Nutrition 101 Guide
www.mffoodies.com
Medical Disclaimer
The information and reference guides in this booklet &
website are intended solely for the general information for
the reader. The contents of this booklet & web site are not
intended to offer personal medical advice, diagnose health
problems or for treatment purposes. It is not a substitute for
medical care provided by a licensed and qualified health
professional. Please consult your health care provider for
any advice on medications.
In other words, please only use this booklet as a guide for
healthy eating and not to diagnose or cure any problems you
may have!
Seriously... just call your doctor and talk it out first!
COMMUNICATION IS KEY!
Table of Contents
Introduction ……………………………………....4
Nutrition 101 ………….....…………...………….5
Healthy Tips ...…………………………………..13
Food Substitutions ………………...…………..18
Super Foods …………………………...……….20
Recipes …………………………………………..25
INTRODUCTION
After unsuccessfully battling obesity for years, I changed my approach to losing weight and explored
other options besides starving myself with the many crash diets available in magazines and on the internet… eating the various assortment of salad after salad just was not working. Each night I went to bed
with hunger pains, and although my weight dropped fast, I would eventually give in to temptation and
binge eat… only to gain back the weight even faster. I trained in the gym consistently but my body was
not changing, and I grew extremely frustrated with my results, and the mere sight of a scale.
Adamant on ending the cycle, I decided to do away with eating bland chicken breast and the steamed
vegetable of the day, so I designed my own menu of recipes that was not only realistic to my lifestyle,
but also was delicious and maintainable. I spent countless hours in the kitchen coming up with combinations of food that I enjoyed, and if prepared with the proper ingredients and consumed in moderation, I
would have a better chance of reaching my fitness goals. I prepped my creations in small proportions
and ate the meals throughout the day, and soon after my pounds dropped… within weeks I went from
weighing 310 pounds to 293 pounds, while never feeling famished or undernourished.
Dieting is just as mental as it is physical, and every week I allowed myself a cheat meal to curb the internal cravings that come with being a human being. At times I did slip and eat a piece of bread or nibble
on a piece a chocolate that wasn’t in my meal plan, but as long as I didn’t binge I continued to lose
weight... in 6 months I stepped on a scale and surprisingly I was down to 251 pounds! Eventually eating
healthy had become a lifestyle and not a diet, and I felt great, had more energy, and as a bonus… loved
the way I looked. People noticed my physical changes and often asked for tips and advice, but instead of
simply telling them how I lost weight, I showed them by teaming up with a team of certified nutritionists, and creating an Instagram page, @MFFOODIES, that displayed what I ate every day… along with the
recipes to every single meal.
Unlike most of the many companies that push weight loss products, I know the struggles of food addiction, and I’m living proof that it’s more than possible to get healthy, lose weight, and keep it off. Currently I am 245 pounds with 8% body fat, and I have kept the weight off for 10 years by eating from food
that I prepared myself, and with a plan that is now available to the public. The road to breaking through
to a healthier lifestyle is challenging, but so worth the dedication… and I believe everyone can do it. So
whether wanting to learn the basics of nutrition, pack on lean muscle, or safely lose weight... the
MFFOODIES NUTRITION GUIDE can help. Thank you for your continued support and faith in MFFOODIES.
Sincerely,
Manuel Clemente, CEO MFFOODIES
What is nutrition?
The World Health Organization (WHO)
defines nutrition as:
Nutrition is the intake of food, considered in relation to the
body’s dietary needs. Good nutrition – an adequate, well
balanced diet combined with regular physical activity –
is a cornerstone of good health. Poor nutrition can lead to
reduced immunity, increased susceptibility to disease,
impaired physical and mental development, and reduced
productivity.
Good Nutrition
Boosts immune system
Improves sport performance
Delays aging
Protects teeth and gums
Fights & prevents disease
Great energy levels & healthy weight
Body gets all nutrients it needs
Benefits are endless
Under Nutrition
Caused by the body not getting enough of the
necessary nutrients it needs to grow properly
Causes of under nutrition: lack of knowledge, fad
diets, disease and illness, life cycle changes, poverty, inadequate diets
Loss of muscle
Unplanned weight loss
Fatigue
Increase in illness or infections
Low moods
You feel irritable, sluggish, or anxious
Causes micronutrient deficiencies (anemia)
Consequences include: fatigue, dizziness, rapid
heartbeat, pallor and breathlessness
Over Nutrition
Over Nutrition occurs when nutrients are
consumed in large amounts and exceed the
body’s requirements for normal metabolism.
Over nutrition can lead to: Obesity, Type 2
Diabetes, Cardiovascular Disease
According to WHO Obesity is an “abnormal or
excessive fat accumulation that may impair
health”
Obesity health implications include: stroke,
heart disease, pancreatitis, female
disorders, arthritis, inflamed veins, gout,
cancer, gallstones, liver disease, lung
disease, sleep apnea
Macro & Micro Nutrients
Macronutrients: carbohydrates, proteins and fats.
They’re called macronutrients because the body
requires them in large amounts. They are essential
for the body to grow, repair and develop new
tissues, conduct nerve impulses and regulate life
process.
Micronutrients: minerals and vitamins. Unlike
macronutrients, micronutrients are required by
the body in small amounts. Their main function is
to enable the many chemical reactions to occur in
the body.
Essential Nutrients You Need to
Survive & Live A Healthy Life
Macronutrients
1.Carbohydrates – are required for energy. Glucose, which is a
monosaccharide, is the most essential source of energy in the
body. The brain works entirely on glucose alone. When an immediate source of energy is required, glucose is converted into glycogen which is stored in the liver. When energy is needed it is converted into glucose again and used to release energy. Carbohydrates provide 17 kilojoules of energy per gram.
1 gram of carbs= 4 Calories
2. Fats – have the highest caloric content. This means they provide
the largest amount of energy when burnt. When measured by a
calorimeter, fats provide about 37 kilojoules per gram, making
them twice as energy-rich than protein and carbohydrates. Extra
fat is stored in adipose tissue and is burnt when the body has run
out of carbohydrates. Fat is also needed to take up fat-soluble
vitamins. 1 gram of fat= 9 Calories
3. Proteins– are the third and last source of energy. They are the last
to be used of all macronutrients. In cases of extreme starvation, the
muscles in the body, that are made up of proteins, are used to provide energy. This is called muscle wasting. Proteins also provide 17
kilojoules per gram. 1 gram of protein = 4 Calories
Micronutrients
1. Vitamins – are essential for normal metabolism, growth and
development, and regulation of cell function. They work together
with enzymes and other substances that are necessary for a
healthy life. Vitamins are either fat-soluble or water-soluble. Fat
soluble Vitamins can be stored in the fatty tissues in the body when
in excess, and so are not excreted easily. This means that you do not
need to eat them as often as Water soluble vitamins. The latter are
excreted in urine when in excess and so need to be taken daily. Water
soluble vitamins include Vitamin B and C. Green leafy vegetables are
rich in Vitamin B, whereas Vitamin C is found abundantly in citrus
fruits. Fat soluble vitamins are Vitamin A, D, E and K. Green leafy
vegetables, milk and dairy products and plant oils provide these
vitamins.
2. Minerals – are found in ionized form in the body. They are further
classified into macro minerals and micro minerals (or trace minerals). Macro minerals present in the body include Calcium, Potassium,
Iron, Sodium and Magnesium to name a few. Iron is a constituent of
Hemoglobin which is present in blood. Hence macro minerals constitute a larger percent of the body and are needed in more amounts,
as compared to micro minerals. Micro minerals include Copper, Zinc,
Cobalt, Chromium and Fluoride. They are mostly co-factors, and are
necessary for the function of enzymes in the body, but are needed
only in minor quantities. Approximately 4% of the body’s mass consists of minerals
Don’t forget the most important thing of all:
WATER
Good water carries nutrients, minerals, dissolved salts and trace
elements the building blocks of growth, and healing energies; it
disposes of waste and is constantly cooling, cleansing and purifying itself. Our bodies depend on water (as blood) as a catalyst, a
transport system, to maintain our correct body temperature, to
supply nutrients and electrical impulses. Dehydration is a common
source of illness we need to drink 1 - 2 liters of good water every
day, more especially as we grow older. Tea, coffee and alcohol all
dehydrate the body, therefore, if we take them we need to drink
more good water to compensate.
Healthy Eating Tips
1. Set yourself up for success
2. Please do not just starve yourself and think it’s going to work. You
need to set small and realistic goals for yourself. It is hard at first
but it can be done. Make small changes until they become habits.
3. MEAL PREP! Cooking and prepping your own meals is number 1. It
doesn't matter what a restaurant claims they put in their food, only
you know what goes on in your food. Unless you hire a nutritionist
or meal prep service to make your meals, you cannot really trust
that a restaurant will not use ingredients that will sabotage your
healthy lifestyle.
4. Don’t just cut off all bad foods and expect your body to not notice.
It will never work. When you remove a bad food, please replace it
with a healthy alternative.
5. Don’t kill yourself with counting calories. Make your life simple by
just eating healthy foods. Calories are important but selecting
fresh and wholesome ingredients is even more important. Just
avoid processed foods and eat fresh.
6. Always read labels. Try and stay away from low fat foods. If something says low fat, I can definitely guarantee it is filled with chemicals. Packaged food can’t be “SO GOOD”, low fat and healthy. It is
literally impossible.
7. Focus on how you really feel after eating & go by that. If you feel
like you need to take a nap you don’t need to be eating those
foods.
8. Drink plenty of water because you need to stay hydrated. Water
also removes toxins from the body, regulates body temperature,
removes waste products, etc.
9. Eat in moderation! Just because something is “healthy” doesn't
mean you should eat 10 servings of it. You only need to eat what
your body needs. Eat to live, don’t live to eat.
10. Balance is key. You need a good balance between carbs, proteins, fats, minerals and vitamins to survive. Drinking a meal replacement shake isn’t going to do it. Despite what all these fad diet Instagram celebrities tell you, YOU NEED TO EAT FOOD. FOOD THAT
GROWS ON THE GROUND, IN TREES, ON LAND, WATER, wherever
that may be.
11. Don’t deprive yourself of the foods you love. Just eat less of them
and balance. If you want a chocolate bar, have a chocolate bar, just
make sure you watch your portions. Portion control is important. Reduce the bad and increase the good.
12. When you go out and order food, try and split big dishes with a
friend, don’t just eat the whole seafood party platter by yourself. Order more salads with dressing on the side or just olive oil and lemon
juice for dressing.
13. Eat slow. Seriously. Don’t inhale your food. Take your time and
chew, breathe, chew some more, then swallow. Eat slowly so your
brain can tell your body its full and it doesn’t need any more food.
14. Eat throughout the day. Don’t just eat breakfast, lunch, and dinner. Eat smaller and more frequent meals every 2 or 3 hours.
15. Reduce your sugar intake. Sugar is hidden everywhere. Reduce
candy, SODAS, junk food, etc. Even pizza has A TON of sugar.
16. Read every single label.
17. Avoid processed and packaged foods.
18. Reduce salt intake. High salt intake can cause so many problems.
Reduce salt intake slowly and your body will adjust. People often
think that carbs are the “monster” but there are much worse things
than “carbs.” Eating excess carbs may make you gain some weight,
but excess salt will kill you.
19. Eat healthier snacks like celery with Greek yogurt, or carrots with
chimichurri sauce. If you like eating chips just slice up a zucchini and
bake it until its crispy.
20. Eat a lot of fruits and vegetables, vibrant colors, greens, fresh
foods, kale, green beans, sugar snap peas, watercress, green apples,
etc.
21. Stock up on vitamins & necessary supplements. I’m not talking
about taking supplements you get on Instagram with a coupon code
& random ingredients. I am talking about essential vitamins and minerals your body needs through healthy foods. If you aren't getting
enough nutrients through foods consult with your doctor to find out
how.
22. Eat foods that are high in fiber. Fiber helps you digest your food.
Fiber helps you maintain a healthy weight, lower risk of heart disease and diabetes, etc.
23. Fiber also stays in your stomach longer so it makes you feel fuller.
You won’t eat as much.
24. Eat healthy carbs. You need carbs to function. And there really isn’t such a thing as 0 carb diet because vegetables have carbs so you
are taking them in somehow. You need to eat healthy carbs like whole
grains, whole wheat, brown rice, quinoa, barley, etc. Leave the white
rice alone and grab brown rice. If you want to go out and eat sushi
(not really good for you) opt for brown rice or cucumber wrap instead. Carbs are good for you in moderation but avoid breads. Bread
is over processed and refined. If you must eat bread sometimes, eat
whole grain bread.
25. Add calcium to your diet for good bone health & strength. Your
body will literally deteriorate without calcium. Recommended calcium intake is 1000mg per day and more the older you get.
26. Eat protein but don’t overdo it. Average adult should have about
0.8g of protein per kg of body weight. Too much protein can be
harmful for people with kidney disease, so just eat higher quality protein rather than drowning yourself in it. Too much of a good thing can
be a bad thing.
27. Add good quality protein to your diet such as fish, chicken, or
plant based protein such as beans, nuts and soy.
28. Please don’t drink protein shakes every chance you get. You
don’t need to drink 17 protein shakes a day, its very unnecessary.
You don’t even need to drink protein shakes unless you’re trying to
pack on muscle or have certain athletic goals. Seriously, cool it on
the scoops
29. Enjoy healthy fats. IN MODERATION. Good fats like monounsaturated fats from avocados, nuts, seeds. Polyunsaturated fats, including Omega-3s, found in fatty fish such as salmon, herring, mackerel,
anchovies, sardines, and some cold water fish oil supplements. Good
vegetarian sources of polyunsaturated fats include flaxseed and walnuts.
30. Stay away from bad fats : trans fats found in processed foods,
vegetable shortenings, margarines, crackers, candies, cookies,
snack foods, fried foods, baked goods, or anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans-fat
free.
31. Try and avoid saturated fats as well. Of course, not all saturated
fat is the same. The saturated fat in whole milk, coconut oil, or salmon is different to the unhealthy saturated fat found in pizza, French
fries, and processed meat products (such as ham, sausage, hot
dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer.
32. Use more spices and herbs in your diet to reduce salt intake. Using garlic powder, curry, oregano, turmeric, paprika, cayenne pepper, black pepper will enhance food flavor and you won’t need as
much salt. You can also purchase low salt seasoning like Flavorgod
(www.flavorgod.com) seasoning. These are low in salt and taste
amazing.
Healthy Substitutions
Ingredient/Food Item
Healthier Substitute
Whole milk (1 cup)
1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil.
Heavy cream (1 cup)
use 1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat
unsalted cottage cheese.
Sour cream
use low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fatfree sour cream.
Cream cheese
use 4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free
milk if needed.
Butter (1 tablespoon)
use 1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4
tablespoon liquid vegetable oil.
One whole egg
use 2 egg whites; or choose a commercially made, cholesterol-free egg substitute
(1/4 cup).
Unsweetened baking chocolate
use 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon
vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar
in the recipe by 25%.
(1 oz)
Fried tortilla chips
Use baked tortilla chips (reduced sodium version).
Regular potato or corn chips
Use pretzels or low-fat potato chips (reduced sodium version).
High-fat cookies and crackers
Use fat-free or low-fat cookies, crackers (such as graham crackers, rice cakes, fig and
other fruit bars, ginger snaps and molasses cookies).
Ice cream bars
Use frozen fruit bars.
Ice cream
Use sherbet, ice milk or frozen, 0% Greek yogurt
Cream-based soups
Try ordering broth-based soups with lots of vegetables
Quiche and salad
Order soup and salad.
Iceberg lettuce
Arugula, romaine, spinach & kale
Hummus
Edamame hummus
M & M’s
Dark chocolate (in trail mix)
Potato chips
Pop corn
French fries
Sweet potato fries or baked potato
Cream
Coconut milk
Sour cream
0% Greek Yogurt (you can add some lemon juice to make it sour)/cottage cheese
Mayo
Avocado mash
Soda
Seltzer water
White wine
Red wine
Healthy Substitutions
Ingredient/Food Item
Healthier Substitute
Bread, muffins, or croissants
Order melba toast, pita bread, or whole-grain rolls
Fried chicken sandwich
Try ordering a grilled chicken sandwich.
Creamy coleslaw
Try sautéed vegetables, steamed vegetables or a tossed salad
Flour in a recipe
Use pureed black beans. More protein to the recipe and cuts back on gluten
White flour
Use whole wheat flour (more nutrients)
Sugar
Unsweetened apple sauce can give the necessary sweetness a recipe needs without
all the extra calories
Wheat flour
Almond flour—This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor.
Coconut flour—High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though—using more
than half a cup at a time could allow the flour’s bitterness to take over.
Regular peanut butter
Unsweetened/unsalted & natural peanut butter
Sugar
Vanilla—it can add much more flavor and cut back calories
Stevia—natural sweetener
Chocolate chips
Cacao nibs
Eggs
Chia seeds- Combining 1 tablespoon chia seeds with 1 cup of water left to sit for 15
minutes yields a perfect 1-to-1 egg substitute for baking.
White rice
Brown rice or grated steamed cauliflower (great for fried rice recipes)
Spaghetti/pasta
Spiralized zucchini
Bread crumbs
Rolled oats (you can toast them for about 8-10 minutes then pulse grind them for a
few seconds to make them crunchy)
Pasta
Spaghetti squash
Ground beef
Ground turkey (try not to eat so much red meat)
Olive oil
Olive oil spray (switch to nonstick pots and pans so you can cut back on all oils)
Boiling
Steaming your veggies (it removes fewer nutrients from your food)
Deep frying
Oven or pan frying. Just sear your food on high heat to get crispy texture
Butter
If your recipe calls for butter use coconut oil or olive oil (if you absolutely must)
Super Foods for Liver Health
Recipes For Meal Prep
Spicy breakfast hash
Ingredients
5 egg whites
1 yolk
1 medium tomato
½ bell pepper
½ tbsp. sriracha
Pinch of salt & pepper
Directions
Spray pan with cooking spray
Chop up all ingredients and mix together with eggs
Scramble eggs
Top with hot sauce
Sprinkle with a bit of salt & pepper
Chicken salad zucchini rollups
Ingredient
¾ tsp onion powder
¾ tsp garlic powder
2 dash black pepper
1 large zucchini
4 oz. chicken breast- thinly sliced
1 oz. 0% Greek yogurt
1 tbsp. olive oil
Directions
Preheat oven at 400 degrees and bake chicken for 25
minutes
Let cool while you prepare other ingredients
Grill zucchini until tender
In a bowl mix chicken and all other ingredients
Spread mix on zucchini slices and roll
This makes 3 rolls
Chili fish patty
Ingredients
½ cup canned pink salmon
1/3 cup dry oats
2 medium eggs
¼ cup medium sized onion
chopped
Directions
Mix all ingredients together and let sit for 15 minutes
Spray pan with cooking spray
Fry until browned or crispy
Top with 1 tbsp. 0% Greek yogurt
Chinese orange chicken
Ingredients
¼ cup diced peach
1 tbsp. Smuckers sugar free peach
preserve
½ cup water
¼ cup Mrs. Butterworth’s sugar
free syrup
4 oz. chicken tenderloins
2 tbsp. chopped Chile peppers
Directions
Chop the raw chicken into small cubes.
Cook in a pan with water or broth until the
chicken is fully cooked.
Mix the sugar free peach preserves, sugar free
breakfast syrup, and green Chile peppers
Add it to the chicken as well as the diced
peaches.
Cook down until the peaches are soft and the
sauce thickens like honey
Lemon dill salmon
Ingredients
1 lemon
2 tsp dill
½ tsp garlic powder
Pinch of black pepper
¼ tsp salt
4 oz salmon fillet
½ tbsp extra virgin olive oil
Directions
Wash salmon then pat dry with paper towel
Rub salmon with olive oil and sprinkle herbs
Bake salmon for 10-15 minutes at 400 degrees
Stuffed poblano peppers
Ingredients
1 poblano pepper
¼ cup cauliflower
2 tbsp chopped onions
4 sliced mushrooms
¼ of a bell pepper chopped
Directions
Preheat oven at 400 degrees
Bake pepper halves for 10 minutes until they soften a
bit
Spray a pan with cooking spray, fry cauliflower,
mushrooms, bell pepper, and onion with a pinch
of salt and pepper until tender
Stuff into peppers and continue baking for another
10 minutes
Dijon thyme turkey meatballs
Ingredients
4 oz fat free ground turkey
1 tsp thyme
½ tsp black pepper & salt
2 egg whites
1 garlic clove
3 tbsp whole grain rolled
oats
2 tbsp Dijon mustard
directions
Preheat oven to 350°.
Line baking sheet with parchment paper.
In large bowl, combine all ingredients.
Shape into 1-1/2-inch meatballs.
Arrange balls on baking sheet. Bake 20 minutes or until
cooked through
Shrimp fried rice
Ingredients
1 serving (85g) Steamed or
Boiled Shrimp
1/2 tablespoon Soy Sauce
1 10 beans (4" long) Green
String Beans
2 egg whites
1/2 tsp Black Pepper
1/4 tsp Salt
1 oz Broccoli
100 g Cauliflower
1 oz Baby Carrots
1/2 cup, sliced Bell Peppers
Directions
Chop veggies
Spray pan with no calorie spray (ie Pam)
Add veg (you can use any veg of your choice), cook
over medium heat until softened
Meanwhile defrost pre cooked shrimp and rice
cauliflower in blender or food processor
Push veggies to one side of pan and add egg
whites
Scramble and chop eggs, then mix with veggies
once cooked.
Add cauliflower to pan, stir for about 2 min
Add soy sauce and spices. Stir
Add shrimp, cook for 1 min. Serve.
Honey mustard chicken thighs
Ingredients
Large chicken thigh
1 tbsp spicy brown mustard
¼ tsp black pepper
½ tsp cayenne pepper
½ tsp sage
1 tbsp honey
¼ tsp salt
Directions
Preheat oven at 400 degrees
Season thigh with salt, pepper, cayenne, sage
Rub with honey and mustard
Bake for 30 minutes
Blackened chicken
Ingredients
1 boneless, skinless chicken breasts
1 teaspoon paprika
1/4 teaspoon pepper
1/4 teaspoon cayenne
pepper
1/2 teaspoon onion powder
1/2 teaspoon cumin
1 teaspoon olive oil
1 avocado flesh
1 tablespoons plain 0%
Greek yogurt
directions
Preheat oven to 350 degrees f
Mix all the dry seasonings in a small bowl, and then season both sides of the chicken breast
Add the teaspoon of olive oil to a large pan or skillet.
Heat the olive oil for a minute over medium/high heat.
Add the chicken breasts to the pan. Cook for 1 minute
on each side (just enough for the seasonings to stick
to the chicken)
Remove chicken from skillet and place in a baking dish.
Bake chicken in oven for about 30 to 35 minutes or
until juices run clear
While chicken is baking, place the avocado flesh along
with 2 tablespoons of 0% Greek yogurt in a food processor and puree until smooth.
Once chicken is cooked through transfer it to a place and
top it with the avocado cream
Roasted red pepper chicken
Ingredients
1 6 oz chicken breast
1 tbsp garlic powder
1 tbsp onion powder
1 tsp Cajun seasoning
½ cup famoso roasted red
pepper
½ cup baby spinach
directions
Preheat oven to 350.
Filet your chicken breasts so the breast folds open
Season eat chicken breast with the spices, and place
baby spinach on one side of the chicken breast.
Close chicken like a sandwich, use toothpick to keep
down if needed. Cook for 30 mins
Buffalo cauliflower bites
Ingredients
2 tbsp water
1 tbsp I can’t believe it’s
not butter
1/3 cup whole grain oat
flour
2 tbsp 0% greek yogurt
¼ cup silk pure almond
milk
1 tbsp buffalo wing
sauce
¼ head medium cauliflower
1 dash salt & 1 tsp garlic
powder
Directions
Preheat oven to 450F.
Whisk together yogurt, milk, water, garlic powder and oat
flour until well combined. It may be thick.
Toss cauliflower florets in yogurt mixture until well coated
Place cauliflower on baking sheet lined with foil and
sprayed.
Bake for 12-15 minutes, until coating bakes over florets.
Combine buffalo wing sauce, butter and salt.
Pour sauce over cauliflower pieces and toss on the baking
sheet to coat thoroughly.
Bake for another 5-8 minutes
Creamy roasted red pepper chicken wraps
Ingredients
60 g Cooked Red Peppers
1/8 tsp Garlic Powder
1/8 tsp Onion Powder
1/4 tsp Paprika
1 serving (serving = 1 flatbread/
gluten free wrap
3 dash Sea Salt
1.5 serving (serving = 2 tbsp.)
Roasted Red Pepper Hummus
110 g Skinless Chicken Breast
Directions
Bake chicken at 350 until cooked through (or
use pre cooked).
Using 2 forks, shred the chicken into thin pieces.
In a medium size bowl, hummus, and spices.
Slice the red pepper into strips.
Add the chicken and peppers to the bowl and
stir to coat.
Pour mixture into the center of the wrap. Fold
in the small sides first, and then roll up long
ways. Wrap in foil and bake at 350 ~10 minutes
until warm
Thai peanut salmon
Ingredients
6 ounces of salmon
2 Tbsp peanut flour* (or
peanut butter)
2 Tbsp unsweetened almond milk (or other liquid)
1 T rice vinegar
2-3 cloves of garlic, pressed
Red pepper flakes, to taste
Pinch of cinnamon
directions
Preheat the oven to 450 degrees F.
Place salmon, skin side down, on a foil-lined baking
sheet (you can use a non-stick sheet, but the foil
makes for an easier clean up).
Prepare peanut sauce by mixing together remaining
ingredients. Spread evenly across salmon.
Bake until salmon is just cooked through, 10-12
minutes. This may vary based on the thickness of
the filet.
Dijon baked chicken
Ingredients
6 oz chicken breast
2 tbsp spicy mustard
1 tsp salt & black pepper
1 tbsp balsamic vinegar
directions
Preheat oven at 400 degrees
Season chicken and rub with mustard and vinegar
Bake for 30 minutes
Steak with chimichurri sauce
ingredients
1 (6 oz) skirt steak or top
round steak
Salt & black pepper
1 tbsp drained capers
½ cup parsley
1/3 cup cilantro
2 mint leaves
1 tbsp spicy mustard
2 tbsp red wine vinegar
2 tbsp lime juice
1 tbsp olive oil
1 garlic clove
Directions
Season steak with salt and pepper
Preheat grill on high temp and place steak on grill for
8 minutes or if you like it more well done leave it on a
bit longer
In a food processor blend capers, parsley, cilantro,
mint leaves, spicy mustard, red wine vinegar, lime
juice and garlic
Blend until smooth (almost puree)
Let sauce chill in the fridge for about 10-15 minutes
Mix sauce with olive oil and stir with spoon.
Pour on steak or serve it on the side
Spicy steak lettuce wrap
Ingredients
1 6 ounce steak
1 tbsp rice vinegar
2 tbsp low sodium soy sauce
1 tbsp chile paste
1 tbsp grated fresh ginger
1 tsp sesame oil
Cooking spray
3 large lettuce leaves
½ cup matchstick cut cucumbers
¼ cup diced onion
¼ cup cilantro leaves
Hot sauce & 2 tbsp 0% greek yogurt
Directions
Cut steak into 6 long slices
Mix all ingredients and steak in a Ziploc bag
Shake bag making sure the steak is well marinated
Remove 2 tbsp of marinade from bag and set aside
Spray pan with cooking spray and heat over medium high heat
Cook steak for 3-4 minutes each side
Top each leaf with yogurt , and place steaks on the
leaves
Top with cucumber, onion, cilantro, and marinade
that was set aside
Vegan Migas
Ingredients
Salsa Ranchera (Makes 4 servings, store in
refrigerator for 3 days)
6 large ripe tomatoes
2 large cloves garlic, unpeeled
2-4 jalapeño or serrano chiles
2 tablespoons sunflower seed oil or canola oil
1/2 teaspoon salt
Vegan Migas (makes 4, you can store in the
fridge and just heat every morning, don’t
make the whole week at once. Tastes weird)
1 14-ounce package soft tofu, preferably water-packed
1 teaspoon plus 1 tablespoon canola oil, divided
3 corn tortillas, preferably stale, torn into
strips
Pinch of ground turmeric
1-2 jalapeño or serrano chiles, finely diced,
seeded if less heat is desired
1/2 teaspoon ground chipotle chile or smoked
paprika (see Notes), or more to taste
4 scallions, trimmed and chopped
1/2 teaspoon kosher salt
1/4 cup chopped fresh cilantro
2 plum tomatoes, diced
1/2 cup shredded nondairy cheese
8 corn tortillas, warmed
Directions
1. To prepare Salsa Ranchera: Heat a cast-iron skillet over medium
heat. Add tomatoes, garlic and chiles to taste; cook, turning every few
minutes, until the skins are blistered and charred in places, 15 to 20
minutes. The vegetables will cook at different rates. Remove each
when it is charred or browned; allow to cool slightly. Peel the garlic,
core the tomatoes and stem the peppers.
2. Transfer the vegetables to a blender and puree until smooth.
3. Heat oil in the same pan over medium-high heat. Carefully pour in
the puree, season with salt and cook, stirring and scraping up any bits
in the pan, until the sauce has thickened somewhat, 10 to 15 minutes.
Set aside 1 cup for this recipe and refrigerate or freeze the remaining
2 cups for another use.
4. Meanwhile, to prepare Vegan Migas: Drain tofu in a fine-meshed
sieve over a bowl.
5. Heat 1 teaspoon oil in a medium nonstick skillet over medium
heat. Add tortilla strips and cook, stirring frequently, until golden and
crispy, 7 to 9 minutes. Transfer to a plate.
6. Add the remaining 1 tablespoon oil to the pan and return to medium heat. When hot, crumble the tofu into the pan in various-sized
pieces to resemble scrambled eggs. Stir in turmeric, chiles to taste,
ground chipotle (or paprika) and scallions; season with salt. Cook,
stirring often, until the water remaining in the tofu has cooked away,
but not so long that the tofu turns hard, 4 to 6 minutes. It should remain tender, like eggs.
7. DO THE NEXT STEP ONLY THE DAY YOU’RE EATING IT! When you
reheat
Add cilantro, tomatoes, cheese and the tortilla strips. Cook, stirring,
until the cheese has melted, 1 to 2 minutes. using a slotted spoon so
that liquid remains in the pan, Serve each portion with 1/4 cup of the
Salsa Ranchera and 2 warm tortillas.
One Pan Ratatouille (makes 7 servings)
Ingredients
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Directions
3 tablespoons olive oil
Click to see savings
1 onion (8 oz.), peeled and diced (1/2 in.)
Click to see savings
2 cloves garlic, peeled and minced
2 cans (14 1/2 oz. each) diced tomatoes
Click to see savings
8 ounces Asian eggplant, rinsed and diced (3/4 in.)
Click to see savings
About 1/2 teaspoon salt
Click to see savings
About 1/4 teaspoon pepper
Click to see savings
1 pound red, yellow, and/or orange bell peppers,
rinsed, stemmed, seeded, and diced (1/2 in.)
Click to see savings
8 ounces zucchini, rinsed, ends trimmed, and diced
(1/2 in.)
Click to see savings
8 ounces yellow summer squash, rinsed, ends
trimmed, and diced (1/2 in.)
Click to see savings
3/4 cup chopped fresh basil leaves
In a 12-inch frying pan with sides at least 2 inches tall, or a 5to 6-quart pan, heat 1 1/2 tablespoons olive oil over mediumhigh heat. Add onion and garlic and stir frequently until onion
is limp, about 5 minutes.
Add tomatoes (with juice), eggplant, 1/2 teaspoon salt, 1/4
teaspoon pepper, and 1/2 cup water and bring to a simmer.
Cover, reduce heat, and simmer, stirring occasionally, until
eggplant is soft when pierced, about 10 minutes.
Stir in bell peppers, zucchini, and yellow squash. Return to a
simmer, cover, and cook until squash is tender when pierced,
8 to 10 minutes longer.
Stir in basil and remaining 1 1/2 tablespoons olive oil. Add
more salt and pepper to taste.
West African soup( 8 servings)
Ingredients
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2/3 cup roasted peanuts
Click to see savings
2 teaspoons vegetable oil
Click to see savings
2 cups chopped onion
Click to see savings
6 cups (1-inch) cubed peeled sweet potato
Click to see savings
1 tablespoon ground cumin
1/2 teaspoon black pepper
Click to see savings
1/4 teaspoon salt
Click to see savings
2 (15 1/2-ounce) cans chickpeas (garbanzo
beans), drained
Click to see savings
2 (14 1/2-ounce) cans vegetable broth
1 (28-ounce) can diced tomatoes, undrained
Click to see savings
Flat-leaf parsley sprigs (optional)
Directions
Place peanuts in a food processor; process until smooth
(about 2 minutes), scraping sides of bowl once.
Heat the oil in a Dutch oven over medium-high heat.
Add onion; sauté 7 minutes or until lightly browned.
Add peanut butter, potato, and next 6 ingredients
(potato through tomatoes); bring to a boil. Reduce heat;
simmer, uncovered, 30 minutes or until potato is tender. Garnish with parsley, if desired
Marinated Tofu with rice & asparagus
Ingredients
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Directions
2 (16-ounce) packages firm tofu, drained
1/2 cup hoisin sauce
1/3 cup sake (rice wine)
3 tablespoons low-sodium soy sauce
Click to see savings
3 tablespoons tomato paste
Click to see savings
2 tablespoons water
2 teaspoons brown sugar
Click to see savings
3 garlic cloves, minced
Click to see savings
1 tablespoon roasted peanut or vegetable oil,
divided
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1 pound asparagus spears (about 24)
Click to see savings
3 cups brown rice
Cut each block of tofu crosswise into 6 slices. Arrange
tofu slices in a single layer in a large nonstick skillet;
cook over medium-high heat 5 minutes on each side or
until lightly browned. Arrange tofu slices in a single layer in a shallow dish. Combine hoisin sauce and next 6
ingredients (hoisin sauce through garlic), and stir with a
whisk. Reserve 1/2 cup hoisin mixture, and pour remaining hoisin mixture over tofu, turning tofu to coat.
Let stand 30 minutes.
Heat 1 1/2 teaspoons oil over medium-high heat in skillet; add half of tofu and marinade. Cook 2 minutes on
each side or until browned. Repeat procedure with 1
1/2 teaspoons oil and remaining tofu.
Snap off tough ends of asparagus. Steam asparagus,
covered, 5 minutes. Place 6 asparagus spears and 3/4
cup rice on a plate; arrange 3 tofu slices and 2 tablespoons reserved hoisin mixture on each plate.
(refrigerate the rest)
Savory Roasted tofu with asparagus ( 4 servings)
Ingredients
 1 14-ounce package extra-firm waterpacked tofu, rinsed
 2 tablespoons red miso, (see Ingredient Note), divided
 2 tablespoons balsamic vinegar, divided
 4 teaspoons extra-virgin olive oil, divided
 1 pound asparagus, trimmed and cut
into 1-inch pieces
 3 tablespoons chopped fresh basil
 1 teaspoon freshly grated orange zest
 1/4 cup orange juice
1/4 teaspoon salt
Directions
Preheat oven to 450°F. Coat a large baking sheet with
cooking spray.
Pat tofu dry and cut into 1/2-inch cubes. Whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons oil in a
large bowl until smooth. Add the tofu; gently toss to coat.
Spread the tofu in an even layer on the prepared baking
sheet. Roast for 15 minutes. Gently toss asparagus with
the tofu. Return to the oven and roast until the tofu is
golden brown and the asparagus is tender, 8 to 10
minutes more.
Meanwhile, whisk the remaining 1 tablespoon miso, 1
tablespoon vinegar, 2 teaspoons oil, basil, orange zest
and juice, and salt in the large bowl until smooth. Toss
the roasted tofu and asparagus with the sauce and serve.
Pad Thai with Tofu(7 servings)
Ingredients
Directions
To prepare sauce, combine first 5 ingredients,
stirring with a whisk.
Sauce:
1/3 cup low-sodium soy sauce
2 tablespoons rice vinegar
1 to 2 tablespoons hot sauce
Click to see savings
1.5 tablespoon mirin (sweet rice wine)
1 tablespoon maple syrup
Click to see savings
To prepare noodles, heat oil in a large nonstick
skillet over medium-high heat. Add mushrooms,
carrot, and garlic; sauté 2 minutes. Add sauce and
tofu; cook 1 minute. Stir in coconut milk; cook 2
minutes. Stir in lettuce and next 5 ingredients
(lettuce through noodles); cook 1 minute. Serve
with lime wedges.
Noodles:
1 teaspoon vegetable oil
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2.5 cups thinly sliced shiitake mushroom caps (about 7 ounces)
1.5 cup grated carrot
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2 garlic clove, minced
10 ounces extra-firm tofu, drained and cut into 1/2-inch cubes
1 cup light coconut milk
2.5 cups shredded romaine lettuce
Click to see savings
1..5 cup fresh bean sprouts
1 cup (1-inch) sliced green onion tops
Click to see savings
1 cup chopped fresh cilantro
Click to see savings
1/3 cup dry-roasted peanuts
Click to see savings
8 ounces uncooked wide rice stick noodles (Banh Pho), cooked
and drained
5 lime wedges
Scrambled Tofu( makes 4 servings)
Ingredients
1 tbsp olive oil
1 onion chopped
1 (12 oz) package extra firm tofu, drained and
cubed
½ 15 oz can black olives, drained and halved
3 cloves garlic, minced
3 tbsp nutritional yeast
1 tbsp tamari
Directions
Heat olive oil in a cast iron skillet over medium heat;
cook and stir onion until softened, 5 to 10 minutes. Add
tofu, olives, and garlic. Cover skillet and cook, stirring
occasionally, until tofu is lightly browned, about 8
minutes. Add nutritional yeast and tamari; stir until
coated and nutritional yeast is dissolved, 1 to 2 minutes.
Black bean tacos (6 servings)
Ingredients
Directions
2 teaspoons olive oil
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3/4 cup chopped onion
Click to see savings
1/2 teaspoon dried oregano
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
1 tablespoon dry sherry
1 tablespoon low-sodium soy sauce
1 (15-ounce) can black beans, undrained
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1 (8-ounce) package seitan (wheat gluten), finely chopped
1/2 teaspoon black pepper
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12 taco shells Click to see savings
2 cups shredded romaine lettuce
AVOCADO SALSA
1 cup finely chopped tomato
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1/2 cup chopped fresh cilantro
Click to see savings
1/2 cup chopped peeled avocado
Click to see savings
2 tablespoons finely chopped red onion
Click to see savings
3 tablespoons fresh lime juice
Click to see savings
1/4 teaspoon sea salt
1 garlic clove, minced
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1 jalapeño pepper, seeded and minced
Heat oil in a large nonstick skillet
over medium heat. Add onion,
oregano, garlic, and jalapeño;
cook 8 minutes, stirring frequently. Stir in sherry, soy sauce, beans,
and seitan; bring to a boil. Cook 7
minutes or until liquid almost
evaporates. Sprinkle with black
pepper.
Prepare taco shells according to
package directions. Spoon about
1/3 cup bean mixture into each
shell; top each taco with about 2
1/2 tablespoons lettuce and about
2 1/2 tablespoons Avocado Salsa.
Salsa (makes 8 servings)
Combine all ingredients in a bowl,
lightly mash with fork
Italian roasted snap peas (2 servings)
Ingredients
1 large leek, white part only, halved
lengthwise and thoroughly washed
1 pound sugar snap peas, trimmed
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1 cup cherry tomatoes, halved
1 teaspoon dried oregano
Directions
Preheat oven to 425°F.
Cut leek halves into 2-inch lengths and then very thinly slice each
piece lengthwise, yielding 2-inch-long strips. Toss the leek strips,
peas, oil and salt in a medium bowl. Spread evenly on a baking
sheet.
Roast for 15 minutes. Stir in tomatoes. Return to the oven and
roast until the vegetables begin to brown, about 10 minutes
more. Toss with oregano and serve.
Tofu & mushroom Marsala (4 servings)
Ingredients
Directions
4 garlic cloves, pressed or minced
2 tablespoons olive oil
1 red bell pepper, chopped
½ teaspoon dried oregano
½ teaspoon salt
2 cups Marsala wine
1 cake firm tofu (about 16 ounces), cut into ¾-inch cubes
10 ounces moonlight or cremini mushrooms, sliced
1 14-ounce can of diced tomatoes
¼ cup chopped fresh basil
salt and pepper
4 cups of whole wheat pasta or brown rice
In a pot on medium heat, cook the garlic in the oil just until
it sizzles, then add the bell peppers, oregano, and salt. Cook,
stirring often, for 5 minutes. Add the Marsala and the tofu
and cook on high heat for 4 minutes to reduce the wine a
bit. Add the mushrooms and tomatoes and cook on medium
-high heat for 5 minutes. Add the basil and salt and pepper
to taste.
Serve with 1 cup brown rice or whole wheat pasta
Zucchini crab cakes (4 servings)
Ingredients
2 ½ cups grated zucchini
1 egg, beaten
2 tbsp butter, melted
1 cup bread crumbs
Directions
In a large bowl, combine zucchini, egg, and butter or margarine. Stir
in seasoned crumbs, minced onion, and seasoning. Mix well.
Shape mixture into patties. Dredge in flour.
In a medium skillet, heat oil over medium high heat until hot. Fry
patties in oil until golden brown on both sides
¼ cup minced onion
1 tsp of chilli powder/garlic powder
¼ cup whole wheat flour
1/2 cup olive oil for frying
Red Lentil Curry( 4 servings)
Ingredients
2 cups red lentils
1 large onion, diced
1 tbsp vegetable oil
2 tbsp curry paste
1 tbsp curry powder
1 tsp ground turmeric
1 tsp ground cumin
1 tsp chili powder
1 tsp salt
1 tsp white sugar
1 tsp minced garlic
1 tsp minced fresh ginger
1 (14 oz ) can tomato puree
Directions
1. Wash the lentils in cold water until the water runs clear. Put lentils in
a pot with enough water to cover; bring to a boil, place a cover on the
pot, reduce heat to medium-low, and simmer, adding water during cooking as needed to keep covered, until tender, 15 to 20 minutes. Drain.
2. Heat vegetable oil in a large skillet over medium heat; cook and stir
onions in hot oil until caramelized, about 20 minutes.
3. Mix curry paste, curry powder, turmeric, cumin, chili powder, salt,
sugar, garlic, and ginger together in a large bowl; stir into the onions.
Increase heat to high and cook, stirring constantly, until fragrant, 1 to 2
minutes.
Stir in the tomato puree, remove from heat and stir into the lentils.
Peanut Broccoli stirfry( 4 servings)
Ingredients
1 (16-oz.) package firm tofu
2 cups uncooked brown rice
Click to see savings
1/2 teaspoon salt
Click to see savings
1 1/2 cups vegetable broth
1 tablespoon light brown sugar
2 tablespoons fresh lime juice
Click to see savings
2 tablespoons sweet chili sauce
2 tablespoons creamy peanut butter
Click to see savings
1 tablespoon lite soy sauce
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1 teaspoon grated fresh ginger
3/4 teaspoon cornstarch
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1 tablespoon peanut or vegetable oil
Click to see savings
1 teaspoon dark sesame oil
2 cups fresh broccoli florets
Click to see savings
1 cup carrot sticks
Click to see savings
2 tablespoons chopped peanuts
Click to see savings
Garnish: lime wedges
Directions
Place tofu between 2 flat plates. Weight the top with a heavy can.
(Sides of tofu should be bulging slightly but not cracking.) Let stand
45 minutes; discard liquid. Cut tofu into 1/2-inch cubes.
Prepare rice according to package directions, adding 1/2 tsp. salt.
Meanwhile, combine vegetable broth and next 7 ingredients in a
medium bowl, stirring well. Add tofu, and toss to coat. Let stand 10
minutes. Remove tofu from marinade, reserving marinade.
Heat oils in a nonstick skillet or wok over high heat 1 minute. Add
tofu, and stir-fry 4 to 5 minutes or until browned. Remove tofu. Add
broccoli and carrot sticks; stir-fry 2 minutes. Add reserved marinade,
and bring to a boil. Cook, stirring constantly, 2 minutes or until thickened; stir in cooked tofu. Serve over hot cooked rice. Sprinkle with
chopped peanuts. Garnish, if desired
Marinara Sauce over Rotini
Ingredients
1 teaspoon olive oil
Click to see savings
1/2 cup chopped onion
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2 garlic cloves, minced
2 tablespoons chopped fresh or 2 teaspoons dried basil
Click to see savings
2 tablespoons chopped fresh or 2 teaspoons dried parsley
1 teaspoon sugar
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1/2 teaspoon dried oregano
1/4 teaspoon salt
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1/4 teaspoon black pepper
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1 (28-ounce) can diced tomatoes, undrained
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1 tablespoon capers
4 cups hot cooked rotini (about 4 cups uncooked corkscrew
pasta
Directions
Heat oil in a medium saucepan over medium heat. Add
onion and garlic, and sauté for 2 minutes. Add basil and
the next 6 ingredients (basil through tomatoes); bring
to a boil. Reduce heat, and simmer for 15 minutes, stirring occasionally. Stir in capers. Serve over pasta.
Lemon Garlic Broccoli (6 servings)
Ingredients
Directions
2 heads broccoli separated into florets
2 teaspoons EVOO
1 tsp salt
½ tsp ground black pepper
1 clove garlic minced
½ tsp lemon juice
Preheat the oven to 400 degrees F (200 degrees C).
In a large bowl, toss broccoli florets with the extra virgin olive
oil, sea salt, pepper and garlic. Spread the broccoli out in an
even layer on a baking sheet.
Bake in the preheated oven until florets are tender enough to
pierce the stems with a fork, 15 to 20 minutes. Remove and
transfer to a serving platter. Squeeze lemon juice liberally over
the broccoli before serving for a refreshing, tangy finish.
Cheese Blintz
Ingredients
1 pat butter
2 tbsp ricotta cheese
1 tbsp half & half
1 tbsp sour cream
1 medium egg
1 tsp olive oil
2 scoops of protein
1 packet sweetener
Directions
In a food processor mix ricotta cheese, sour cream, and Splenda. Set aside.
Beat egg, half & half, & protein powder into smooth batter.
Lightly grease bottom of 10" fry pan with olive oil. Melt butter in lowmedium heat.
Pour in batter and roll to cover bottom of pan. Watch batter solidify. Gently
turn with spatula.
Cook until golden, then spread filling and roll up
Tofu Souvlaki Sandwich
Ingredients
1 oz low fat plain yogurt
1/2 tsp garlic cloves, minced
1/2 tsp garlic powder
1 tsp leaves oregano
1 sprig dill
2 tsp olive oil
4oz tofu
1/4 cup fresh lemon juice
1/2 cup pared, chopped cucumber, shredded
1 tbsp soy sauce, low sodium
1 large whole wheat pita
1/2 cup mixed veggies
Directions
Preheat oven to 400 °F (200 °C).
In a shallow baking pan, whisk together lemon juice, minced garlic,
oil and oregano.
Add tofu and turn to coat.
Bake until tofu is cooked through, about 15-20 minutes, spooning
sauce over tofu once or twice during cooking.
Meanwhile, in a small bowl, combine yogurt, cucumber, dill and garlic powder.
When tofu is cool enough to handle, slice each piece crosswise into
thin strips and place inside pita pocket halves.
Spoon 2 tablespoons of yogurt sauce into each pita half. Yields 2
halves per serving.
Fill with veggies
Kale salad
Ingredients
Directions
¼ cup carrots, shredded
2 tbsp light olive oil
2 tbsp balsamic vinegar
¼ cup cooked quinoa
5-6 grape tomatoes, chopped
black pepper
dash of salt
¼ avocado
2 tbsp chopped cilantro
1 oz kale
Cook quinoa according to directions and set aside.
Chop kale and avocado into bite-sized pieces.
Toss all ingredients together in a large bowl until the kale is well coated
with the oil.
Notes: this salad will keep for several days in an air-tight container. To
keep longer, prepare the balsamic vinaigrette (vinegar, oil, salt and pepper,) and pour over the salad only once you are ready to eat it. Also try
adding other fresh herbs for an extra boost of flavor and nutrients such
as parsley, chervil and mint.
Black Bean burger
Ingredients
Directions
1 tbsp olive oil
Mash black beans with a fork in a large bowl.
Mix carrots, onion, potato, corn and bread crumbs into the mashed beans.
Stir egg into bean mixture to integrate completely.
Form the mixture into a patty with wet hands, season with salt and black
pepper.
Heat olive oil in a skillet over medium heat. Cook the patty in hot oil until
cooked through, about 6 minutes per side
1 small egg
2 tbsp corn
Dash pepper
¼ grated carrot
2 oz black beans
1 tbsp chopped onion
1 tbsp shredded sweet potato
1 tbsp bread crumbs
Eggplant stew (makes 6 servings)
Ingredients
1 tsp ground basil
1 tsp ground oregano
1 tsp pepper
1 tsp ground thyme
1 tsp salt
1 peeled eggplant, cubed
2 cloves garlic, chopped
1 cup pieces or slices mushrooms
16 oz stewed tomatoes
1 cup water
Directions
In a large pot, spray with non stick spray. Sauté garlic, eggplant and mushrooms over medium heat until tender.
Add stewed tomatoes, water and seasonings. Bring to boil.
Turn down heat and simmer uncovered for 20 to 30 minutes
until desired consistency.
Tofu parmigiana (makes 4 servings –half week)
Ingredients
1/4 cup plain dry breadcrumbs
1 teaspoon Italian seasoning
1 14-ounce package firm or extra-firm
water-packed tofu, rinsed
1/4 teaspoon garlic powder
1/4 teaspoon salt
2 teaspoons plus 1 tablespoon extravirgin olive oil, divided
1 small onion, chopped
8 ounces white mushrooms, thinly
sliced
1/4 cup grated Parmesan cheese
3/4 cup prepared marinara sauce, preferably low-sodium
1/2 cup shredded part-skim mozzarella
cheese
2 tablespoons chopped fresh basil
Directions
Combine breadcrumbs and Italian seasoning in a shallow
dish. Cut tofu lengthwise into 4 steaks and pat dry.
Sprinkle both sides of the tofu with garlic powder and
salt and then dredge in the breadcrumb mixture.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to
brown, about 3 minutes. Add mushrooms and cook until
they release their juices and begin to brown, 4 minutes
more. Transfer to a bowl.
Add the remaining 1 tablespoon oil to the pan. Add the
tofu steaks and cook until browned on one side, about 3
minutes. Turn over and sprinkle with Parmesan. Spoon
the mushroom mixture over the tofu, pour marinara
over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve
Aubergine Tikka (4 servings)
Ingredients
2 1/2 tbsp I can’t believe it’s not butterlight
1/2 cup low fat plain yogurt
1 tsp coriander, ground
1/2 tsp cumin
1/2 tsp garam masala
1/2 tsp paprika
1 dash salt
1 tbsp vegetable oil
1 lemon yields lemon juice
1 lime yields lime juice
4 unpeeled eggplant
2 cloves garlic, crushed
3 slices ginger, finely chopped
Directions
Toss the aubergine (eggplant) in vegetable oil and salt.
Heat a griddle pan until very hot. Griddle the aubergine until striped
on each side.
Mix together the yogurt, lime juice, garlic, coriander, cumin, garam
masala, paprika, melted butter and lemon juice (keep some butter and
lemon juice back for later).
Coat the aubergine with the yogurt mixture. Marinate in the fridge for
2 hours.
Preheat the grill. Brush the aubergine with a mix of melted butter and
lemon juice. Grill until golden on all sides.
References:
http://www.who.int/topics/nutrition/en/
http://www.foodpyramid.com/6-essential-nutrients/
http://www.ncbi.nlm.nih.gov/pubmed/16030280
http://www.unicef.org/nutrition/
http://www.ncbi.nlm.nih.gov/pubmed/19724292
http://www.ncbi.nlm.nih.gov/pubmed/15212745
http://www.ncbi.nlm.nih.gov/pubmed/8897314
http://wellnessgoods.com/waterimportant.asp
http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyCooking/Smart-
Substitutions_UCM_302052_Article.jsp#.V0DjB4-cHIU
http://greatist.com/health/83-healthy-recipe-substitutions
http://kodjoworkout.com/wp-content/uploads/2013/12/kidney-disease-foods.jpg