The Complete Bariatric Cookbook for Beginners: Easy, Healthy & Delicious Recipes to Eat Well & Keep the Weight Off, Easy Meal Plans and Recipes for Every Stage of Bariatric Surgery Recovery

Table of contents :
Introduction
What does a gastric sleeve do?
With the gastric sleeve, how much weight will I lose?
A new diet that is healthy
Slowly eat and drink
Keep your meals small
Drink water between meals
Chew food thoroughly
Focus on high protein foods
Avoid high in fat foods and sugar
GASTRIC SLEEVE BARIATRIC RECIPES
1.Chocolate orange pudding
2.Split Pea Soup
3.Chicken Fried Rice
4.Beef Bone Broth
5.Turkey Meatball Recipe
6.Peanut Butter Balls
7.Mini Caprese Bites
8.STRAWBERRY FROZEN YOGURT
9.EGG ROLL IN A BOWL
10.Green Smoothie Recipe
11.Zucchini Lasagna
12.Bell Pepper Nachos
13.Southwest DEVILED Eggs
14.Asian Slaw Recipe with Peanuts
15.GREEK CHOPPED SALAD
16.Pesto Breakfast Pizza
17.Zoodles with Vegan “Meat” Sauce
18.Protein Hot Chocolate
19.Asian Red Cabbage Slaw with Peanuts
20.Edamame Hummus
21.Thai Chicken Coconut Curry
22.Slow Cooker Pulled Pork Recipe
23.Italian Ricotta Cheesecake
24.SESAME GINGER SALMON
25.Shrimp Ceviche
26.Garlic Parmesan Mashed Cauliflower
27.Halibut With Creamy Dill Sauce
28.RASPBERRY MUFFINS
29.Fire-Roasted Vegetable Salad
30.HOMEMADE TZATZIKI SAUCE
31.Tuna Cakes with Lemon Dijon Sauce
32.Mahi Mahi with Coconut Rice and Mango Salsa
33.Spaghetti Squash Chow Mein
34.Chocolate Orange Pudding
35.Roast Spiced Chicken
36.Cajun Onion Rings
37.Cherry Berry Bliss Smoothie
38. Best-Ever Beef Stew
39.Blackened Salmon Tacos
40.Peach-Berry Bliss Shake
41.Banana Cream Pie Smoothie
42. Parmesan Crisps
43.Tofu Stir-Fry
44.Vegetarian Jambalaya
45.Pina Colada Breakfast Shake
46.SKINNY VANILLA PROTEIN MILKSHAKE
47.Overnight Apple Oatmeal
48.VEGGIE BURGER WRAPS
49.Acorn Squash Soup
50.CHOCOLATE PROTEIN TRUFFLES
51.Manhattan Clam Chowder
52.Grilled Fish Taco Salad with Avocado Dressing
53.EASY BEEF AND BROCCOLI STIR FRY
54.Zero Waste Protein Milk
55.Chicken & Carrot Soup
56.Lentil Sloppy Joes
57.REFRIED BEANS
58.Summer Borscht
59. Turkey Chili
60.DUNGENESS CRAB CAKES
61.Bacon-Wrapped Chicken Breasts
62.Spaghetti Squash Chow Mein
63.Ginger Glazed Ham
64.Frita Beef Burgers
65.Cold Cucumber Salad
66.Vanilla Frozen Yogurt
67.The Ultimate Crab Cakes
68.Lamb hotpot
69.Chocolate Mocha Protein Cake
70.Blueberry Overnight Oats
71.Tempeh Bacon BLT
72.Honey Mustard Pork Tenderloin
73.Protein Banana Cream Pie
74.Scrambled Egg Muffins
75.Banana Caramel Milkshake

Citation preview

THE COMPLETE BARIATRIC COOKBOOK FOR BEGINNERS Easy, Healthy & Delicious Recipes to Eat Well & Keep the Weight Off, Easy Meal Plans and Recipes for Every Stage of Bariatric Surgery Recovery

by: Anna S. Shorna

TABLE OF CONTENTS INTRODUCTION What does a gastric sleeve do? With the gastric sleeve, how much weight will I lose? A NEW DIET THAT IS HEALTHY Slowly eat and drink Keep your meals small Drink water between meals Chew food thoroughly Focus on high protein foods Avoid high in fat foods and sugar GASTRIC SLEEVE BARIATRIC RECIPES 1.Chocolate orange pudding 2.Split Pea Soup 3.Chicken Fried Rice 4.Beef Bone Broth 5.Turkey Meatball Recipe 6.Peanut Butter Balls 7.Mini Caprese Bites 8.STRAWBERRY FROZEN YOGURT 9.EGG ROLL IN A BOWL 10.Green Smoothie Recipe 11.Zucchini Lasagna 12.Bell Pepper Nachos 13.Southwest DEVILED Eggs 14.Asian Slaw Recipe with Peanuts 15.GREEK CHOPPED SALAD 16.Pesto Breakfast Pizza 17.Zoodles with Vegan “Meat” Sauce 18.Protein Hot Chocolate 19.Asian Red Cabbage Slaw with Peanuts 20.Edamame Hummus 21.Thai Chicken Coconut Curry 22.Slow Cooker Pulled Pork Recipe 23.Italian Ricotta Cheesecake 24.SESAME GINGER SALMON 25.Shrimp Ceviche 26.Garlic Parmesan Mashed Cauliflower 27.Halibut With Creamy Dill Sauce 28.RASPBERRY MUFFINS 29.Fire-Roasted Vegetable Salad 30.HOMEMADE TZATZIKI SAUCE 31.Tuna Cakes with Lemon Dijon Sauce 32.Mahi Mahi with Coconut Rice and Mango Salsa

33.Spaghetti Squash Chow Mein 34.Chocolate Orange Pudding 35.Roast Spiced Chicken 36.Cajun Onion Rings 37.Cherry Berry Bliss Smoothie 38. Best-Ever Beef Stew 39.Blackened Salmon Tacos 40.Peach-Berry Bliss Shake 41.Banana Cream Pie Smoothie 42. Parmesan Crisps 43.Tofu Stir-Fry 44.Vegetarian Jambalaya 45.Pina Colada Breakfast Shake 46.SKINNY VANILLA PROTEIN MILKSHAKE 47.Overnight Apple Oatmeal 48.VEGGIE BURGER WRAPS 49.Acorn Squash Soup 50.CHOCOLATE PROTEIN TRUFFLES 51.Manhattan Clam Chowder 52.Grilled Fish Taco Salad with Avocado Dressing 53.EASY BEEF AND BROCCOLI STIR FRY 54.Zero Waste Protein Milk 55.Chicken & Carrot Soup 56.Lentil Sloppy Joes 57.REFRIED BEANS 58.Summer Borscht 59. Turkey Chili 60.DUNGENESS CRAB CAKES 61.Bacon-Wrapped Chicken Breasts 62.Spaghetti Squash Chow Mein 63.Ginger Glazed Ham 64.Frita Beef Burgers 65.Cold Cucumber Salad 66.Vanilla Frozen Yogurt 67.The Ultimate Crab Cakes 68.Lamb hotpot 69.Chocolate Mocha Protein Cake 70.Blueberry Overnight Oats 71.Tempeh Bacon BLT 72.Honey Mustard Pork Tenderloin 73.Protein Banana Cream Pie 74.Scrambled Egg Muffins 75.Banana Caramel Milkshake

CONCLUTION

INTRODUCTION What does a gastric sleeve do?

A gastric sleeve acts by removing a substantial part of your stomach permanently. As your stomach 's capacity is drastically diminished, it can only hold a small portion of food. After eating far less food, you would feel full and be less hungry between meals. With the gastric sleeve, how much weight will I lose?

Usually, up to 70% of the excess weight loss is expected to be lost. From the baseline starting point, the sleeve gastrectomy usually results in 25 to 35 percent body weight loss or 50 to 70 percent excess weight loss. The difference between your target weight and your present weight is your excess body weight.

A NEW DIET THAT IS HEALTHY

Gastric bypass surgery decreases your stomach 's size and improves the way food reaches your bowels. It 's critical to get adequate nourishment after surgery while keeping your goals for weight loss on track. You may be advised by a doctor: Slowly eat and drink: To stop dumping syndrome, take at least 30 minutes to eat your meal.

Keep your meals small: Eat a few small meals per day. You will start with six small meals a day, then move to four meals, and finally, three meals a day when you adopt a daily diet. Around half a cup to 1 cup of food should be included in each meal.

Drink water between meals: You'll need to drink at least 8 cups of fluids a day to prevent dehydration. But consuming too much liquid can leave you feeling overly full at or during mealtime and keep you from eating enough nutrient-rich food.

Chew food thoroughly: The new opening that leads into your small intestine from your stomach is very narrow and can be blocked by larger food bits. Blockages prevent your stomach from leaving food and can cause vomiting, nausea, and abdominal pain. Until swallowing, take small bites of food and chew them to a purified consistency.

Focus on high protein foods: Before eating other foods in your meal, eat these foods.

Avoid high in fat foods and sugar: these foods move rapidly and induce dumping syndrome through your digestive system.

GASTRIC SLEEVE BARIATRIC RECIPES

1.CHOCOLATE ORANGE PUDDING Prep: 15 Minutes Cook: 50 Minutes Serves: 6

Ingredients • • • • • • • • • • • • •

Melted butter Extra 75g melted unsalted butter 1/2 cup light milk 3/4 cup raw caster sugar 1 egg 1 1/2cups self raising flour (gluten free) 3 Tbsp cocoa powder Finely grated zest juice of 2 oranges 1/2 cup roughly chopped chocolate orange lollies 3/4 cup brown sugar 1 1/2cups boiling water Vanilla ice-cream

Method 1. Preheat the oven to 180C. Lightly grease a 6 cup size ovenproof dish out of melted butter. Mix the extra melted butter, milk, raw castor sugar and eggs in a bowl and shake until tender. Stir in the flour and cocoa for 2 tsp, then beat until smooth. Stir the orange zest in it. 2. Spoon bata cut into prepared bowls, then stir in the lollipops of chocolate orange. Mix the brown sugar and the remaining cocoa in a small bowl and spread it on the surface of the butter. Attach the butter to the orange juice and boiling water, then cook for 50 minutes or serve with vanilla ice cream until cooked with the squares after checking.

2.SPLIT PEA SOUP prep time: 9 Minutes cook time: 2 Hours 1 Minutes total time: 2 Hours 10 Minutes

Ingredients • • • • • • • • • • • • •

8 cups of water 1 lb. bag dry split peas 1 ham bone 2 cups diced ham 2 cups diced onions 2 cups diced carrots 1 Tbsp butter 2 Tbsps Olive Oil 1 ½ Tbsps onion powder 1 tbsp minced garlic 2 bay leaves 2 sprigs thyme 1 diced russet potato

Instructions

Stove Top 1. Have the peas washed. Put the water in a large soup pot, split the lentils and unclean ham bones and bring them to a boil. 2. All ingredients except potatoes are added. Decrease it to a simmer. 3. Let the soup cook with a little crack for a couple of hours. This gives the pea time to cook and thicken the soup and absorb it perfectly from the bones of the ham (recommend 5 + hours and more for higher altitudes). 4. Around 40 minutes before dinner, add the potatoes. 5. Remove the ham bone / hawk, bay leaf and thyme stalks as soon as the potatoes are tender. Serving and enjoying!

Instant Pot 1. Have the peas washed. To the 6 + quart instant pot , add all of the ingredients. Please make sure the pot is not more than 2/3 full. 2. Secure the pan (or press the 'Pressure Cook' button) and set it to cook on high for 25 minutes. 3. When finished, 10-15 minutes pass before the quick release valve is triggered. This allows for a gradual release of much of the stress, allowing the soup to cook longer. 4. Remove the stems of the bones / hawks, bay leaves and thyme. Serve and Enjoy!

Slow Cooker Have the peas washed. In a large slow cooker (5 quarts or more), add all the ingredients. Cook it on low for 8 hours or on high for 6 hours. When the peas are soft, they are ready to serve and the soup has reached the amount of thickness you want. Remove the stalks of ham bone / hawk, bay leaf and thyme and serve!

Nutrition Calories: 343 kcal, Carbohydrates: 33 g, Protein: 19 g, Fat: 15 g, Cholesterol: 33 mg, Sodium: 1188 mg, Potassium: 912 mg, Fiber: 9

g, Sugar: 6 g, Calcium: 68 mg, Iron: 2.3 mg

3.CHICKEN FRIED RICE Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes

Ingredients • • • • • • • • • • • •

3 cups of long grain cooked brown rice 3/4 lb bonelss skinless chicken breasts, diced into 4-inch pieces 1 Tbsp divided toasted sesame oil 1 Tbsp divided canola oil 1 carrots blend 1/3 cups frozen peas 3 chopped green onions 2 minced cloves garlic 2 large eggs 3 Tbsp low sodium soy sauce Salt and fresh ground black pepper Sriracha

Instructions 1. Heat 1 1/2 tsp of sesame oil and 1 1/2 tsp of canola oil in a large nonstick skillet over medium to high heat. Once the chicken pieces are warmed, season with light salt and pepper and sauté for approximately 5 to 6 minutes until cooked through. Place a plate with the chicken and put it on one side.

2. Add the remaining 1 1/2 tsp of sesame oil and 1 1/2 tsp of canola oil, then return the skillet to medium-high heat. Add the mixture of peas and carrots and green onion and cook for 1 minute, then add the garlic and proceed to cook for another 1 minute. Over the edges of the ute pan, push the vegetables, add the eggs in the middle, and cook and bake the scam. 3. Return the rice to the chicken skillet. Add soy sauce to season and add salt and pepper to taste. If required, serve hot with Srirach.

4.BEEF BONE BROTH ACTIVE TIME: 30 minutes TOTAL TIME: 9 to 24 hours

INGREDIENTS • • • • • • • •

4 pounds beef bones (A mixture of bone marrow and bone marrow contains little flesh on them) 2 medium unpeeled carrots (cutted into 2 inch pieces) 1 medium leek, end trimmed (cutted into 2 inch pieces) 1 medium quartered onion 1 halved crosswise garlic head 2 celery stalks (cutted into 2 inch pieces) 2 bay leaves 2 tbsps black peppercorns

•

1 tbsp cider vinegar

PREPARATION 1. Preheat the oven to 450F. In a pan or on a rimmed baking sheet, place the beef bones, mustard, onions, carrots and garlic and fry for 20 minutes. Toss the contents of the pan and continue to fry until deep brown for 20 minutes. 2. Fill 12 cups of water (well filtered) with a wide (at least 6-quart) stockpot. Add the celery, bay leaves, vinegar and black pepper. With some juice, scrape the fried bones and vegetables into the pot. To cover the bones and vegetables, add more water if needed. 3. Bring this to a gentle boil and cover the pot. Decrease the heat and cook in the oven with a small amount of azalea, sometimes with at least 8 hours of skimming foam and 24 hours of extra fat in the oven. The more you boil it, the better your broth will be. (Do not leave the top of the oven, just cool and continue mixing for a while the next day) To make sure that the bones and vegetables are fully submerged, add more water. You can cook similar quantities of broth in a small cooker. 4. Remove the pot from the heat and let it cool down a little. Using a fine mesh sieve to spread the brown and discard the bones and vegetables. Keep cooling in small containers until only wet, then refrigerate overnight. On top of the pepper broth, strip the hard fat.

5.TURKEY MEATBALL RECIPE Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Servings: 12

Ingredients • •

1 pound ground turkey lean 3/4 cup Panko bread crumbs

• • • • • • • • • • • • •

1/4 cup chopped sweet onion purple 1 large lightly beaten egg 2 cloves chopped or pressed garlic 3 tbsp Worcestershire sauce 1 tbsp soy sauce 1 tbsp yellow mustard 1 tsp red pepper flakes 1 1/2 tsp cajun seasoning 1/2 tsp ground cumin 1/2 tsp ground sea salt 1/2 tsp ground pepper 2 tbsp butter 1 tbsp olive oil

Instructions 1. 2. 3. 4. 5. 6. 7. 8.

Use a mixing bowl to add the ground turkey and all the ingredients. With a wooden spoon, stir in the turkey meatballs. With clean hands or a wooden spoon, combine well. Create little balls of golf size with your own hands Make meatballs for turkey by hand Place them on a dish or tray. Heat the butter and olive oil on a wide scale over a medium heat. Attach the turkey meatballs and cook them on each side for a couple of minutes. 9. Cook the turkey meat in butter and olive oil in a cast iron skillet pan. 10. Using a wooden spoon, turn them over. Rotate them so that they are uniformly cooked. 11. You want to get them deep, dipped golden brown (sometimes they look almost free, but they don't look!). Turkey meatballs can get very dark. 12. Cover the pan until each side is browned and cook for a further 5 minutes. 13. In a cast iron scallop, turkey meat is cooked. 14. Use the meat thermometer and you can remove the meatballs from the pan when it hits 120-135 degrees. 15. Cut a ball of meat in half and check if it has been finished, to

be extra sure. Cooking the meat perfectly with the turkey is important.

6.PEANUT BUTTER BALLS Prep Time: 30 minutes Chilling time: 1 hour 20 minutes

INGREDIENTS • • • • • •

1 cup creamy peanut butter 6 tbsps unsalted butter 2 cups powdered sugar 1/2 tsp pure vanilla extract 1/8 tsp salt 12 ounces chopped semi sweet chocolate

INSTRUCTIONS 1. Line the parchment paper with a large baking sheet. Set aside, only. 2. Whisk together the peanut butter and butter in a large mixing bowl, using a handheld mixer, until well mixed. Add the powdered sugar, vanilla extract, and salt and mix until fully mixed, preventing the bowl from scraping as required. 3. Pour out the peanut butter mixture, roll it into balls and put it on a prepared baking sheet using a tbsp measuring spoon or cookie scoop. With a peanut butter ball, move the baking sheet to the fridge for 20 minutes. 4. Put the chopped chocolate in a microwave-safe, medium-sized dish. Stir well in intervals of 20-30 seconds after each phase in the microwave until fully melted and smooth. 5. Then remove the baking sheet from the refrigerator with the peanut butter balls. Dip in the melted chocolate for each peanut butter, then return to the baking sheet. 6. Transfer the baking sheet to the fridge for 45 minutes to 1 hour or until the chocolate has hardened until the peanut butter balls are coated in the chocolate.

7.MINI CAPRESE BITES Prep Time: 20 Mins

Ingredients • • • • • • • • •

1 pt. halved grape tomatoes 10 to 12 small mozzarella cheese balls 32 (4 inch) wooden skewers 1/4 cup extra virgin olive oil 2 tbsps balsamic vinegar 1/4 tsp kosher salt 1/4 tsp pepper 6 (thinly sliced) fresh basil leaves Kosher salt and pepper

How to Make It 1. Mix half a tomato halve, 1 slice of cheese and one more tomato halve in each slice and put the skewers in a shallow serving dish. 2. Shake the oil and the 3 ingredients that follow. Sprinkle with salt and pepper and basil. Rain oil mixture on skewers; 3. It is possible to replace a package of fresh mozzarella sliced into 1 (8oz.) 1/2-inch cubes.

8.STRAWBERRY FROZEN YOGURT Prep Time: 10 Total Time: 4 hours 10 minutes

INGREDIENTS 2 cups of milk Greek yogurt 1/4 cup of honey 1 tbsp fresh lemon juice

1 tsp vanilla extract 1 cups stems removed and finely diced strawberries

INSTRUCTIONS 1. Stir together all ingredients until well mixed. Adjust the sugar to your liking. 2. Add a jar that is freezer-safe, seal the Lid and refrigerate for 4-6 hours or only firm or overnight. 3. Before serving, sit for 20-30 minutes to loosen up. For a creamy consistency, stir and mash up before serving.

9.EGG ROLL IN A BOWL prep time: 15 minutes cook time: 15 minutes total time: 30 minutes servings: 4 servings

INGREDIENTS Sauce • • • •

1/2 tbsp cornstarch 3 tbsps lite soy sauce 3 tbsps chicken broth 2 tsp sesame oil

• • • •

1 tbsp light brown sugar 1 tbsp rice vinegar 1/2 tbsp sriracha 1/4 tsp white or black pepper

Egg Roll • • • • • • • • •

1 tbsp vegetable oil 1 cup thinly sliced red onion 1 tbsp finely minced ginger 1 tbsp finely minced garlic 1 pound ground pork 1 cup red bell pepper 1 package coleslaw mix or 16 ounces chopped cabbage plus 1 and 1/2 cups matchstick carrots 2-3 green onions, for garnish white rice for serve

INSTRUCTIONS 1. Sauce: Start with the sauce whispering together. Using a fork to whisk the cornstarch and 1 tbsp of soy sauce together in a small bowl. The remaining 2 tbsps of soy sauce, 3 tbsps of chicken broth, 2 tbsps of sesame oil, 1 tbsp of light brown sugar, 1 tbsp of rice vinegar, 1/2 tbsp of Srirach sauce, and 1/4 tbsp of white pepper are added when smooth. Whisk until set aside and smooth. 2. VEGGIE PREP: As soon as cooking is done, get all ready! Halve the red onion and thin one section of it. Stir well with ginger and garlic. Open the mixture of coleslaw or cut the cabbage. Remove from the red pepper the stems and seeds and very thinly cut the red pepper and then horizontally cut it. Thinly sliced green onions. 3. Cook pork: Heat a medium (minimum 12 inches) or large, deep sauce pan over medium heat. Add 1 tbsp of vegetable oil and add to the quota with a whisk. Decrease the heat to medium when the oil becomes shiny, and add 2-3- onions. For a minute, cook and then reduce the flame to medium height. Stir in the ginger and garlic and

cook (or until fragrant) for 30 seconds to one minute. Place the onions on the edges of the pan, turn the heat up, and add the ground pork to the middle of the pan. For 30 seconds, cook it without stirring. Mix the onion, garlic and ginger in the pork, then use a wooden spoon to cut the meat and cook until yellow, around 5-7 minutes. 4. Cook Wet: Decrease the heat to medium high. Add red pepper and cholesterol into a whole bag (or chopped cabbage and matchstick carrots). It may seem like a lot, but it looks fantastic. Stir for 2 minutes, then add the sauce and stir. For around 2-4 minutes, continue cooking, stirring and combining the ingredients or until the sauce is soaked and the whole crop is soft. 5. Finish: To taste, add additional soy sauce, sauerkraut and pepper and / or salt as desired. Garnish with green onions. Serve with rice as desired or. You can add some Srirach Mayo if you like creamy ingredients.

10.GREEN SMOOTHIE RECIPE Prep Time: 5 minutes Total Time: 5 minutes Servings: 1

Equipment •

Blender

Ingredients • • • • • •

2 cups fresh spinach 1 cup frozen mango 1/2 cup frozen pineapple 1/2 frozen banana 1-2 tbsps parsley fresh 1/2-3/4 cup coconut water

Instructions 1. In a blender, place the couch, mango , pineapple, banana, parsley and coconut water. I suggest using a high-powered blender such as Vitamix, 2. Mix until smooth or soft. Serve 1 glass now.

Notes Provide supplies with add-ins at Smooths. Here are some suggestions that can be applied to this simple smoothie recipe for additional nutrients: • • • • • •

1 tbsp chia seeds 1 tbsp horn seeds 2 tbsps plain, not flavored pea protein powder 1 tsp spirulina powder 1 tsp chlorella powder 1 scoop of greens drink powder

Nutrition Calories: 231 kcal | Carbohydrates: 56 g | Protein: 5 g | Fat: 1 g | Sodium: 179 mg | Potassium: 1213 mg | Fiber: 8 g | Sugar: 41 g | Calcium: 117 mg | Iron: 3 mg

11.ZUCCHINI LASAGNA PREP TIME: 30 minutes COOK TIME: 50 minutes

INGREDIENTS For the sauce: • • • • •

1/4 cup extra-virgin olive oil 4 minced cloves garlic 2 jars crushed tomatoes 1/2 tsp kosher salt

For the zucchini: • • •

3 large zucchini 1 tsp kosher salt

For the filling: 16 ounces of ricotta whole milk cheese 2 ounces of low-moisture coarsely grated whole-milk mozzarella 2 ounces Pecorino Romano cheese coarsely grated (about 1/2 cup) 1/4 cup fresh basil leaves that are finely chopped 2 minced, divided cloves garlic 1 tsp finely grated lemon zest 1 large egg Fresh ground black pepper

For assembly: • • • • •

4 ounces whole-milk low-moisture mozzarella cheese, grated 2 ounces Pecorino Romano coarsely grated cheese Olive oil 4 tbsps thinly sliced, divided fresh basil leaves

INSTRUCTIONS 1. Make the sauce: Heat oil over medium heat in a medium saucepan

2.

3.

4. 5. 6.

7.

8.

until stiff. Add the garlic and mix until fragrant, for 1 to 2 minutes. Add salt and pasta, then wash the jars with 1/2 cup water; To the saucepan, add tomato water. Stir gently for approximately 30 minutes until the oil is on top of the sauce. Season to taste and, if needed, season with salt and pepper, then slightly cool and remove from the heat. Fry the zucchini: Meanwhile, cut the zucchini crosswise in half, then cut each piece along the length into 1/4 inch thick planks. Place the zucchini pieces in a bowl, toss gently with the salt and place for 15 minutes in a sink or bowl to drain. In the center of the oven, arrange a rack and heat the oven to a temperature of 450 ° F Arrange two rimmed baking sheets with glasses paper. Between the baking sheets, divide the zucchini planks into single layers, then dry with a paper towel. Fry the zucchini until it becomes dry to the touch, for 10 to 15 minutes. Filling and preparing for assembly in the meantime. Fill: Stir together all the filling ingredients in a large bowl. Prepare for assembly: For assembly, stir the remaining mozzarella and pecorino together in a medium bowl. Remove the zucchini from the oven, then reduce the temperature to 375 degrees Fahrenheit and lightly cover the 9x13 inch baking dish with oil. Spoon in enough tomato sauce so that the bottom of the dish is thinly coated. Arrange the zucchini planks down the length of the dish in two rows. There could be a bit of room between the line, which is all right! Dot half of the filling mixture into a thin layer and spread carefully. Sprinkle the basil with 1 tbsp, then top with 3/4 cup of the sauce. Repeat with the stuffing, basil, and sauce with another layer of zucchini. Top with 3/4 cup sauce with the remaining zucchini. Sprinkle with a combination of mozzarella-Pecorino. On a baking sheet, place the baking dish. Bake for 40 to 50 minutes,

until bubbly and golden-brown. Let cool for 10 minutes, then sprinkle with the remaining 2 tbsps of basil before eating

12.BELL PEPPER NACHOS Ingredients • • • • • • • • • • • •

2 medium green peppers 1 medium sweet red pepper 1 medium sweet yellow pepper 2 medium seeded and chopped plum tomatoes 1/3 cup chopped onion 1 tsp chili powder 1/2 tsp ground cumin 1-1/2 cups cooked rice 1/2 cup shredded Monterey Jack cheese 1/4 cup minced fresh cilantro 1/4 tsp hot pepper sauce 1/2 cup shredded sharp cheddar cheese

Directions 1. Slice the peppers into 1-1/2- to 2-inch pieces. With circles. Cut every square diagonally in half to form two triangles; set aside. Cook the tomatoes, onion, chili powder, and cumin in a lightly greased skillet over medium heat for 3 minutes or until the onion is tender, stirring

occasionally. 2. Remove from the heat. Stir in the rice, Monterey Jack cheese, hot pepper sauce and cilantro. Spoon onto each pepper triangle with a heaping tbsp. Place on baking sheets which are greased. Sprinkle of cheese of cheddar. 3. Broil 6-8 in. 3-4 minutes or until the cheese is bubbly and the rice is heated through the heat. 4.

13.SOUTHWEST DEVILED EGGS prep time: 20 MINUTES cook time: 10 MINUTES yield: 24 SERVINGS

INGREDIENTS For the deviled eggs: • • • • • • • •

12 boiled and peeled Eggs 1/3 cup plain Greek yogurt 3 tbsps mayonnaise 1 tsp Dijon mustard 3 tbsps sharp cheddar cheese, shredded 1 tbsp cilantro, minced 2 tsp green onions, minced 1 tsp taco seasoning

For the toppings (optional): • • • • • • •

Pickled red onion Raw red onion Jalapeño Pickled jalapeño Cilantro halved Grape or cherry tomatoes Avocado

• • •

crumbled Bacon sliced Green onion diced Bell peppers

DIRECTIONS 1. Cut the egg lengthwise in half. Remove the yolks and put in a medium container for mixing. Place it on a white serving platter. 2. With a fork, scrape until no large pieces are identified. Yogurt, mayonnaise and mustard are added. Add some more yogurt and / or mayonnaise if the mixture appears dry. 3. Marinade with cheese, cilantro, green onions and taco seasoning. Stir to blend. In a piping bag or zip-top bag, put the yolk mixture and cut a corner. Take the white section of the egg with the yolk mixture. 4. Select as needed. The Deviled eggs are better served immediately.

14.ASIAN SLAW RECIPE WITH PEANUTS SERVINGS: 8 servings PREP TIME: 15 mins COOK TIME: 0 mins TOTAL TIME: 15 mins

Ingredients • • • • • • • •

10 oz shredded green cabbage 10 oz shredded carrot 1/2 small shredded head red cabbage 1 bunch scallions white and greens 1/2 cup cilantro roughly chopped 2/3 cup roughly chopped dry roasted peanuts Asian Slaw Dressing 1/4 cup soy sauce

• • • • • •

1/4 cup canola oil 2 tbsps truvia 1 tbsp fresh ginger grated 2 cloves garlic grated 1 tbsp sesame oil salt & pepper

Instructions 1. Toss the ingredients for the sluff in a bowl. 2. Combine the ingredients of the shake dressing in a separate bowl to slip over. To combine, toss. Add the peanuts, then toss them again. Serve with peanuts and extra coriander. 3. Up to 3 days in an airtight container stored in a cool refrigerator.

15.GREEK CHOPPED SALAD INGREDIENTS FOR THE SALAD: 3 c. halved cherry or grape tomatoes 2 large English chopped cucumbers

1 large seeded and diced green bell pepper 1 large seeded and diced red bell pepper 1 cup of diced red onion 1 cup of pitted and roughly chopped Kalamata olives 1/2 cup of chopped fresh mint 1/3 cup of chopped fresh parsley 1/3 cup of chopped fresh oregano 1 8-oz. block of feta, diced

FOR THE SALAD DRESSING: 1/2 cup of squeezed fresh lemon juice zest of 1 lemon 1/4 c. white balsamic vinegar 1/4 c. extra-virgin olive oil 6 medium minced garlic cloves 2 tsp. Dijon mustard 1/4 tsp. kosher salt 1/8 tsp. freshly ground black pepper

INSTRUCTIONS FOR THE SALAD: 1. Combine all the salad ingredients, except the whipped cheese, in a big bowl. Gently toss to mix.

FOR THE SALAD DRESSING: Mix all the ingredients of the salad dressing with water In a small bowl

TO FINISH THE SALAD: 2. It is best to prepare this salad a few hours right before serving to get the best flavor.

3. Put aside, fold gently every hour or so, until ready to serve. Add more dressing when ready to serve if desired. Then the whipped cheese is added and folded again to blend. With extra salt and freshly ground black pepper, sprinkle gently.

16.PESTO BREAKFAST PIZZA Prep: 15 mins Cook: 15 mins Total: 30 mins Servings: 8

Ingredients 1 serving cooking spray 5 large beaten eggs 2 chopped and drained plum tomato 4 slices crumbled cooked bacon 1 tbsp whipped cream cheese ½ tsp dried parsley 1 pinch salt ground black pepper 2 tsp basil pesto

1 package pre baked pizza crust 1 cup shredded Cheddar cheese

Directions 1. The oven should be preheated to 425 degrees Fahrenheit 2. A medium cooking spray skillet; warm over medium heat. 3. In a bowl, put together the boiled eggs, onions, bacon, cream cheese, parsley, salt and pepper. Cook and stir for 3 to 5 minutes, until the eggs are set. 4. Spread the pesto evenly over the crust of the pizza and layer it with the egg mixture. Sprinkle the end with cheese. 5. In the preheated oven, melt the cheese and bake until the pizza is hot, 10 to 15 minutes. Slice and serve.

17.ZOODLES WITH VEGAN “MEAT” SAUCE Servings: 4 Prep Time: 5 minutes Total Time: 20 minutes

Ingredients: 1 tsp olive oil ½ medium finely diced onion "Beyond Beef" 1 pound Beyond Burger soil 1 tbsp Italian seasoning 28 oz canned crushed tomatoes ½ tsp salt 8 cups uncooked zucchini

Instructions: 1. Over medium heat, chop the onion in olive oil for 3-5 minutes, until it is translucent. 2. Turn the heat to medium-high and cook for about 5 minutes or until the meat is no longer pink. Add ground beef alternatives and cooked Italian pots. 3. In the cooker, put the pieces and salt and cook for 10 minutes.

4. Remove the spiral jellies on the side of each package for around 2-4 minutes or until gently softened when cooking the sauce. 5. Serve jaggery with tomato sauce on top. If needed, garnish with fresh basil or cheese substitute (macros not included) 6. Store in the refrigerator in an air-tight container for 3-5 days.

18.PROTEIN HOT CHOCOLATE ingredients 1 scoop protein powder (unsweetened) 2 tbsp unsweetened cocoa powder 2 tbsp monk fruit sweetener 1 tsp of vanilla bean paste 1/4 cup of hot water 1 tbsp hot coffee 1 cup of almond milk

instructions 1. In a small saucepan, measure all of the dry ingredients (including the honey). On a low heat, put the sauce pan. Then stir together until well blended with the dry ingredients. 2. Gently stir in hot water (this will make your hot chocolate nice and creamy) until a creamy paste is formed. 3. Turn the bottom of the pan to medium high and shake gently over the non-dairy milk and coffee. (if you are use it) 4. Shake the liquid until the mixture is hot and boiling, over mediumhigh heat.It can be take 3-5 minutes or so. 5. Transfer the mixture carefully to a large mug and enjoy it!

19.ASIAN RED CABBAGE SLAW WITH

PEANUTS Total: 15 min Prep: 15 min Yield: 6 servings

Ingredients 2 tbsps roasted no-salt-added creamy peanut butter 1 tbsp spicy mustard 1 tbsp toasted sesame oil 1 tbsp soy sauce Two tablespoons of new ginger, peel and rub. 2 tsp honey About 2 tbsps Juice of 1 lime 6 cups of packed thinly sliced red cabbage 1/4 cup of thinly sliced fresh basil 2 tbsps chopped fresh cilantro 3 thinly sliced scallions, green and white parts 2 to 3 tbsps chopped roasted unsalted peanuts

Directions 1. Combine the peanut butter, mustard, sesame oil, soy sauce, ginger, honey and lime juice in a large bowl. To coat, add the cabbage, basil, cilantro and scallions and toss. 2. Transfer to a dish, sprinkle with peanuts and serve right away.

20.EDAMAME HUMMUS prep time: 15 MINUTES cook time: 0 MINUTES total time: 15 MINS

Ingredients 1 1/2 cups shelled edamame 1/3 cup water 1/3 cup tahini 2 tbsp olive oil 1 tsp sesame oil juice of 1 lemon 2 garlic cloves 1/2 tsp cumin 1 tsp salt 1/2 tsp pepper 1 big handful cilantro

Instructions 1. Boil them in a medium pot for 3-4 minutes, if you use frozen edamame. Strain and put aside. 2. Add the adamant, water, tahini, olive oil, and sesame oil to your food processor and puree for 2 minutes , 3. Purify it again for 4-5 minutes with lemon juice, garlic, cumin, salt , pepper and coriander leaves. 4. Customize the taste if you like more salt or herbs. 5. Place in an airtight container in the refrigerator for up to 2 weeks

21.THAI CHICKEN COCONUT CURRY TOTAL TIME: 20 TO 25 MINUTES PREP TIME: 5 MINUTES COOK TIME: 15 TO 20 MINUTES

INGREDIENTS: 2 to 3 tbsps coconut oil 1 large sweet Vidalia or diced small yellow onion 1 pound diced boneless skinless breast of chicken 3 minced cloves garlic

2 to 3 tsp finely chopped ground ginger 2 tsp ground coriander one 13-ounce can coconut milk 1 to 1 1/2 cups of shredded carrots 1 to 3 tbsps Thai red curry paste 1 tsp kosher salt 1/2 tsp freshly ground black pepper about 3 cups fresh spinach leaves 1 tbsp lime juice 1 to 2 tbsps brown sugar 1/4 cup of finely chopped fresh cilantro rice, quinoa, or naan

DIRECTIONS: 1. Add oil, onion and cook over medium-high heat in a large skillet, until the onion begins to soften for about 5 minutes; stir occasionally. 2. Add the chicken and cook for about 5 minutes or until the chicken is done; to ensure even cooking, flip and stir frequently. 3. Add the garlic , ginger, coriander and cook until fragrant or about 1 minute; stir frequently. 4. To mix, add coconut milk, carrots, Thai curry paste, salt , pepper and stir. Reduce heat to medium and cook the mixture slowly for around 5 minutes or until the volume of the liquid is preferred and thickened slightly. 5. To mix, add spinach, lime juice and whisk. Cook the spinach until it tastes like brown sugar, extra vegetable paste, salt , pepper, etc. for around 1 to 2 minutes. 6. Serve evenly slowly. It is best to keep the curry warm and fresh, but keep it airtight for up to 1 week in the fridge.

22.SLOW COOKER PULLED PORK RECIPE Prep Time: 10 mins Cook Time: 8 hrs Total Time: 8 hrs 20 mins

Ingredients 2.5 pounds pork tenderloin 1 cup BBQ sauce 1 tbsp apple cider vinegar 1 tsp chili powder 1tsp garlic powder 1/2 tsp salt 1/2 tsp black pepper

Instructions 1. Place the pork under a slow cooker. Apply apple cider vinegar and BBQ sauce. 2. Sprinkle on top of the pork with chili powder, garlic powder, salt and pepper. 3. Put in the pan and cook for 8-9 hours on low or 5-6 hours on high, until the pork is easy to separate. 4. Remove the pork and let it rest for 10 minutes on the cutting board.

5. For toasted burger buns or burgers, serve the pork cut into rolls. Or serve tacos, casidilas, nachos or wrappers of lettuce.

Nutrition Serving: 1/3 pound pork | Calories: 207kcal | Carbohydrates: 7g | Protein: 32g | Fat: 5g | Cholesterol: 98mg | Sodium: 512mg | Sugar: 6g

23.ITALIAN RICOTTA CHEESECAKE Prep Time: 20 mins Cook Time: 1 hr 40 mins Cool Time: 3 hrs Total Time: 2 hrs

Ingredients 2 ½ cups Superfine Almond Meal 1 tbsp of sugar 3 tbsps of unsalted butter pinch of salt 1 pound of cream cheese 1 cup of sugar 2 pounds of ricotta cheese with whole milk 5 eggs seeds from 1 vanilla bean 2 tbsps of cornstarch 1 pound of sliced fresh figs ½ cup of sliced toasted almonds ¼ cup of honey

Instructions

1. Preheat the oven to 350F. 2. In a food processor, put the nuts, sugar, butter and salt and keep the process on top until the butter is the size of rice. 3. Set aside the almond mixture at the bottom of the 9 'spring pan to make the crust. 4. In a standing mix of light and shaking cream cheese and sugar, whip attachment at high speed for around 4 minutes. 5. Next, add 4 more minutes to the ricotta and whip. Stop and scrap. 6. Add 1 egg at a time until fully combined, stop and scrape. 7. Finish by adding the cornstarch and vanilla bean seeds and mix until mixed. 8. Pour the batter over the top of the crust and transfer the springform pan to a 13x9 pan 9. In the oven, put the pan on the rack and fill it with water until 1 inch is in the pan. 10. Bake for 90 to 100 minutes or until slightly loose in the middle. 11. Cool on a rack at room temperature and then cool in the refrigerator absolutely. 12. Using fresh sliced figs, toasted almonds and honey to garnish the top of the cheesecake.

Nutrition

Calories: 451kcal | Carbohydrates: 32g | Protein: 15g | Fat: 31g | Cholesterol: 117mg | Sod

24.SESAME GINGER SALMON prep time: 45 MINUTES cook time: 20 MINUTES total time: 1 HOUR, 5 MINUTES

INGREDIENTS: 1/4 cup olive oil 2 tbsps soy sauce

2 tbsps rice vinegar 2 tbsps sesame oil 2 tbsps brown sugar 2 pressed cloves garlic 1 tbsp grated fresh ginger 1 tbsp sesame seeds 4 thinly sliced green onions 4 salmon filets

FOR THE HONEY GINGER GLAZE 2 tbsps honey 1 tsp soy sauce 1 tsp sesame oil 1/2 tsp Sriracha 1/2 tsp grated fresh ginger 1/2 tsp sesame seeds

DIRECTIONS: 1. Combine the mixture of honey, soy sauce, sesame oil, cilantro, ginger and some sesame seeds in a small bowl to make the glass. 2. In a medium bowl, mix the olive oil, soy sauce, rice vinegar, sesame, brown sugar, garlic , ginger, sesame, and green onion. 3. Combine the ginger marinade and salmon file in a gallon-sized ziplock bag or large bowl; turn the bag occasionally and marinate overnight for at least 30 minutes. 4. Preheat the oven to 400 ° F. Cover a 9 × 13 baking dish lightly with nonstick spray. 5. Place the marine fillets in a marinated baking dish and bake with a fork for about 20 minutes until the fish is easily stirred. 6. Serve the salmon with a glass of ginger honey immediately.

25.SHRIMP CEVICHE Total: 2 hrs 30 mins Servings: 8

Ingredients Poaching liquid 2 quarts water ¼ cup kosher salt Ceviche 1 pound of raw shrimp (peeled) Juice of 2 lemons Juice of 2 limes Juice of 2 oranges 1 cup diced seeded peeled cucumber ½ cup finely chopped red onion 2 seeded serrano chiles and finely chopped 1 cup diced seeded tomato 1 chopped avocado 1 tbsp roughly chopped cilantro leaves, (more leaves for garnish) 1/4 cup extra-virgin olive oil ¼ tsp kosher salt

Directions 1. Combine water and 1/4 cup salt in a large saucepan; bring to a boil over very high heat in boiling water. Add the shrimp and instantly turn off the heat. Let the shrimp sit for 3 minutes or so until it's cooked. Transfer to a cutting board for about 10 minutes, until it is cool enough to treat. 2. Place the shrimp in 1/2-inch pieces and place in a medium container. Add the lemon, orange juice and lime. Stir in the cucumber, pepper and onion. For two hours, refrigerate. 3. In the shrimp mixture, whisk in the tomato, avocado, chopped coriander, oil and 1/4 teaspoon salt. Enable it to stand at room temperature for 30 minutes before serving. Garnish it with coriander leaves if you prefer.

Nutrition Facts Per Serving: 169 calories; total fat 11.4g , cholesterol 71mg ; sodium 466mg ; potassium 350mg ; carbohydrates 8.9g ; fiber 2.4g ; sugar 4g; protein 8.9g ; calcium 46 mg

26.GARLIC PARMESAN MASHED CAULIFLOWER Prep Time:10 minutes Cook Time:15 minutes Total Time:25 minutes

Ingredients: 2 medium cauliflower, cutted into small florets ¼ cup plain greek yogurt 6 tbsp cream cheese ¼ cup yogurt butter ¼ cup parmesan cheese ½ tsp salt ¼ tsp black pepper ¼ tsp onion powder 4 minced cloves garlic Garnishment, yogurt butter chives freshly chopped parsley

Instructions: 1. Over a high heat, put a large pot of water and bring it to a boil. Add the florets of cauliflower and allow for 8-10 minutes to cook. 2. If the cauliflower fork has softened, drain it for a moment or two and allow it to rest in the strainer. Transfer on a baking sheet or platter lined with a paper towel. Soak as much moisture in a paper towel as possible. 3. In a flower processor or high-powered blender, add the cauliflower. Stir in Greek yogurt, cream cheese , butter, powdered onions , garlic, salt and pepper. 4. 3-5 minutes of grinding, ensuring that each bar is scraped across the bowl to ensure that the whole bowl is perfectly processed. To reach the consistency of potato cream, you need to process some more. 5. Put it directly in the 350 degree F oven for 8-10 minutes when the

cauliflower is cold. 6. Immediately serve. Garnish with butter and/or bits of freshly cut parsley.

27.HALIBUT WITH CREAMY DILL SAUCE Total:27 mins Prep:7 mins Cook:20 mins Servings:4 servings

Ingredients 4 halibut fillets 2 tbsps olive oil 1 tbsp butter 1 finely chopped shallot 3/4 cup heavy cream 2 tbsps fresh chopped dill 1 tbsp chopped fresh parsley salt and pepper

Steps 1. Collect ingredients. 2. Heat oven 425. 3. Use olive oil to brush the halibut fillets and sprinkle with salt and pepper. 4. Bake for 15 to 20 minutes or cook with halibut and garnish with a fork. Place on a lightly-grated baking dish. 5. Meanwhile, the butter is heated and tender until tender, 6. To taste, add milk, dill, parsley and salt and pepper. 7. Just bring it to a boil. 8. Over the baked halibut, serve the sauce.

28.RASPBERRY MUFFINS prep time: 15 mins cook time: 15 mins total time: 30 mins

Ingredients 2 cups of all-purpose flour 2 eggs ½ cup granulated sugar 1 cup dairy-free milk ¼ cup softened dairy-free butter ½ tsp salt 1 tbsp baking powder 1 tsp pure vanilla extract 1 pint raspberries

Preparation 1. Preheat the oven to 425 degrees. Place a muffin tin 12 cups. About 12-15 large muffins will be made. 2. Blend together the flour, granulated sugar , salt and baking powder in a big bowl. 3. Add the eggs, milk , butter and pure vanilla extract. Just stir well. 4. Into the batter, fold the raspberries. 5. Fill the baffle with the muffin tin so that it is nearly finished. 6. For about 15 minutes, bake the muffins.

29.FIRE-ROASTED VEGETABLE SALAD YIELDS: Serves 6 (makes 10 cups) TOTAL TIME: 2 hrs

Ingredients 1 garlic clove 2 tbsps high-quality red wine vinegar 4 medium zucchini, sliced lengthwise 3 husks and silks removed ears corn 2 cored ripe tomatoes 1/2 cup of extra-virgin olive oil 3/4 tsp. kosher salt 1/2 tsp. pepper 2 unpeeled whole onions 2 red bell peppers 2 yellow bell peppers 1 cup of lightly packed fresh mint leaves

How to Make It 1. To build a wood fire on a camp grill or fire ring, use about 4 logs and some glitter; cook on the medium side (the above cooking can only keep your hand for more than 5 to 7 seconds) for about 1 hour.

2.

3.

4.

5.

6.

7.

Change the fire so that there are small logs in the center of the thick area, and big logs in the middle of the side. Cut the garlic into pieces and placed it in a small bowl with the vinegar. Toss the oil with 2 tbsps, 1/2 tsp. In a wide bowl of chopped onion, corn and tomato. About salt, and tsp. Of 1/4. Pepper PepperPepper Place the onions in a few small logs in the onion room and cook, turning around every 10 minutes or so, pressing with a fork for about 25 to 40 minutes, until completely black and soft. Meanwhile, leave the chopped peppers all over the house and simmer for a few minutes, about 20 minutes, until fully cooked. Move to a board with the vegetables and leave to cool. No portable device is used, but place it in a great cooking position. Grill zucchini, corn and tomatoes (in batches, if necessary), turning occasionally until the signs of the grill appear, depending on the distance from the flames. From the blackened end, take out the onion and pepper. In a big bowl, cut the corn kernels from the bottle. Remove the seeds, split the remaining vegetables into pieces or slices and add the mixture. To stir, use the remaining table spoon. Apply the remaining of 1/1 tsp of oil to the vinegar. It's all pepper and salt. Gently toss the vegetables and add salt and pepper to taste mint-like. Or by adding 8 briskets every 30 minutes, cook the vegetables over medium heat (350 to 450).

30.HOMEMADE TZATZIKI SAUCE Prep: 10 mins Total: 10 mins Serves: 8

INGREDIENTS 1 English cucumber peeled and grated 2 cups Greek yogurt 1/8 tsp cayenne pepper 2 minced cloves garlic 2 tbsp lemon juice freshly squeezed 2 tbsp chopped dill fresh 1/2 tsp sea salt 1/4 tsp ground black pepper

INSTRUCTIONS 1. Prepare the cucumber: Use a fork to spread the cucumber into a small bowl. Add 1/4 teaspoon of salt and mix, then let it sit for approximately 10 to 15 minutes. This will help keep the water out of the cucumber so that it won't end with the watery tajjiki sauce. I usually place it on a paper towel in a jar, then pour in the liquid, so you never run out of water at all. 2. Combine the red pepper, raw garlic, lemon juice and dill with the yogurt in a medium-sized cup. Stir in your cucumbers. Add salt and pepper and adjust to taste as needed. 3. Cover the bowl with plastic wrap and refrigerate before eating for at least 4 hours. Serve and chill.

31.TUNA CAKES WITH LEMON DIJON SAUCE

yield: 4 cakes prep time: 15 minutes cook time: 20 minutes total time: 35 minutes

Ingredients Tuna Cakes: 2 4-oz cans of White Albacore Tuna (drained) 1 Tbsp Greek Yogurt 1 egg 2-3 Tbsps Grated Parmesan Cheese 1 Tbsp minced Fresh Chives Salt and Pepper Dash Cayenne Pepper Wedges from 1/2 Lemon Lemon Dijon Sauce: 1/4 cup Plain Greek Yogurt 1 tsp Dijon Mustard Zest from 1/2 Lemon Juice of 1/2 Lemon 1 Tbsp minced Fresh Chives Salt and Pepper Dash Sweetener

Instructions 1. 2. 3. 4. 5.

Drain the fish with the tuna and gently flake it. Mix all the ingredients together until well combined. Four patties to make. Heat 2 tablespoons of olive oil in a medium-hot frying pan. Brown on either side for 10 minutes. As the cake for the first time is delicious, be very careful. 6. Add the ingredients to a bowl to make the sauce and mix well. 7. Serve the cake on a bed of lettuce with lemon dijon sauce and lemon zest.

32.MAHI MAHI WITH COCONUT RICE AND MANGO SALSA Prep: 30 mins Cook: 30 mins Additional: 1 hr Total: 2 hrs Servings: 4

Ingredients 2 tbsps olive oil 1 ½ tsp soy sauce 2 tsp lemon juice 1 crushed clove garlic 2 tsp red pepper flakes 1 tsp fresh ground black pepper ½ tsp minced fresh ginger root 2 tbsps chopped green onion 1 pinch salt 4 (4 ounce) mahi mahi fillets 2 cups of uncooked jasmine rice 2 cups of water 1 cube chicken bouillon 1 tbsp butter ¾ (14 ounce) can coconut milk 2 tbsps white sugar 1 ½ tsp butter 1 ½ tbsps white sugar 1 ½ cups of cubed fresh mango

Directions 1. Mix the olive oil, soy sauce, lemon juice, garlic, red pepper flakes, black pepper, ginger, green onion and salt together in a dish. Attach the mahi mahi and uniformly toss it into the suit. Cover the bowl with

2. 3.

4.

5.

plastic wrap and marinate in the fridge for 1 hour. Heat the broiler in the oven and place the oven rack in the centre of the oven. In a saucepan , bring the rice, water, Boolean chicken, and 1 tablespoon of butter to a boil over a high heat. Heat, cover , and simmer over medium-low heat for about 20 minutes until the liquid is absorbed. For 2 tbsp. With milk from sugar and coconut. Stir in the rice and cook until you have prepared most of the coconut milk. When cooking the rice, remove the mahi mahiti from the marinade and shake off the excess. Discard the surviving marinade. In a large baking dish, put a single layer of fish in it. Using a fish skewer to shake quickly for 10 to 15 minutes until it is broiled in a preheated oven. Cover an aluminum foil sheet with the baking dish if the fish turns brown too easily. Melt 1 1/2 tsp of butter and 1 1/2 tsp of sugar in a skillet over medium-high heat. As the mixture starts to bubble, stir the mango cubes in. Cook and mix until a smooth mango is available.

33.SPAGHETTI SQUASH CHOW MEIN Ingredients Spaghetti Squash Chow Mein 1 (1/2 pounds) boneless, skinless chicken breast (cutted into bite-size) 1 tsp soy sauce 1 tbsp shaoxing wine, sake or dry sherry wine 1/2 tsp Chinese five spice 1/2 tsp baking soda Pinch of black pepper 2 ounces shiitake or mushrooms button 2 ounces julienne carrot 3 ounces sugar snap peas (cutted into halves) 4 ounces Bean sprouts 2 green onions 1 tsp toasted sesame oil 1 tsp toasted sesame seeds

Sauce 3 tbsp oyster sauce 1/4 cup chicken stock 3 tbsp Cooking oil 1 tbsp chopped garlic 1 tsp grated ginger 1 chopped red chili

DIRECTIONS Spaghetti Squash Chow Mein 1. Preheat a oven to 400F. 2. Cut the spaghetti squash in half lengthwise and extract the seeds entirely. 3. On a leather, paper-lined baking sheet, place the cut sides of the squash at the bottom. 4. Bake in a preheated oven for between 35 and 40 minutes. Let the handle cool. 5. To extract the strained pulp from the squash, use a large fork and place it in a bowl. 6. Heat a large skillet over elevated heat; add 1 tbsp. Add oil and chicken; cook for 2 minutes on each side. 7. Remove the chicken from the wok and put it on a tray. 8. Now the heat is hot and empty; add 2 tablespoons of oil, garlic , ginger and pepper. Cook for about 1 minute. 9. Add the mushrooms and carrots and cook for about 2 minutes, until soft. 10. Add squash, snap peas, cooked chicken and sauce. 11. Cook for 1 minute; add the bean sprouts and green onions. 12. Cook for about 1 minute, until all ingredients are well mixed. 13. Remove the oil and sesame oil from the heat and garnish with it. Enjoy! Enjoy! Enjoy!! Enjoy!

34.CHOCOLATE ORANGE PUDDING SERVES: 4

INGREDIENTS Chocolate Orange Pudding 3 oz chocolate 2 cup of milk zest of one orange ½ cup of sugar 8 egg yolk 4 Tbsp cornstarch 2 Tbsp cocoa powder 2 Tbsp unsalted butter 2 Tbsp orange liqueur

DIRECTIONS 1. In a bowl, melt the chocolate mixed with a bunch of water, make sure that the bowl does not touch the water (or melt every 20 seconds in the microwave with a stir) and does not store. 2. Heat the milk over medium heat with the orange zest until it has cooked through. 3. Stir in the sugar, kusum, cornstarch and cocoa powder together. Add the milk to the egg mixture, stirring continuously until all the milk is added, a small amount at a time. 4. Return the liquid to the pan and cook over medium heat, stirring occasionally, until thickened, around 3 minutes. Remove from immediate heat and scrape into pots (to avoid continued cooking of pudding). Incorporate chocolate, butter and liqueur until completely mixed. 5. Place it in the cup now and wrap each surface with plastic wrap (to avoid any skin formation) if you want to serve the pudding in a separate cup. Otherwise, cover the pudding surface with plastic wrap

and chill until ready for an hour and a half.

To Assemble Up to 2 days in advance, pudding can be made. Garnish it with a dollop of whipped cream and a fresh slice of orange to serve.

35.ROAST SPICED CHICKEN Total Time Prep: 20 min. Bake: 1-1/2 hours + standing Makes: 12 servings

Ingredients 3 tsp dried thyme 2 tsp salt 2 tsp seasoned salt 2 tsp pepper 1/2 tsp garlic powder 2/3 cup of cubed butter 1/3 cup of lemon juice 2 tbsps Dijon mustard 1-1/2 tsp paprika 1/2 tsp garlic salt 1 chicken, Roasted around 6 to 7 pounds

Directions 1. Preheat a oven to 425 F. Mix first 5 from ingredients in a bowl. Melt the butter in a small saucepan; whisk in the lemon juice, mustard, paprika and garlic salt. Just keep warm. 2. Sprinkle the chicken with half the thyme mixture. Place the chicken in a shallow roasting pan opposite the breast on top of the rack. Bald wings under the chicken; drumsticks are bound together. 3. Use the 1/2 cup butter mixture to brush the outside of the chicken;

sprinkle with the remaining thyme mixture. Roast for 1 hour. Bathe with the remaining butter mixture every 15 minutes. (Cover it separately with foil if the chicken turns brown very quickly) 4. Read 170 ° -175 until cooked for 30-60 minutes or the cleanest portion of the oven Remove the chicken from the oven; leave to stand 15 minutes with foil before carving the tent.

Nutrition Facts 1 serving: 390 calories, 27 g fat, 132 mg cholesterol, 918 mg sodium, 2 g carbohydrate, 33 g protein.

36.CAJUN ONION RINGS Total: 25 min Prep: 15 min Cook: 10 min Yield: 4 servings

Ingredients 1 1/2 cups sour cream 1 1/2 cups milk 2 tbsps hot pepper sauce 2 large (sliced into rings) red onions 1 tsp celery salt 1 tsp onion powder 1 tsp garlic powder

1 tsp mustard powder 1 tsp paprika 1 tbsp chili powder 1 tsp white pepper Salt 2 cups self-rising flour Vegetable oil

Directions 1. Sprinkle the whipped cream, milk and hot sauce together in a large bowl. In the flour season, add the onion rings and separate. In a broad baking dish or pie dish, mix celery salt, onion powder, garlic powder, mustard powder, paprika, chili powder, white pepper , salt and flour. 2. In a big Dutch oven, heat about 3 inches of oil at 350 degrees Fahrenheit. 3. From the liquid mixture, remove the onion rings and dredge them into the flour mixture. Repeat the double-coat process on the rings. Place the onion rings in batches and fry them in oil for around 5 minutes. Remove the paper towel rings from the paper towel plate and season with salt when heating, then switch to a serving dish. Serve with Crab Burgers and Rimled Celery Root.

37.CHERRY BERRY BLISS SMOOTHIE Prep Time: 5 mins Cook Time: 0 mins Total Time: 5 mins

Equipment Blender

Ingredients 2 tbsp of concentrated black cherry Collagen or whey with 1 1⁄2 tbsp

1 cup unsweetened almond milk OR 1⁄2 cup unsweetened coconut milk + 1⁄2 cup water OR 1⁄2 cup unsweetened coconut milk I1 cup of frozen berries and 1/2 cup of organic raspberries and blueberries. 1 tsp to 1 tablespoon of matcha A handful of healthy new greens like spinach or spring mix Fruit Monk

Optional add-ins: Vanilla Splash To make it creamier, 1/2 tsp lecithin Chia seeds of 1⁄2 tbsp Vitamin C and antioxidants with 1 tsp THM Baobab Boost Powder Strong source of vitamins, minerals , and antioxidants, 1⁄4-1⁄2 tsp Moringa Leaf Powder

Instructions 1. Combine the ingredients until smooth. Drink and enjoy!

Nutrition : Total Fat: 5.7g, Total Carbohydrates: 44.1g, Dietary Fiber: 11.8g, Protein: 13.1g

38. BEST-EVER BEEF STEW YIELDS: 8 SERVINGS PREP TIME: 15 MINS TOTAL TIME: 1 HOUR 25 MINS

INGREDIENTS 1 tbsp. vegetable oil 2 lb. beef chuck stew meat (cubed) 1 tbsp. extra-virgin olive oil 1 chopped onion 2 peeled and cutted carrots 2 chopped stalks celery Kosher salt Freshly ground black pepper 3 minced cloves garlic 1/4 c. tomato paste 6 cup low-sodium beef broth 1 cup red wine 1 tbsp. Worcestershire sauce 1 tsp. dried or fresh thyme leaves 2 bay leaves 1 lb. halved baby potatoes 1 cup frozen peas 1/4 cup freshly chopped parsley

DIRECTIONS 2. Heat oil in a large Dutch oven or heavy bottled medium-heat container. Add the beef and cook in batches if possible, looking at all sides, for 10 minutes. Transfer the beef to a plate

3. In the same pot, cook the onions, carrots and celery until tender. With salt and pepper, season. Add the tomato paste and garlic and cook for 2 minutes, until the garlic is fragrant and the tomato paste is dark. 4. Return the beef to the Dutch oven and then add the broth, wine, Worcestershire sauce, thyme and bay leaves. 5. Bring it to a boil and reduce the heat to a low level. With salt and pepper, season. For 30 minutes, heat the beef. 6. Add the potatoes and cook until the potatoes are tender, covering them for about 15 minutes. 7. Remove the bay leaves from the harbor. Stir in the peas and cook for 2 minutes, until sweet. Garnish with served buffalo parsley.

39.BLACKENED SALMON TACOS Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 8 tacos

Ingredients For the blackened salmon

1 tbsp paprika 1 tsp cayenne 1 tsp dried thyme 1 tsp cumin 1/2 tsp onion powder 1/2 tsp garlic powder 1/4 tsp black pepper 1 tsp kosher salt 4 (6 to 7ounce) pin bones removed pieces salmon 2 tbsps oil

For the tacos 8 corn or flour tortillas 2 cups romaine lettuce shredded 1 cup diced tomato 1/2 cup diced red onion 2 tbsp minced cilantro 1/4 cup tomatillo avocado salsa 1 lime cut into small wedges

Instructions 1. To make salmon: In a small bowl , mix the spices. On a plate or other flat surface, place the mixture and place the salmon portions next to one meat at a time. Over medium heat, heat a large bottled heavy pan or cast-iron skillet and add oil. To the rim, add the salmon meat. For 2 to 3 minutes or until the skin is rough, cook on each hand. Open the skin with a fork and spread it over a wide area once the salmon has cooled down a little. 2. To assemble: Place the tortillas until the edges are lightly burnt on top of an oven. Load each tortilla with lettuce , tomatoes, onions, about 1/2 of each fillet of salmon, a splash of cilantro, a pinch of fresh lime, and a pinch of sour cream or salsa.

Nutrition

Serving: 1taco | Calories: 228kcal | Carbohydrates: 16g | Protein: 19g | Fat: 10g | Cholester

40.PEACH-BERRY BLISS SHAKE Prep: 5 mins Yields: 1 serving

Ingredients 2 scoops of Vanilla All-In-One Protein Shake Mix (Paleo or plantbased) 2 tsp Extra Fiber 1/2 cup frozen blueberries 1/2 cup of frozen peach slices 1/2 avocado 8 oz. unsweetened coconut milk 1 tbsp chia seeds

Directions 1. Mix the ingredients together until smooth (gently raise the speed of the blender to keep it creamy if you are using Paleo Shake Mix). 2. Through adding ice cubes, the vibrator can be thickened or combined with more cold water. The joy of pure fruit!

41.BANANA CREAM PIE SMOOTHIE Yield: 2 servings

Ingredients 1 cup of sliced ripe banana 1 cup of vanilla low-fat yogurt 1/2 cup of low-fat milk 2 tbsps of whole wheat graham cracker crumbs 1 tbsp nonfat dry milk 1/2 tsp vanilla extract 3 ice cubes Graham cracker crumbs

Instructions 1. On a baking sheet, arrange the collar pieces on a single layer and leave to stand until firm (about 1 hour). 2. In a blender, place the frozen bananas and the remaining ingredients. Until smooth, process. Using graham cracker crumbs to sprinkle. Immediately serve.`

42. PARMESAN CRISPS PREP TIME: 5 MINS COOK TIME: 5 MINS TOTAL TIME: 10 MINS

Ingredients 1 Cup Parmesan Cheese shredded Everything but the Bagel Seasoning

Instructions 1. Preheat a oven to 400 degrees F. 2. Line leather sheets for baking sheets with cut sheets. 3. On a prepared baking sheet, make a flat ounce of the Parmesan cheese. 4. With seasoning, sprinkle the top (if need!) 5. With how big your crepes are, baking time is going to change. I had 3-4 rounds and I had 10 minutes to bake them. 6. Before removing, allow the crepes to harden / cool on a baking sheet.

Nutrition Calories: 78kcal | Carbohydrates: 1g | Protein: 7g | Fat: 5g | Cholesterol: 11mg | Sodium: 268mg | Potassium: 21mg | Fiber: 1g | Sugar: 1g | Calcium:

43.TOFU STIR-FRY Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 30 minutes

Yield: 3

INGREDIENTS 2 Tbsps + 2 tsp avocado or olive oil divided 1 lb pressed extra-firm tofu 2 minced cloves garlic 1 roughly chopped red bell pepper 1 medium roughly chopped red onion 5 cups bag fresh broccoli florets rice: white, brown or cauliflower,Any of them green onions and sesame seeds

Teriyaki Sauce 1 Tbsp avocado or olive oil 1/4 cup of low-sodium tamari 1/2 Tbsp maple syrup 2 minced cloves garlic 2 tsp chili garlic sauce 1 tsp grated fresh ginger

INSTRUCTIONS 1. Heat the oil over a large saucepan over medium heat. When hot (be sure to add the tofu sizzles when adding them to the pan), include the tofu and cook for around 10 minutes , stirring frequently. This is achieved when the tofu cube turns golden on all sides. Transfer it to a plate or tub. 2. Shake the ingredients for the sauce together in a small bowl when you cook the tofu. 3. On the same scale, add the remaining 2 tsp of oil. Add the garlic and onion and cook for around 2-3 minutes, until fragrant. In the skillet, add the broccoli and red bell peppers and cook for about 5 minutes. In the skillet, add the sauce and tofu and cook for approximately 5 minutes or until the broccoli is smooth, yet crispy and bright green. Garnish with straw-fry tofu, green onion and sesame seeds with your choice of rice.

44.VEGETARIAN JAMBALAYA Total: 40 min Prep: 10 min Cook: 30 min Yield: 4 servings

Ingredients 2 tbsps extra-virgin olive oil 3 stalks celery plus 2 tbsps chopped celery leaves 3 carrots (cutted into chunks) 1 red halved and cutted onion 1 red bell pepper 1 tbsp chopped fresh thyme 1 tsp hot smoked paprika Kosher salt and fresh ground pepper 1 1/4 cups of converted white rice 1 15-ounce can diced fire-roasted tomatoes 1 One and a half cups of black-eyed frozen peas 8 ounces trimmed and thinly sliced okra

Directions 1. Heat the olive oil over a medium-high heat in a large skillet. Add chunks of celery, carrots, and red onions. Cook for about 2 minutes , stirring occasionally, until the vegetables are slightly soft. Add the bell pepper, thyme, paprika, 1/2 teaspoon salt, and a few black pepper bits. Cook for 1 minute or so, stirring until toasted with paprika. 2. To the skillet, add the rice and whisk in the quota. Add the tomatoes, 1/2 cup of water, and black eye peas. Bring to boil, then lower the fire. Boil the 15-ounce rice for about 15 minutes. 3. Spread the rice on top. Once the okra is smooth, continue cooking the rice for another 5 minutes. Remove from the heat and quit to stand for 3 minutes, covered. Season with salt and pepper with a fork and

sprinkle with rice flour and celery leaves.

45.PINA COLADA BREAKFAST SHAKE Serves: 2

INGREDIENTS 1½ cups coconut milk 1 cup pineapple juice 2 cups frozen pineapple chunks 6 oz coconut yogurt ⅓-2/3 cups quick oats 2 bananas

INSTRUCTIONS 1. Add all of the ingredients to the mixer. 2. Mix until it is absolutely smooth. 3. To reduce the taste of strong pineapple, chill for 10-15 minutes if necessary. 4. Only serve it cold. 5. Enjoy! Enjoy!

46.SKINNY VANILLA PROTEIN MILKSHAKE Prep Time: 5 mins Total Time: 5 mins

INGREDIENTS 2 cups of unsweetened vanilla almond milk 3/4 tsp vanilla bean paste 2 level scoops vanilla protein powder About 5 small squirts of liquid stevia 1 cup of ice cubes Swirl of fat free whipped cream Fresh cherries

INSTRUCTIONS 1. To the blender, add almond milk, vanilla bean paste, protein powder and stevia. 2. Process for 1 minute at Medium speed to blend the whole blender if necessary, scrape the blender sides if necessary. 3. Add ice cubes and process them for extra minutes at high speed. 4. Serve with whipped cream and cherries in the glasses and top.

47.OVERNIGHT APPLE OATMEAL Ingredients 2 tbsp butter 4 medium peeled and diced apples 3/4 cup brown sugar 1 1/2 tbsp cinnamon 2 cups old fashioned oats 4 cups water

Instructions 1. Cut the butter into small pieces and put it at the bottom of the cooker slowly. When doing this, clean a pat of butter on the sides of the cooker to avoid the edges from forming a crust. 2. With the diced apples, cover the butter patties. 3. Sprinkle on top of the apples with cinnamon, 4. Sugar and cinnamon on apples 5. Fill with 2 cups of oats. 6. Pour 4 cups of water gently 7. Do not encourage 8. Put it in a low setting and cook for 8-10 hours overnight. 9. If you like your own oats, serve as is, or add milk on top of it!

48.VEGGIE BURGER WRAPS INGREDIENTS: 1 veggie burger

Morningstar Black Bean Burgers 1 whole wheat tortilla wrap 1 Laughing Cow Cheese Wedge green leaf lettuce shredded carrots alfafa sprouts Sriracha, hot sauce, mustard or ketchup

DIRECTIONS: 1. Cook your veggie burgers until crispy according to the directions. Place the tortillas and sprinkle your cheese over them while cooking veggie burgers. Add lettuce leaves, carrots and sprouts to the top. Top up with VG burgers and a dash of hot sauce or Srirach. 2. Serve with fruits, Enjoy!

49.ACORN SQUASH SOUP Total: 2 hr 40 min Prep: 20 min Inactive: 1 hr Cook: 1 hr 20 min

Ingredients 3 whole, 8 cups acorn squash (cooked) 6 shallots, 1 cup diced and peeled

6 peeled garlic cloves 3 tbsps olive oil, plus 1/3 cup extra-virgin olive oil 1 tbsp salt 1 tbsp pepper, cracked 1 stick unsalted butter 4 cups chicken stock 1/4 tsp cayenne 1/4 tsp white pepper 1 tsp dry sage 1 tsp savory 1 cup heavy cream 1 tbsp Worcestershire sauce 1/3 cup grated Parmesan

Directions 1. preheat the oven to 350 degrees Fahrenheit. At the equator, cut the squash in half and remove the seeds with a spoon. At each end, cut a flat space so that the squash becomes flat. Arrange the squash with aluminum foil on a baking sheet line, then cut the ends. Peel and grate the squash and squeeze the juice. Peel and grate the squash and squeeze the juice. Peel and grate the squash and squeeze the juice. Add 2 tablespoons of olive oil and season with 1 tablespoon of salt and freshly chopped pepper. Bake in a hot oven for around 1 hour, until very smooth and caramelized and crushed. Remove it from the oven and, when cool enough to treat, remove the squash from the skin. Preserve the fried lentils and squash with the garlic. Work should be done up front. 2. In a large Dutch oven, heat 1 tbsp olive oil and 2 tbsp butter over medium-high heat and start foaming the butter, add the raw diced sheets, and cook until raw for around 5-6 minutes. Grade and stir to reduce any tenderness with 1/2 cup of chicken stock. Add the preserved squash, fried lentils and garlic and then the remaining chicken stock and reduce the heat to medium-low. To combine, whisk, then combine with a stick mixer. It'll be really dense with the mixture. Tamarind, white pepper and herbs are added. Heat gently over medium-low heat and stir in the cream and Worcestershire

sauce. Mix it again with a stick blender when the mixture is slowly ignited, then stir in 1/4 cup permafrost then reduce ignition. Serve with a big drop of extra virgin olive oil, fresh slices of black pepper and a light sprinkle of the remaining parmesan. In the soup bowl, serve with laddal.

50.CHOCOLATE PROTEIN TRUFFLES Prep Time:10 minutes Total Time:10 minutes Serving Size:10 -12 truffles

Ingredients TRUFFLES: 1/2 cup natural almond butter 4 tbsps whey or hemp protein powder 3 tsp raw cocoa powder 2 tbsps honey Pinch of salt

TOPPINGS: 2 tsp sesame seeds + 2 tsp black sesame seeds, combined 2 tbsps bee pollen 2 tbsps unsweetened coconut flakes

DIRECTIONS 1. In small to medium containers, add almond butter, protein powder and cocoa powder; mix until mixed. Drain in salt and honey; blend again until thick.

2. On a few plates, spread the black and white sesame seeds, bee pollen and coconut flakes. Take the almond butter mixture's hipping spoon and make a ball with the palm of your hand; roll the ball to the top of the choice. Repeat with the whole almond butter mixture until it forms 10 to 12 truffles. Move to a small cutting board or plate and cool slightly harder for about 15 minutes.

51.MANHATTAN CLAM CHOWDER YIELD: Makes 1 serving ACTIVE TIME: 30 minutes TOTAL TIME: 45 minutes

INGREDIENTS 2 bacon slices (cutted) 1/3 cup of chopped onion 3 tbsps diced green bell pepper 3 tbsps diced celery 2/3 cup diced peeled boiling potato 1 (8-oz) bottle clam juice 1 cup of diced tomatoes (8 oz) dried, including juice 1 half dozen scrubbed small hard-shelled clams 2 tbsps chopped fresh flat-leaf parsley

PREPARATION 1. Cook the bacon in a 2 to 3-quart heavy saucepan over medium heat, stirring until golden, for about 5 minutes. Lower the heat to low, add the onion, bell pepper and celery and cook for about 5 minutes , stirring. Stir for 10 minutes, potatoes, bottled clamp juice and tomatoes (with juice) and chopped on fire. Stir in the clams and cook for 8 to 10 minutes, covering and stirring occasionally, until the

clams are wide open. (After 10 minutes, leaving no clams open) Remove the pan from the heat. 2. Using tongs to remove most of the clamshells, then separate the clamps and return them in rounds. (Put a few to garnish on their shells) Stir in the parsley and salt and pepper to taste.

52.GRILLED FISH TACO SALAD WITH AVOCADO DRESSING Prep: 20 mins Cook: 8 mins Total: 28 mins Servings: 4

Ingredients Dressing: 1 large peeled and pitted avocado 1 cup plain yogurt 2 medium chopped cloves garlic 2 tbsps lime juice 1 tbsp honey ½ tsp salt ¼ tsp pepper

Salad: 4 (6 ounce) halibut fillets 1 medium lime 1 tsp ground cumin 1 pinch salt and pepper 8 cups romaine lettuce 1 should have rinsed and drained black beans 1 cup of shredded Colby-Jack cheese 1 cup of diced tomatoes

1 ½ cups of tortilla strips 2 sheets Reynolds Wrap Aluminum Foil

Directions 1. In a blender, mix together avocado, yogurt, garlic, lime juice, butter, 1/2 tsp salt and 1/4 tsp pepper and make the dressing. After preparing the salad, cover the dressing until creamy (the dressing will thicken), and refrigerate. 2. Heat the grill for 10 minutes over medium heat. Place two halibut fillets on each sheet of wrapped Reynolds aluminum foil to prepare foil packets. Top the fillets with lime juice, then sprinkle them with cumin and a pinch of salt and pepper. To create a sealed foil packet, fold the edges and cream together. 3. Place the foil packets on the grill, close the lid and grill the fish for 8 to 10 minutes or until the fish easily shakes and becomes completely opaque. Remove from the grill and wrap the foil packets. 4. Serve the lettuce, beans, cheese, tomatoes and tortilla strips on a plate and prepare the taco salad. Garnish on top of the salad with grilled fish and serve with avocado dressing.

53.EASY BEEF AND BROCCOLI STIR FRY Prep: 5 mins Cook: 10 mins Total: 15 mins

INGREDIENTS Sauce ½ cup soy sauce low sodium

2 tbsp cornstarch 3 minced cloves garlic 3 tbsp cooking wine 3 tbsp honey 1 tsp fresh minced ginger 2 tbsp sesame oil 1/4 tsp red pepper flakes 1 tbsp Sriracha sauce ½ cup beef broth or chicken broth (low sodium) Beef and Broccoli 1 tbsp olive oil 1 lb flank steak, sliced 1 Head of broccoli

INSTRUCTIONS 1. Whisk together soy sauce, cornstarch, garlic, sherry, butter, ginger, sesame oil, red chilli flakes, and beef broth in a medium bowl. Put aside for use until ready. 2. In a large skillet, heat the olive oil and cook until the steak begins to turn brown, around 4 to 5 minutes. Add the sauce and stir with the steak, and instantly start thickening it. 3. Add the broccoli and cook until the broccoli is smooth and the sauce is thick for an additional 2 minutes. 4. Serve over noodles or rice.

54.ZERO WASTE PROTEIN MILK PREP TIME: 12 hrs COOK TIME: 10 mins

EQUIPMENT high speed blender Nut Bag

INGREDIENTS

1 Cup Almonds 4 1/2 Cups Water 1/4 tsp Salt 2 Tbsp Maple Syrup 3/4 Cup Hemp Hearts

INSTRUCTIONS 1. Overnight, soak the nuts. Keep them in a cup that has enough space to cover them with water completely. In these ingredients, not the 4 cups of water listed. 2. Wash them after the nuts are soaked overnight, until the water is clear. 3. Add the nuts to the high speed blender container. 4. Four cups of water. For 30 seconds, blend higher. 5. Pour milk into a bowl of nuts in a bowl or measuring cup. And for some more fun, save the nuts. 6. Rinse the drained milk in a blender and pour it back into the bottle. 7. Add salt, maple syrup and the heart of the horn. For a time of 45 seconds, blend. 8. In refrigerator containers and store.

55.CHICKEN & CARROT SOUP Total Time: 15-30 minutes Serves: 4

Ingredients 1 tbsp - oil 1 finely chopped onion 2 sliced carrots 3 stalks celery (cutted into small size) Salt as per taste Pepper as per taste 5 cups of chicken stock 2 boneless chicken breast halves

Directions 1. 2. 3. 4. 5.

Heat the oil. Up to transparent, fry the onions. Add the chicken stock and bring it to boil. Add the celery, onions, chicken breast and salt. For about an hour, let the vegetables and chicken cook. Remove from the flames. Remove the chicken breast from the flames and let it cool. 6. Split into bits that are bite-sized. Add back to stock. 7. Attach the pepper and bring it to a boil again. 8. Serve it hot.

56.LENTIL SLOPPY JOES Total: 1 hr 10 min Prep: 10 min Cook: 1 hr Yield: 6 servings

Ingredients 2 tbsps vegetable oil 1/2 small finely chopped onion 1 small finely chopped carrot 1/2 finely chopped bell pepper, red or green 1/2 cup ketchup 1 finely chopped clove garlic 1/2 cup dried picked over and rinsed brown lentils 1/4 tsp dried oregano Kosher salt and freshly ground pepper 8 ounces ground beef 1 tbsp Worcestershire sauce 6 toasted whole-wheat hamburger buns 6 slices cheddar cheese Sliced pickles

Directions 1. Heat 1 tbsp of vegetable oil over medium-high heat in a medium saucepan. Include the onion, carrot, bell pepper and 2 tablespoons ketchup and mix until the vegetables are slightly soft, around 3 minutes, occasionally. Add the garlic and cook for 30 seconds, stirring until well mixed.. Bring to a boil and cook for 5 minutes, then reduce the heat to medium heat until the torch cools and simmer for 35 to 40 minutes (add 1 more cup of water if necessary). Lentils, oregano and 4 cups of water are added.With salt and pepper, season. 2. Heat the remaining 1 tbsp of vegetable oil over medium-high heat in a large nonstick skillet. Add the beef and cook , stirring for about 2 minutes with a spoon, until it begins to brown. Apply the Worcestershire sauce and the other 6 tablespoons of ketchup and whisk until mixed together. Cook the lentil mixture and add 1 cup of water, and cook until the lentils and the mixture are thick, stirring occasionally with salt and pepper. 3. Fill the buns with a mixture of lentils and cheese. Top with pickled and / or pickled jalpanos.

57.REFRIED BEANS prep time: 5 MINUTES cook time: 15 MINUTES total time: 20 MINUTES yield: 4 -6 SERVINGS

INGREDIENTS 2 tbsps butter or oil, divided 1 small peeled and diced white onion 4 minced cloves garlic 2 (15-ounce) cans of pinto beans, rinsed and drained 1/2 cup of vegetable stock 1 tsp chili powder 1 tsp ground cumin 1/2 tsp dried oregano 1 tbsp freshly-squeezed lime juice Fine sea salt and black pepper, freshly cracked Optional garnishes: fresh, finely chopped cilantro, crumbled or shredded cheese, diced tomatoes and/or jalapeno sliced cheese

INSTRUCTIONS 1. Heat 1 tablespoon butter (or oil) in a large saucepan until melted, over medium-high heat. Attach the onions and cook for 5 minutes, until tender, stirring occasionally. Add the garlic and cook, stirring occasionally, for another 1-2 minutes, until cooked and fragrant. 2. Combine and mix in the pinto beans, veggie stock, chipotle pepper powder , cumin and oregano. Until the mixture boils, continue cooking. 3. Take the pot away from the sun. To mash the beans to your desired consistency, use a potato masher or a wooden spoon. (Or you can clean them until smooth in a food processor if you want to make them super-smooth)) 4. Stir in the remaining tablespoon of butter until well melted and combined. To taste and season, season with lime juice, salt and

pepper. 5. Serve hot with your favorite garnish on top.

58.SUMMER BORSCHT Total: 4 hr 50 min Prep: 10 min Inactive: 4 hr Cook: 40 min Yield: 6 servings

Ingredients 5 medium fresh beets Kosher salt 2 cups chicken stock 16 ounces sour cream, extra for serving 1/2 cup plain yogurt 1/4 cup sugar 2 tbsps freshly squeezed lemon juice 2 tsp Champagne vinegar Freshly ground black pepper with 1 1/2 tsp 2 cups of English cucumber, medium diced, (seeds removed) 1/2 cup chopped scallions 2 tbsps of chopped fresh dill, extra for serving

Directions 1. Place the bits in a large container of salted boiling water and cook until the bits are smooth, for 30 to 40 minutes. Remove the bits with a chopping spoon into a jar and set aside to cool. Through a fine sieve, spread the cooking liquid and set aside to cool. 2. Combine the bata cooking liquid, chicken stock, sour cream, yogurt, sugar, lemon juice, vinegar, 1 tablespoon salt , and pepper in a large bowl. Use a small paring knife to quit the cold bed, or rub the skin

with your fingertips. Cut the bits from the small to medium ends. Beep, cucumber, scallops and broth with dill. Cover and chill for at least 4 hours or overnight with plastic wrap. With a dollop of sour cream and an extra sprig of fresh dill, season to taste and serve cold.

59. TURKEY CHILI YIELD: Serves 8 to 10 PREP TIME: 30 minutes COOK TIME: 45 minutes

INGREDIENTS 1 tbsp olive oil 2 pounds ground turkey 1 tsp kosher salt 1 large diced yellow onion 1 large diced red bell pepper 2 minced cloves garlic 2 (15-ounce) red kidney beans drained from cans 1 (15-ounce) can diced tomatoes 1 (6-ounce) can tomato paste 1 tsp chili seasoning

1 tsp dried oregano 1/2 tsp ground cumin 1 1/2 to 2 cups of low sodium broth, beer, or water for chicken

Topping options: Shredded cheddar cheese Cheddar cheese crackers Sour cream or Greek yogurt Chopped scallions

EQUIPMENT Chef's knife and cutting board Dutch oven Can opener Measuring cups and spoons

INSTRUCTIONS 1. Brown ground turkey. In a large Dutch oven, heat the oil until simmering, over medium-high heat. Add the turkey and cut it into large pieces using a spatula. Season with salt and cook for 4 to 5 minutes until it is browned. Continue cooking the meat with a spatula in small pieces until the beef is uniformly clear, not longer than 2 to 3 minutes. 2. Add vegetables and flavorings. Add the onion, bell pepper, and garlic and cook until the onion is tender, about 8 minutes until it becomes translucent. 3. Connect the spices and cooking liquid and cook for 30 minutes. Add inactive beans, tomatoes and their juices, tomato paste, oregano, cumin, pepper seasoning, and 1/2 cup of broth or cooking liquid and blend well. Tomatoes and beans should be mixed and medium-low raw peppers should be coated and cooked for approximately 30 minutes until simmered. 4. As needed, taste and adjust the liquid and seasoning. Most of the turkey cooking liquid can be consumed after warming up. If required,

add another 1/2 cup of broth or beer until the pepper has the consistency desired. To your liking, taste and add more pepper seasoning or salt. 5. With toppings, serve. Serve with raw peppers with the desired toppings. The cheese cracker is the perfect crank for kids, and they like the sticky top.

60.DUNGENESS CRAB CAKES yield: 6 SERVINGS prep time: 35 MINUTES cook time: 20 MINUTES total time: 55 MINUTES

INGREDIENTS 1 whole egg 1/3 cup mayonnaise 2 tbsps finely chopped chives or scallions 2 tbsps of finely diced red bell pepper 2 tbsps finely diced celery 1 tbsp finely copped fresh dill 1 tsp Old Bay seasoning mix juice of half a lemon 1 pound of fresh Dungeness crab meat, picked up with some removed cartilage 1/2 cup panko bread crumbs plus additional 1 cup toasted panko bread crumbs for breading 1 tbsp olive oil

INSTRUCTIONS 1. To 375 degrees Fahrenheit, preheat the oven. 2. Line a baking tray with a paper spoonful 3. In a medium-sized mixing bow, add the eggs and shake to mix. Add the mayonnaise, scallops, red bell peppers, celery, dill, lemon juice

4.

5.

6. 7.

and old bay seasoning mix. Mix the crab meat and 1/2 cup of pancake bread crumbs together and, if necessary, add extra bread crumbs so that the mixture retains shape when pressed. Divide the mixture into six equal parts and give each portion about 3 inches in diameter and 3/4 inch thick, the size of a small cake. Place it on a plate and cool for 30 minutes. Meanwhile, in a bowl , add 1 cup of bread crumbs and toss with olive oil, spread the crumbs on a lined baking sheet, and toss until just golden in the oven. Remove and cool. Press each crumb of cake bread crumbs in a shallow dish firmly to the surface. Place the cake on a lined baking sheet using the same pump for cram toasting, and move to a medium rack in the oven and bake for 20 minutes. Remove and transfer from the oven to a serving tray.

61.BACON-WRAPPED CHICKEN BREASTS Total: 1 hr 5 min Active: 30 min Yield: 4 servings

Ingredients 1 tbsp olive oil 1/2 small minced yellow onion 2 minced cloves garlic 6 ounces cream cheese 2 tbsps finely chopped chives 1 1/2 tsp Worcestershire sauce fresh Black pepper and kosher salt Four 6- to 8-ounce boneless chicken breasts without skin. 12 slices bacon

Directions 1. Preheat the oven to 375 degrees Fahrenheit. Heat the olive oil in a medium skillet over medium heat.Add the onions and cook until golden brown, stirring for around 6 minutes. Stir in the garlic, then

cook for 30 more seconds. Add the cream cheese, chives and Worcestershire sauce and stir until evenly mixed. Remove the pan from the heat. Season with salt and pepper to fill in. 2. One side is attached to half of each chicken's breast, so that it opens like a book. Sprinkle salt and pepper with the chicken, then split the filling between the breasts, spreading them one by one evenly. Close the chicken breast with salt and pepper and sprinkle lightly. 3. Place 3 bacon strips side by side on the cutting board, and at the end of the strips, place them on the right side of the chicken breast. Tuck the chicken breast 's thin "tail" at the bottom, also for frying, then roll the breast into the bacon. Repeat with the remaining chicken breast and bacon strips. 4. On a rimmed baking sheet, set up a cool rack and move the chicken breasts to the bacon seam-side rack. Bake for about 15 minutes, until the chicken is almost cooked, and at 155 degrees F for about 15 minutes. Bake the Instant Thermometer Heat the broker and brail the breasts for about 5 minutes until the bacon is golden brown and shiny. Serve it hot.

62.SPAGHETTI SQUASH CHOW MEIN Prep Time: 15 mins Cook Time: 1 hr Total Time: 1 hr 15 mins Servings: 4 servings

Ingredients 1 Spaghetti Squash (1365g) 1 Tbsp Olive Oil

2 tbsps soy sauce 2 tsp rice vinegar 1 Tbsp oyster sauce 1 tbsp olive oil, some cooking oil 1 small diced onion 4 minced cloves garlic 1 thinly sliced red bell pepper 1 cup of snow peas or sugar snap peas sliced 1 large julienned carrot kosher salt or sea salt fresh cracked black pepper 1/4 cup chopped cilantro Sriracha, chili garlic sauce or spicy sauce

Instructions 1. Preheat the oven to 375 degrees Fahrenheit. Grease with olive oil in a sheet pan. 2. Scoop the spaghetti squash carefully halfway along the cut seeds and connecting strands, then put the cut side in the sheet pan that has been prepared. 3. It should be smooth and quickly divided into strands with a fork to bake for 45 minutes, or squash meat. Remove the "spaghetti strand" slowly from the shell and finish. Only set aside. 4. Make the sauce: In a medium dish, mix the soy sauce, vinegar and oyster sauce (or whiskey for vegetarians). Only set aside. 5. Over medium heat, heat the olive oil in a large skillet. Cook until tender and add the garlic and onion. 6. Add the red bell peppers, carrots and snow peas. For around 2 minutes, cook the vegetables until smooth. 7. Add strands of spaghetti squash and sauce. Stir all in the pan until the squash sauce is covered. For about a minute, cook the spaghetti squash until sweet. It would be incredibly hard not to cook squash.

63.GINGER GLAZED HAM Total: 5 hr Prep: 10 min Cook: 4 hr 50 min Yield: 8 servings

Ingredients 1 (12-pound) joint ham 7 quarts dry ginger ale 1 cup chunky ginger preserves 2 tbsps hot English mustard 1/2 cup soft dark brown sugar 1/2 tsp ground cloves

Directions 1. Place the joint in a large pan on a hob or burner and add 7 quarts of dried ginger to the machine. In the pan, bring to a boil and lower the heat slightly so that it maintains bubbles for 4/2 hours continuously. 2. 4 Preheat the oven to 425 degrees Fahrenheit at the end of 1/2 hour and start with the glass. 3. Add 1 cup of preserved lime ginger into a dish. Stir in hot English mustard for 2 tbsps. Add 1/2 cup of light, dark brown sugar and

sprinkle the ground cloves with 1/2 tsp. 4. Remove the ham from the pan gently after 4 1/2 hours and put it in a foil-lined baking tray. Slice the skin carefully, leaving a thin layer of fat. No need for the surface to be scored, just push the glass and put the tray in the oven with the ham for 20 minutes. 5. Serve cold or hot.

64.FRITA BEEF BURGERS PREPARATION: 25 MIN COOKING: 12 MIN CHILLING: 15 MIN SERVINGS: 4

INGREDIENTS Beef Patties 1 lb lean ground beef 1/2 cup bread crumbs 1/4 cup milk 1 lightly beaten egg 2 tbsp ketchup 2 tbsp lime juice 1 tsp paprika 1/2 tsp garlic powder Salt and pepper

Fries Canola oil 2 peeled and thinly julienned russet potatoes with a mandolin Burgers 4 hamburger buns

Ketchup 1 cup of sliced pickled sweet banana peppers Bottom of Form

PREPARATION Beef Patties 1. Combine every ingredient in a bowl. With salt and pepper, season. 4 patties in the shape of it. For 15 minutes, refrigerate. 2. Heat the grill and turn up the burners. Have the oil drained. Heat the deep fryer to 190 degrees Celsius (375 degrees Fahrenheit). Using a paper towel to place the baking sheet. 3. Grill the patties for about 4 minutes or until the meat is well cooked on each side. It is prohibited to toast

Fries 1. Fry the potatoes for 3 to 4 minutes, or until they are golden brown. Drain the paper towel. Season with salt.

Burgers 2. Inside the toasted bun, sprinkle ketchup. Place the patties and arrange with a collard pepper and fry on the bottom half of the bun. Keep with you the top of the ban.

65.COLD CUCUMBER SALAD Total: 2 hr 40 min Active: 20 min

Yield: 4 to 6 servings

Ingredients 1 tsp salt 1 cup white vinegar 1 1/2 cups sugar 1 tsp celery seed 1/4 cup vegetable oil 5 cups cucumber slices 1 thinly sliced into rings, medium sweet onion 1 large sliced thinly yellow bell pepper

Directions 1. Bring salt, vinegar, sugar, celery seeds and vegetable oil to a boil in a medium saucepan, then remove the pan from the heat and leave to cool. 2. In a large bowl , toss the chopped cucumber, onion and pepper with the liquid mixture and cool for at least 2 hours and overnight. Only serve it cold.

Cook’s Note Score the skins vertically with a fork, Before cutting the cucumber, but do not peel them. Try the kibi or Persian cucumber. These are smaller and very short and light in taste than regular cucumbers. Perfect for salads!

66.VANILLA FROZEN YOGURT Prep: 5 mins Additional: 5 hrs Total: 5 hrs 5 mins Servings: 6

Ingredients

3 cups nonfat Greek yogurt 2/3 cup white sugar 1 tsp vanilla extract

Directions 1. Stir the yogurt, sugar and vanilla extract together until the sugar is dissolved . Cover it . Refrigerate for 2 hours 2. Adjust the chilled mixture according to our directions when making ice cream until there is a "soft serve" consistency. Shift to one or two-quart plastic containers with one or two lids; plastic wrap and seal surface cover. Freezing yogurt should be refrigerated for at least 2 hours or overnight for the best performance.

67.THE ULTIMATE CRAB CAKES Total: 35 min Prep: 15 min Cook: 20 min Yield: 4 to 6 servings

Ingredients Extra-virgin olive oil 1 finely minced onion 4 finely minced garlic cloves 1 1/2 pounds jumbo lump crabmeat 1 1/2 cups fresh bread crumbs

2 tbsps mayonnaise, plus more if need 1 large egg white 1/2 juiced lime 1/4 cup freshly chopped cilantro leaves Kosher salt and fresh black pepper Garlic Aioli with Celery Root Lemon wedges, for garnish

Garlic Aioli with Celery Root: 2 cloves garlic 1/2 cup sour cream 1 cup mayonnaise 1 tbsp celery seed 1 juiced lemon 1/4 cup extra-virgin olive oil Kosher salt and ground black pepper Around 2 cups of shredded celery root, shredded using a food processor or a mandolin grater attachment. 2 tbsps fresh chopped chives

Directions 1. Make the crab cakes first, so that you have time to ice them before cooking. 2. Heat 2 bunches of olive oil over medium heat in a saucepan. Add the onion and the garlic and cook until the onion is caramelized, for 5 to 7 minutes. Combine the chopped bread, mayonnaise, egg whites, lime juice and cilantro until smooth. Place in a bowl and fold in the crabmeat. With salt and pepper, season. Shape 6 fat crab cakes into the mixture. To cool, put them on a tray, cover and refrigerate. 3. To serve, heat 3 grades of olive oil over medium heat in a large saucepan. Add the crab cake and cook it nice and crispy on each side for about 4 minutes. Serve with new lemon wedges and garlic ale with celery root on chopped butcher paper.

Garlic Aioli with Celery Root: Yield: 6 to 8 servings

1. Mix the garlic and paste it next to your knife. Tip: To make the garlic grow faster, add a bit of salt and begin to mash with the side of your knife. 2. In a large bowl, put the paste and stir in the sour cream, mayonnaise, celery seeds, lemon juice and oil. With salt and fresh pepper, season well. Fold in the celery roots and ashes that are chopped. Give it a final taste and, if necessary, adjust the season.

68.LAMB HOTPOT SERVES: 4 PREP TIME: 20MINS COOK TIME: 4HR

INGREDIENTS 150g plain flour 8 x 150g lamb neck chops 100ml olive oil 4 thinly sliced onions 3 sliced garlic cloves 2 bay leaves 700g waxy potatoes, peeled, sliced into 1cm rounds 50g melted unsalted butter 1 tbs thyme leaves 200ml chicken stock

GREMOLATA 1 cup finely chopped flat-leaf parsley 1 crushed garlic clove Grated zest of 1 lemon

METHOD 1. Preheat oven to 180 degrees Celsius. 2. Combine the flour in a plastic container with a touch of salt and pepper. To cover the lamb evenly, add the lamb sieve and shake the bag for 30 seconds.

3. Heat half of the oil over medium to high heat in a large frying pan. Shake off the lamb's excess flour, then cook in tons, remove from the pan for a few minutes until golden and separate on each side. 4. With a towel, clean the pan and hold on a medium heat. The remaining 50 ml of oil is added and the onion is cooked for 10-12 minutes, stirring and stirring until it starts. Add the garlic and cook 3 more minutes or until the garlic is golden brown. 5. In a flame-resistant casserole, place the lamb, then top it with the onion mixture and bay leaves. 6. Cut the melted butter into pieces and add the thyme and season with salt and pepper. Arrange the potatoes over the onions, slightly overlapping them in a round shape. 7. Put our stock in the potatoes, then use a fork to cover the casserole dish. Place the dish in the oven and cook for 20 minutes, then lower the temperature of the oven to 130 degrees Celsius and cook for another 21/2 hours or until the sauce is thicker and the potatoes and meat are tender. 8. Remove the icon, and then turn to the grill feature for the oven. For 3 minutes or until the potatoes are golden, grill on high heat. Rest while making grimolata. 9. For the grimolta, put the parsley, garlic and lemon zest together in a bowl, then stir to combine. 10. Sprinkle with gremolta, divide into hotpot bowls and serve.

69.CHOCOLATE MOCHA PROTEIN CAKE Prep Time: 10 minutes Cook Time: 30 minutes

Total Time: 40 minutes

INGREDIENTS 2 cups gluten-free flour 1 packet Suncore Foods Low GI Mocha Boost Shake Powder 1/4 tsp salt 1 tsp baking powder 1 tsp baking soda 1/3 cup sugar 1/2 cup chocolate chunks 1 cup unsweetened almond milk 1 tsp apple cider vinegar 1 cup brewed coffee 2 tsp pure vanilla extract 1/2 cup grape seed oil

INSTRUCTIONS 1. Preheat your oven to 350 degrees 2. In a bowl , mix your almond milk and apple cider vinegar and let it sit in it while the rest of the cake is being prepared (about 5-10 minutes). It has a texture similar to "buttermilk" and works well in vegan baking. 3. Stir your dried ingredients together in a big bowl. 4. Make your own coffee cup 5. For around 30-45 seconds, melt the chocolate pieces in the microwave.

NOTE They don't have to absolutely melt, but to stop burning your chocolate, shake them well before placing them in the microwave. Stir in the dry cake mixture with your grape oil, vanilla, coffee and chocolate, then add the mixture of almond milk. Combine until the batter is smooth and nice. In our well oiled baked cake pan, put the batter and bake for approximately 30 minutes.

70.BLUEBERRY OVERNIGHT OATS Prep Time: 5 mins

Ingredients 1/2 cup of rolled oats as needed 3/4 cup of almond milk 2 tsp chia seeds 1/4 tsp vanilla extract 1 tbsp almond butter 1-2 tsp maple syrup honey 1/4 cup of fresh blueberries for toppings add more

Instructions 1. In a mason jar or bowl, add the oats, milk, chia seeds, vanilla and blueberries (and the desired sweetness). (You can add as little milk as you want on the side of the chunky if you like your oatmeal to be more creamy-you can add 2 more tbsps of yogurt to your creamy cream (if necessary, you can also add milk free). 2. Using a spoon to shake or blend and combine. Seal and cool in the refrigerator for a minimum of 4 hours or overnight.

71.TEMPEH BACON BLT Prep Time: 5 minutes Cook Time: 25 minutes Marinating time: 1 hour Total Time: 1 hour 30 minutes Servings:4

INGREDIENTS TEMPEH BACON

8 oz tempeh sliced into 20 - 24 thin slices 1/4 cup of liquid aminos 2 Tbsps apple cider vinegar 1 tsp light brown sugar 1/2 tsp ground cumin 1/2 tsp smoked paprika 1/2 cup of water 1-2 tsp liquid smoke Tempeh Bacon blt Sandwiches 8 slices nice bread 2 avocados 1 thickly sliced mato 4 leaves crisp lettuce regular or vegan mayonnaise

INSTRUCTIONS FOR THE TEMPEH BACON 1. Combine the soya sauce, apple cider vinegar, brown sugar, cumin, smoked paprika and water in a small saucepan. 2. Bring it to a boil and cook it for 1-2 minutes, then turn off the gas. If used, add liquid smoke. 3. Combine the mood bits with a casserole dish. Offer the top to the marinade and shake it evenly to the right to ensure that the dish is distributed evenly. 4. Leave the cover for at least an hour overnight, but allow it to marinate. 5. Brush your oven gently with a tablespoon of paper on a baking sheet and 150 C / 300 F of olive oil. 6. Leave the tempered parts on a baking sheet and arrange them. Arrange the olive oil brush. 7. Place in a preheated oven and bake until the tempeh begins to brown or for 15 minutes. Bake for an additional 5-10 minutes before cut. 8. Remove from the oven and before use, allow to cool slightly.

FOR TEMPEH BLT SANDWICHES 1. Slice the bread gently into chunks

2. On top of one slice of bread, melt 1/2 of the avocado and sprinkle the other slice with mayonnaise if used (vegan or regular). 3. On top of the avocado, layer the tempered bacon slices, lettuce and tomato parts. Using another piece to slice the bread. 4. Immediately serve.

72.HONEY MUSTARD PORK TENDERLOIN PREP TIME: 3 hours 45 minutes COOK TIME: 25 minutes SERVES: 6

Ingredients 1 tbsp whole grain mustard 2 tbsps Dijon mustard 2 tbsps honey 1 tbsp low sodium soy sauce Juice from 1/2 a lemon 1 rough chop sprig rosemary 2 pork tenderloins Salt and pepper

Directions 1. Marinate the pork until you are willing to serve the meal for at least 3 hours. Marinating is suitable overnight. Combine all the mustard, sugar, soy sauce, lemon juice and pink flowers in a big freezer bag. Do not add pepper and salt. Shake the bag around in order to get together. You have to zip it up, obviously, before you shake it. 2. In cold water, wash and dry the bacon. Keep the marinated bags. Exhale the air, then keep the marinade over the pork. Place the bag and refrigerate in a jar until ready to serve. 3. Remove from the preheated oven at 400 degrees Fahrenheit 30 minutes prior to cooking. Take out the bag and shake the extra marinade out, but do not clean it off. Rosemary bits wherever they

are. Put the marinade away. Season the tenderloins generously with kosher salt and pepper on both sides. 4. Heat a large pan or iron skillet over medium-high heat, oven-proof. Add a few teaspoons of olive oil and add some more. Find both sides of the tenderloin for a total of 10 minutes until they are golden and raw. For 10 to 15 minutes, move the pan to the oven, until the center is 137 degrees. 5. Remove from the pan and cover with foil on a cutting board. Take 10 to 15 minutes to rest. Diagonal Pork Medal carved for serving. The pink pork is pretty good in the middle. They're not in the chicken. But don't be scared. Serve with any juices that are spread during carving.

73.PROTEIN BANANA CREAM PIE Prep Time: 5 minutes Total Time: 5 minutes

Ingredients 2 Boxes Instant Pudding – Sugar Free Banana Cream 45g Vanilla or Banana Scoops Protein Powder 2 ½ Cups Milk Substitute 1 Medium Banana ½ Cup Whipped Topping 1 Pre-made Pie Crust

Instructions 1. Mix your instant pudding, protein and milk together with a shake or hand mixer for 1-2 minutes. 2. Cut the banana into slivers, 3. Lightly mix your slivers 4. Add the mixture to your crusty pie crust. 5. Cover Over 6. Keep it in the fridge for 2-3 hours or so. 7. Layer your Whipped Topping on the top.

Nutrition Calories: 171kcal | Carbohydrates: 24.8g | Protein: 6.2g | Fat: 5.2g | Sodium: 387.7mg | Fiber: 1.2g | Sugar: 8.2g

74.SCRAMBLED EGG MUFFINS Prep/Total Time: 30 min. Makes: 1 dozen

Ingredients 1/2 pound bulk pork sausage 12 large eggs 1/2 cup chopped onion 1/4 cup chopped green pepper 1/2 tsp salt 1/4 tsp garlic powder 1/4 tsp pepper 1/2 cup shredded cheddar cheese

Directions 1. Preheat the oven to 350 fahrenheit. Cook the sausage in a large skillet over medium heat until it is no longer pink; rinse. 2. Put the eggs in a big cup. Stir in the onion, green pepper , salt, ground garlic and pepper. Stir in the cheese and bacon. 3. Spoon into greased muffin cups with 1/3 of a cupful. Bake for 20-25 minutes until there is a clean knife inserted in the centre. 4. Freeze option: Cool muffins with baked eggs. Cover and put and freeze until solid on waxed paper-lined baking sheets. Switch to a jar in the fridge; return to the fridge. For use, put in a greased muffin tin,

cover with foil loosely and reheat until heated through in a preheated 350 ° oven. Or, microwave each muffin for 30-60 seconds or until completely cooked.

Nutrition Facts 1 muffin: 133 calories, 10g fat , 224mg cholesterol, 268mg sodium, 2g carbohydrate, 9g protein.

75.BANANA CARAMEL MILKSHAKE Prep Time: 15 mins Total Time: 15 mins

Ingredients Banana-Caramel MilkShake 1 Cups of (230g) Vanilla ice cream 1/2 Cup of Milk 4 tbsps Salted caramel sauce 1 large ripe banana

Instructions Process all ingredients until smooth, around 2-3 minutes, in a blender. Serve in separate glasses immediately and top with extra car mail sauce if needed.

Note: Test kitchen tip: The use of frozen bananas gives an additional creamy

consistency to the vegetables. Using a high-speed blender for better performance.

CONCLUTION