespoons olive oil ¼ teaspoon garlic powder ¼ teaspoon salt ½ teaspoon maple syrup 2 tablespoons balsamic vinegar ½ tablespoon mustard paste Directions 1. Prepare the dressing and for this, take a small bowl, add oil and vinegar in it, then add garlic, salt, maple syrup, and mustard and whisk until emulsified. 2. Divide spinach, avocado, and strawberries between two plates, drizzle with prepared dressing and then serve.

BlackBerry Parfait

Serving: 2; Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 229 Cal; 9.3 g Fats; 3.4 g Protein; 32.3 g Carb; 8.5 g Fiber; Ingredients 3 ounces blackberries 3 tablespoons chia seeds 2 ½ tablespoons shredded coconut, unsweetened 3 tablespoon maple syrup 8 ounces almond milk, unsweetened ½ teaspoon vanilla extract, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well combined. 2. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight.

3. Assemble parfait and for this, divide half of the chia mixture into the bottom of serving glass, and then top evenly with three-fourth of berries. 4. Cover berries with remaining chia seed and then scatter remaining strawberry slices on top.

Green Onion Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 186 Cal; 7.6 g Fats; 3.2 g Protein; 25.8 g Carb; 1.1 g Fiber; Ingredients ½ cup all-purpose flour 2 tablespoons minced green onion ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened ¼ teaspoon garlic powder ¼ teaspoon paprika

1/8 teaspoon salt Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown.

Chickpea Sandwich

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 440 Cal; 11.2 g Fats; 14.3 g Protein; 70.4 g Carb; 9.8 g Fiber; Ingredients 8 ounces canned chickpeas, drained 1 green onion, chopped ½ tablespoon lime juice 1 tablespoon mayonnaise

4 bread slices, toasted 1/3 teaspoon salt ¼ teaspoon ground black pepper ½ teaspoon dried oregano Directions 1. Place chickpeas in a bowl, mash by using a fork, remaining ingredients except for bread, and stir until well mixed. 2. Spread mashed chickpea mixture over one side of two bread slices, cover with remaining bread slices, and then serve.

Chickpea Salad

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 522 Cal; 33.6 g Fats; 19.6 g Protein; 35.2 g Carb; 13.2 g Fiber; Ingredients 8 ounces canned chickpeas, liquid preserved ½ of cucumber, peeled, sliced

2 tablespoons cilantro leaves 1 tablespoon tahini paste 1 tablespoon lime juice ¼ teaspoon salt ½ tablespoon olive oil ½ tablespoon water Directions 1. Prepare the dressing and for this, take a small bowl, place tahini in it, add lime juice, water and oil and stir until emulsified. 2. Take a medium bowl, place remaining ingredients in it, drizzle with prepared dressing and then toss until coated.

Whole Wheat Chocolate Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 185 Cal; 8.6 g Fats; 4.1 g Protein; 22.5 g Carb; 5.2 g Fiber; Ingredients ½ cup whole-wheat flour 2 tablespoons cocoa powder ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened ¼ teaspoon vanilla extract, unsweetened 2 tablespoons coconut sugar Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes.

2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown.

Creamy Roasted Avocado

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 160 Cal; 13.2 g Fats; 2.8 g Protein; 7.1 g Carb; 5.1 g Fiber; Ingredients 1 avocado, halved, pitted, unpeeled 2 teaspoons lime juice 1 teaspoon minced garlic ¼ teaspoon of sea salt 2 tablespoons pumpkin seeds Directions 1. Switch on the oven, then set it to 350 degrees F and let it preheat. 2. Take a glass baking dish, place avocado halves in it cut-side up and then drizzle 1 teaspoon of lime juice on each avocado half. 3. Sprinkle ½ teaspoon minced garlic and 1/8 teaspoon salt on each avocado and then bake for 10 to 12 minutes until

tender. 4. When done, sprinkle 1 tablespoon of pumpkin on top of each avocado and then broil for 1 to 2 minutes until golden brown.

Peanut Butter Sandwich with Apple

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 610 Cal; 24.2 g Fats; 16.6 g Protein; 80 g Carb; 14 g Fiber; Ingredients 2 apples, peeled, cored, sliced 4 tablespoons peanut butter ¼ teaspoon ground cinnamon 2 tablespoons maple syrup 4 slices of bread, toasted 1 tablespoon coconut oil Directions 1. Spread peanut butter on one side of each slice, and then top two slices with apple slices. 2. Sprinkle cinnamon over apple slices, drizzle with maple syrup, and then cover with the remaining bread slices.

3. Take a large skillet pan, place it over medium heat and wait until it gets hot. 4. Spread some of the oil on one side of the sandwiches, place them into the pan oi-side down and cook for 3 to 4 minutes until golden brown. 5. Brush sandwiches with remaining oil, flip them, and continue cooking for 3 to 4 minutes until golden brown. 6. Cut sandwiches into half and then serve.

DINNER Rice with Asparagus and Cauliflower

Serving: 2 Preparation time: 5 minutes; Cooking time: 20 minutes; Nutritional Info: 257 Cal; 8.2 g Fats; 4.5 g Protein; 40.7 g Carb; 4 g Fiber; Ingredients 3 ounces asparagus 3 ounces cauliflower, chopped 2 ounces tomato sauce ½ cup of brown rice ¾ cup of water 1/3 teaspoon salt ¼ teaspoon ground black pepper ¼ teaspoon garlic powder 1 tablespoon olive oil Directions

1. Take a medium saucepan, place it over medium heat, add oil and when hot, add asparagus and cauliflower and then sauté for 5 to 7 minutes until golden brown. 2. Season with garlic powder, salt, and black pepper, stir in tomato sauce, and then cook for 1 minute. 3. Add rice, pour in water, stir until mixed, cover with a lid and cook for 10 to 12 minutes until rice has absorbed all the liquid and become tender. 4. When done, remove the pan from heat, fluff rice with a fork, and then serve.

Spaghetti with Tomato Sauce

Serving: 2; Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 265 Cal; 8.4 g Fats; 7.2 g Protein; 39.3 g Carb; 2.9 g Fiber; Ingredients 4 ounces spaghetti 2 green onions, greens, and whites separated 1/8 teaspoon coconut sugar

3 ounces tomato sauce 1 tablespoon olive oil 1/3 teaspoon salt ¼ teaspoon ground black pepper 2 teaspoons grated parmesan cheese Directions 1. Prepare the spaghetti, and for this, cook it according to the instructions on the packet and then set aside. 2. Then take a skillet pan, place it over medium heat, add oil and when hot, add white parts of green onions and cook for 2 minutes until tender. 3. Add tomato sauce, season with salt and black pepper and bring it to a boil. 4. Switch heat to medium-low level, simmer sauce for 1 minute, then add the cooked spaghetti and toss until mixed. 5. Divide spaghetti between two plates, sprinkle cheese on top, and then serve.

Crispy Cauliflower

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 161 Cal; 13.5 g Fats; 2.4 g Protein; 7.2 g Carb; 2.8 g Fiber; Ingredients 6 ounces of cauliflower florets ½ of zucchini, sliced ½ teaspoon of sea salt ½ tablespoon curry powder ¼ teaspoon maple syrup 2 tablespoons olive oil Directions 1. Switch on the oven, then set it to 450 degrees F and let it preheat. 2. Meanwhile, take a medium bowl, add cauliflower florets and zucchini slices, add remaining ingredients, reserving 1 tablespoon oil, and toss until well coated. 3. Take a medium skillet pan, place it over medium-high heat, add remaining oil and wait until it gets hot. 4. Spread cauliflower and zucchini in a single layer and sauté for 5 minutes, tossing frequently. 5. Then transfer the pan into the oven and then bake for 8 to 10 minutes until vegetables have turned golden brown and thoroughly cooked, stirring halfway. 6.

Avocado Toast with Chickpeas

Serving: 2; Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 235 Cal; 9.3 g Fats; 5.8 g Protein; 31.4 g Carb; 5.3 g Fiber; Ingredients ½ of avocado, peeled, pitted 4 tablespoons canned chickpeas, liquid reserved 1 tablespoon lime juice 1 teaspoon apple cider vinegar 2 slices of bread, toasted ¼ teaspoon salt ¼ teaspoon paprika 1 teaspoon olive oil Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add chickpeas and cook for 2 minutes. 2. Sprinkle 1/8 teaspoon each of salt and paprika over chickpeas, toss to coat, and then remove the pan from heat.

3. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed. 4. Spread mashed avocado over bread slices, scatter chickpeas on top and then serve.

Green Onion Soup

Serving: 2 Preparation time: 5 minutes; Cooking time: 12 minutes; Nutritional Info: 191 Cal; 13.6 g Fats; 1.9 g Protein; 15.3 g Carb; 1.9 g Fiber; Ingredients 6 green onions, chopped 7 ounces diced potatoes 1/3 teaspoon salt 2 tablespoons olive oil 1 ¼ cup vegetable broth ¼ teaspoon ground white pepper

¼ teaspoon ground coriander Directions 1. Take a small pan, place potato in it, cover with water, and then place the pan over medium heat. 2. Boil the potato until cooked and tender, and when done, drain the potatoes and set aside until required. 3. Return saucepan over low heat, add oil and when hot, add green onions and cook for 5 minutes until cooked. 4. Season with salt, pepper, and coriander, add potatoes, pour in vegetable broth, stir until mixed and bring it to simmer. 5. Then remove the pan from heat and blend the mixture by using an immersion blender until creamy. 6. Taste to adjust seasoning, then ladle soup into bowls and then serve.

Mashed Potatoes

Serving: 2 Preparation time: 10 minutes; Cooking time: 12 minutes; Nutritional Info: 396 Cal; 12 g Fats; 5 g Protein; 67.3 g Carb; 10.3 g Fiber; Ingredients 4 potatoes, halved

¼ tablespoons chives, chopped 1 teaspoon minced garlic ¾ teaspoon sea salt 2 tablespoons butter, unsalted ¼ teaspoon ground black pepper Directions 1. Take a medium pot, place it over medium-high heat, add potatoes, cover with water and boil until cooked and tender. 2. When done, drain the potatoes, let them cool for 10 minutes, peel them and return them into the pot. 3. Mash the potatoes by using a hand mixer until fluffy, add remaining ingredients except for chives, and then stir until mixed. 4. Sprinkle chives over the top and then serve.

Eggplant Stacks

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes;

Nutritional Info: 200 Cal; 17 g Fats; 4.5 g Protein; 7.5 g Carb; 3.4 g Fiber; Ingredients ½ pound, eggplant ½ teaspoon dried thyme ½ teaspoon dried oregano 2 tablespoons olive oil 4 tablespoons grated parmesan cheese ½ teaspoon salt ½ teaspoon ground black pepper Directions 1. Cut eggplant into 1-inch thick slices, brush them with oil and then sprinkle with salt, black pepper, thyme, and oregano on both until well-seasoned. 2. Take a grill pan, place it over medium heat, grease it with oil and when hot, place seasoned eggplant slices on it, and then grill for 3 to 4 minutes per side until tender. 3. Then top eggplant slices with cheese, cover with a lid, and grill for 1 to 2 minutes until cheese has melted. 4. Serve straight away.

Potato Soup

Serving: 2 Preparation time: 5 minutes; Cooking time: 12 minutes; Nutritional Info: 210 Cal; 3.7 g Fats; 6.8 g Protein; 37 g Carb; 5.1 g Fiber; Ingredients 2 potatoes, peeled, cubed 1/3 teaspoon salt 4 teaspoons grated parmesan cheese 1 ½ cup vegetable broth ¾ cup of water 1/8 teaspoon ground black pepper 1 tablespoon Cajun seasoning Directions 1. Take a small pan, place potato cubes in it, cover with water and vegetable broth, and then place the pan over medium heat. 2. Boil the potato until cooked and tender, and when done, remove the pan from heat and blend the mixture by using an immersion blender until creamy.

3. Return pan over medium-low heat, add remaining ingredients, stir until mixed and bring it to a simmer. 4. Taste to adjust seasoning, then ladle soup into bowls and then serve.

Teriyaki Eggplant

Serving: 2; Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 132 Cal; 7 g Fats; 4 g Protein; 13.2 g Carb; 4 g Fiber; Ingredients ½ pound eggplant 1 green onion, chopped ½ teaspoon grated ginger ½ teaspoon minced garlic 1/3 cup soy sauce 1 tablespoon coconut sugar ½ tablespoon apple cider vinegar 1 tablespoon olive oil

Directions 1. Prepare teriyaki sauce and for this, take a medium bowl, add ginger, garlic, soy sauce, vinegar, and sugar in it and then whisk until sugar has dissolved completely. 2. Cut eggplant into cubes, add them into teriyaki sauce, toss until well coated and marinate for 10 minutes. 3. When ready to cook, take a grill pan, place it over medium-high heat, grease it with oil, and when hot, add marinated eggplant. 4. Cook for 3 to 4 minutes per side until nicely browned and beginning to charred, drizzling with excess marinade frequently and transfer to a plate. 5. Sprinkle green onion on top of the eggplant and then serve.

Scalloped Potatoes

Serving: 2; Preparation time: 10 minutes; Cooking time: 30 minutes; Nutritional Info: 308 Cal; 5.4 g Fats; 7 g Protein; 57.4 g Carb; 8.1 g Fiber; Ingredients 1 1/3 tablespoon flour

3 potatoes, peeled, sliced 2 green onions, sliced 6 tablespoons almond milk, unsweetened 3 tablespoons grated parmesan cheese ¼ teaspoon salt ¼ teaspoon ground black pepper 1/3 tablespoon butter, unsalted Directions 1. Switch on the oven, then set it to 350 degrees F and let it preheat. 2. Meanwhile, take a small saucepan, place it over medium-low heat, add butter and when it melts, stir in flour until smooth sauce comes together and then stir in salt and black pepper. Whisk in milk until smooth, then remove the pan from heat and stir in 2 tablespoons cheese until melted. 3. Take a baking pan, grease it with oil, line its bottom with some of the potato slices, sprinkle with one-third of green onion, and cover with one-third of the sauce. 4. Create two more layers by using remaining potatoes, green onion, and sauce, and sprinkle cheese on top. 5. Cover baking pan with foil, bake for 20 minutes, uncover the pan and continue cooking for 5 minutes until the top has turned golden brown. Serve straight away.

Mushroom and Green Onion Stir-Fry

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 81 Cal; 6.8 g Fats; 1.4 g Protein; 2.7 g Carb; 0.8 g Fiber; Ingredients 2 green onions, sliced, whites and greens separated 4 ounces sliced mushrooms ½ teaspoon minced garlic 1 teaspoon soy sauce 1 tablespoon olive oil 1/3 teaspoon salt ¼ teaspoon ground black pepper ¼ teaspoon red pepper flakes Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add half of the whites of onion and then cook for 2 minutes until softened.

2. Add remaining green onions along with garlic and mushrooms, stir well and then cook for 2 to 3 minutes until mushrooms have turned golden brown and tender. 3. Drizzle with soy sauce, sprinkle with salt, black pepper, red pepper flakes, stir until mixed and continue cooking for 1 minute until thoroughly heated. 4. Serve straight away.

Chickpeas and Asparagus Salad

Serving: 2; Preparation time: 10 minutes; Cooking time: 10 minutes; Nutritional Info: 211 Cal; 2.3 g Fats; 8 g Protein; 39.6 g Carb; 9.2 g Fiber; Ingredients 7 ounces diced potato 6 ounces canned chickpeas, liquid reserved 6 ounces asparagus 1 green onion, sliced 1 ¼ tablespoon balsamic vinegar ½ teaspoon salt; 1 ¼ tablespoon water

1/8 teaspoon garlic powder; 1/8 teaspoon dried basil 1/3 tablespoon lime juice Directions 1. Switch on the oven, then set it to 425 degrees F and let it preheat. 2. Meanwhile, take a medium saucepan, place potatoes in it, cover with water, then place it over medium heat and boil for 5 to 7 minutes until cooked. 3. Meanwhile, take a baking sheet, grease it with oil, and then spread asparagus in it 4. Sprinkle with onions and garlic powder on top and then bake for 8 minutes until roasted, stirring halfway. 5. Prepare the salad dressing and for this, take a small bowl, add vinegar, lime juice, and water in it and then stir in salt and basil in it until mixed. 6. When potatoes have cooked, drain the potatoes, transfer them into a medium bowl and then add chickpeas. Add asparagus, drizzle with prepared salad dressing, toss until mixed, and then serve.

Sauteed Carrot and Green Onions

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 123.5 Cal; 8.1 g Fats; 1 g Protein; 11.7 g Carb; 3.7 g Fiber; Ingredients 4 carrots, peeled, sliced in rounds 2 green onions, diced ½ teaspoon salt ¾ tablespoon olive oil ½ tablespoon butter, unsalted ¼ teaspoon ground black pepper Directions 1. Take a medium bowl, fill it half full with water, add some ice, and set aside until required. 2. Take a medium saucepan, place it over medium heat, fill it half full with water, add 2/3 teaspoon salt, stir until mixed and bring it to a rolling boil. 3. Then add carrot slices, cook them for 3 to 5 minutes, don’t overcook and then transfer them to the bowl containing icechilled water.

4. Let carrots soak until cooled and then pat dry. 5. Take a medium skillet pan, place it over medium heat, add oil and butter and wait until butter melts. 6. Then add carrot sliced and cook for 3 to 5 minutes per side until golden brown. 7. Add green onions, stir until mixed and cook for another minute. 8. Season carrots with salt and black pepper and serve.

Baked Potato

Serving: 2 Preparation time: 5 minutes; Cooking time: 12 minutes; Nutritional Info: 264 Cal; 13.2 g Fats; 2.6 g Protein; 33.6 g Carb; 7.2 g Fiber; Ingredients 2 medium red potatoes ½ teaspoon salt ¼ teaspoon ground black pepper 2 tablespoons olive oil

Directions 1. Switch on the oven, then set it to 450 degrees F and let it preheat. 2. Wash potatoes and then cut them in half. 3. Take a baking sheet, line it with parchment paper, place potato on it and then rub with oil until coated. 4. Sprinkle salt and black pepper over potatoes, turn them cutside up, and then use a fork to prick potatoes. 5. Bake for 10 to 12 minutes until potatoes have turned soft and edges are golden brown, then let them rest for 5 minutes and serve.

Potatoes and Mushrooms

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 158 Cal; 7 g Fats; 3.2 g Protein; 20.5 g Carb; 2.7 g Fiber; Ingredients

8 ounces diced potato 4 ounces sliced mushrooms ½ teaspoon garlic powder 1 tablespoon olive oil 3 tablespoons almond milk, unsweetened ¼ teaspoon salt 1/8 teaspoon ground black pepper 2 tablespoons water Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add mushrooms, stir in garlic powder and cook for 5 minutes. 2. Stir in water, then add potatoes, season with salt and black pepper and continue cooking for 5 minutes or more until potatoes have cooked. 3. Switch heat to the low level, stir in milk, and then simmer for 5 to 7 minutes until vegetables have thoroughly cooked. Serve straight away.

Lime Garlic Asparagus

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 85 Cal; 4.6 g Fats; 2.4 g Protein; 7 g Carb; 3.7 g Fiber; Ingredients 6 ounces asparagus ½ teaspoon garlic powder ¼ teaspoon salt 2 slices of lime 1 teaspoon olive oil ½ teaspoon ground black pepper Directions 1. Take a medium skillet pan, place it over medium heat, add oil and wait until it gets hot. 2. Then add asparagus, toss until coated, and cook for 2 to 3 minutes until evenly cooked and bright green. 3. Sprinkle with garlic powder, toss until mixed and continue cooking for 3 to 4 minutes until asparagus have turned tender.

4. Season with salt and black pepper, then divide asparagus between two plates and serve with lime slices.

Seasoned Brown Rice

Serving: 2 Preparation time: 5 minutes; Cooking time: 20 minutes; Nutritional Info: 330 Cal; 2.6 g Fats; 5.8 g Protein; 70.8 g Carb; 3.9 g Fiber; Ingredients 6 ounces brown rice ¼ teaspoon ginger powder ½ teaspoon dried basil 1/8 teaspoon cayenne pepper 1 tablespoon soy sauce 1 1/3 cup water Directions 1. Take a medium saucepan, place it over medium heat, add water and rice in it, and then bring it to a boil.

2. Switch heat to medium-low level and then simmer rice for 20 to 30 minutes until water is absorbed and rice has turned tender. 3. Remove pan from heat, fluff rice with a fork, add remaining ingredients and stir until well combined.

Black Bean and Zucchini Burger

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 227 Cal; 5 g Fats; 13 g Protein; 34 g Carb; 14 g Fiber; Ingredients 6 ounces canned black beans, drained ½ of zucchini, shredded ¼ teaspoon salt ½ tablespoon red chili powder 1 ½ tablespoon ground flaxseeds ¼ teaspoon garlic powder

¼ teaspoon ground cumin 1 tablespoon olive oil Directions 1. Take a medium bowl, place black beans in it, add flax and then mash half of the bean by using a fork; incorporate flaxseed into the beans. 2. Grate zucchini, wrap it in a cheesecloth to remove excess moisture, then add to black beans mixture and stir until well incorporated. 3. Take a medium skillet pan, place it over medium heat, add oil and wait until it gets hot. 4. Shape the black bean mixture into four patties, then add them to the pan and cook for 4 to 5 minutes per side until nicely browned.

Avocado and Cucumber Soup

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes;

Nutritional Info: 139 Cal; 9.8 g Fats; 1.7 g Protein; 10.7 g Carb; 6.6 g Fiber; Ingredients 1 medium avocado, peeled, pitted, sliced 1 cucumber, chopped 1/4 of lime, juiced ½ teaspoon garlic powder ½ cup water ¼ teaspoon salt 1 teaspoon ground cumin Directions 1. Place all the ingredients in the food processor and then blend for 2 to 3 minutes until smooth. 2. Pour soup between two bowls, chill it in the refrigerator for 45 minutes and then serve.

Black Bean and Corn Salad

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 245 Cal; 8 g Fats; 10.9 g Protein; 34.8 g Carb; 12.8 g Fiber; Ingredients 8 ounces canned black beans, drained 4 ounces corn 1 tomato, chopped 2 green onions, sliced ½ of avocado, sliced ¼ teaspoon red chili powder ¼ teaspoon salt ¼ of lime, juiced, zested 4 tablespoons apple cider vinegar 4 tablespoons olive oil

Directions 1. Take a medium bowl, place black beans in it, and then add corn, tomato, onion, and avocado in it. 2. Prepare the dressing and for this, take a small bowl, place remaining ingredients in it and stir until mixed. 3. Drizzle the dressing over salad, toss until coated, and then serve.

Cilantro Lime Rice

Serving: 2 Preparation time: 5 minutes; Cooking time: 20 minutes; Nutritional Info: 228 Cal; 1.8 g Fats; 4 g Protein; 49 g Carb; 2.3 g Fiber; Ingredients 2/3 cup brown rice 1 1/3 cup water ¼ teaspoon garlic powder 1/3 teaspoon salt ¼ bunch of cilantro, chopped

1 tablespoon lime juice 1/8 teaspoon ground black pepper Directions 1. Take a medium saucepan, place it over medium heat, pour in water, add rice, stir in salt, garlic powder, and bring it to a boil. 2. Ten switch heat to medium-low level and simmer rice for 20 to 30 minutes until water is absorbed and rice has turned tender. 3. Then remove the pan from heat, fluff rice with a fork, add remaining ingredients and stir until mixed.

Spinach Casserole

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 435 Cal; 36.7 g Fats; 15.2 g Protein; 10.9 g Carb; 3.1 g Fiber; Ingredients 10 ounces spinach ¾ tablespoon Italian seasoning 1 teaspoon minced garlic 3 ounces grated parmesan cheese 2 tablespoons butter

1/3 teaspoon salt ¼ teaspoon ground black pepper 2 tablespoons olive oil Directions 1. Switch on the oven, then set it to 400 degrees F and let it preheat. 2. Take a medium pot half full with water, bring it to a boil, then add spinach and cook for 1 minute until wilted; drain spinach and set aside until required. 3. Take a small skillet pan, place it over medium-low heat, add oil and butter and wait until butter melts. 4. Then add garlic, salt, and Italian seasoning, stir and cook for 30 seconds until fragrant. 5. Take a mini casserole dish greased with butter, drizzle with butter mixture and then sprinkle cheese on top. 6. Bake spinach for 5 to 8 minutes until cheese has melted and nicely golden brown and then serve.

Black Beans and Rice

Serving: 2; Preparation time: 5 minutes; Cooking time: 20 minutes; Nutritional Info: 365 Cal; 8.5 g Fats; 9.1 g Protein; 63 g Carb; 8.3 g Fiber;

Ingredients 6 ounces brown rice 4 ounces spinach 4 ounces canned black beans, liquid preserved 1 green onion, sliced 1 tablespoon chopped cilantro 1 1/3 cup water; 1/3 teaspoon salt ½ tablespoon cumin seeds 2 tablespoons pesto sauce Directions 1. Take a medium saucepan, place it over medium heat, add water and rice in it, and then bring it to a boil. 2. Switch heat to medium-low level and then simmer rice for 20 to 30 minutes until water is absorbed and rice has turned tender. 3. Meanwhile, take a medium skillet pan, place it over medium heat and when hot, add black beans with their liquid and then stir in salt, cumin, and pesto. 4. Stir until mixed, bring it to a simmer, and continue cooking until all the liquid is absorbed. 5. Remove pan from heat, add spinach, stir until mixed, cover with a lid and let the pan stand until spinach leaves wilts. 6. When the rice has cooked, remove the pan from heat and then fluff rice with a fork. 7. Divide rice between two plates, top with black beans, onion, and cilantro, and then serve.

Cauliflower Steak

Serving: 2 Preparation time: 10 minutes; Cooking time: 13 minutes; Nutritional Info: 100 Cal; 4 g Fats; 4 g Protein; 11 g Carb; 5 g Fiber; Ingredients 1 whole head of cauliflower, destemmed ½ teaspoon of sea salt ¼ teaspoon ground black pepper ¼ teaspoon garlic powder ¼ teaspoon paprika 2 tablespoons olive oil Directions 1. Cut cauliflower head in half and then cut one half into four 1inch slices. 2. Take a rimmed baking sheet and then place cauliflower slice on it. 3. Take a small bowl, place all the spices in it and then stir until mixed. 4. Drizzle oil on both sides of cauliflower slices, season well with the spice mixture, and then place on a baking sheet

lined with foil. 5. Bake cauliflower for 5 minutes, then uncover it and continue baking for 8 minutes until golden brown and cooked, turning halfway.

Lime Pasta

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 210 Cal; 7.5 g Fats; 5.1 g Protein; 29.1 g Carb; 2.5 g Fiber; Ingredients 1 lime, juiced, zested 1 tablespoon olive oil ¼ teaspoon salt ¼ teaspoon red pepper flakes 4 ounces of spaghetti 1/8 teaspoon ground black pepper Directions

1. Prepare the spaghetti, and for this, cook it according to the instructions on the packet and then set aside. 2. Take a small bowl, add lime juice in it, add oil, salt, black pepper, and red pepper flakes and whisk until combined. 3. Divide cooked pasta between two plates, drizzle with the lime mixture evenly and toss until just mixed.

Rice and Corn Cakes

Serving: 2; Preparation time: 10 minutes; Cooking time: 26 minutes; Nutritional Info: 281 Cal; 9.9 g Fats; 4.2 g Protein; 43.2 g Carb; 3.7 g Fiber; Ingredients 1 tablespoon flaxseed 3 tablespoons hot water ½ cup of brown rice ½ cup of corn ¼ teaspoon salt 2 green onions, cooked 1/8 teaspoon ground black pepper 1 tablespoon olive oil; ¾ cup of water Directions

1. Take a medium bowl, place flaxseed in it, add water, stir until mixed and let the mixture stand until required. 2. Take a medium saucepan, place it over medium heat, add rice and water, and then bring it to a boil. 3. Switch heat to medium-low heat and then simmer rice for 10 to 15 minutes until thoroughly cooked. 4. Remove pan from heat, add corn, salt, and black pepper, stir until mixed and let the mixture for 5 minutes. 5. Add rice-corn mixture to the bowl containing flax mixture and then mash by using potato mashes until soft mixture comes together. 6. Shape the mixture into four patties. 7. Take a medium skillet pan, place it over medium heat, add oil and when hot, add patties and cook for 3 minutes per side until cooked.