25 Clean-Eating-Friendly Recipes - Part 3 - measurements in grams E-Book

Mattis Lundqvist

• Herausgeber: BookRix
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Recipes:

Kale and mushroom sandwich
Jackfruit Sandwich
Banana Oatmeal Smoothie
Breakfast Pudding
Fruit salad and mixed nuts
Veggie breakfast wrap
Vegan Muesli
Avocado Tacos
Barley Beans with Mushrooms
Vegan Chili
Sweet Potato Minestrone
Bean Soup
Lettuce Wrap
Lentil Soup
Roasted Brussels sprouts
Lemony Cucumber and Peanut Salad
Spinach and black bean lettuce wrap
Sprouted Lentil Salad
Refried Fat Free Beans
Grilled Mushrooms and Veggies
Paleo Sweet Potato with Kale Salad
Baked Potato Sticks
Roasted Purple Cauliflower soup
Kale smoothie
Potato and Spinach Pie

Leseprobe

Mattis Lundqvist

25 Clean-Eating-Friendly Recipes - Part 3 - measurements in grams

From soups and noodle dishes to salads and smoothies

BookRix GmbH & Co. KG81371 Munich

Kale and mushroom sandwich

Ingredients:

300 g oyster mushrooms (sliced)

8-9 kale leaves, chopped

3 tablespoons vegan mayonnaise

1 sliced onion

50 ml apple cider vinegar

½ teaspoon pepper

¼ teaspoon salt

¼ teaspoon oregano

2 tablespoon barbecue sauce

Some parsley

1 teaspoon olive oil

Directions:

Take some oil in a sauce pan and fry the onion for 3-4 minutes. Now add the rest of the ingredients except mayonnaise and cook for another 10-12 minutes on low heat.

Once cooled down, transfer the mixture to a bowl and add mayonnaise. Mix well. Use it as a sandwich filling.

Grill the sandwiches and serve along with ketchup.

Nutritional Information per Serving:

Calories: 362

Total Fat: 71 g

Saturated Fat: 12 g

Carbohydrates: 41 g

Protein: 14 g

Jackfruit Sandwich

Ingredients:

200 g ripe jackfruit, chopped

1 minced garlic clove

1 sliced onion

1 tablespoon apple cider vinegar

1 teaspoon Worcestershire sauce

½ teaspoon pepper

¼ teaspoon salt

1 teaspoon oil

A few olives

Directions:

In a pan, sauté the onion for 4-5 minutes until brown.

Add the remaining ingredients and cook for about 5-6 minutes. Use it as a burger filling.

Serve in a large plate and serve hot.

Nutritional Information per Serving:

Calories: 245

Total Fat: 4.4 g

Saturated Fat: 0.6 g

Carbohydrates: 59.5 g

Protein: 4.9 g

Banana Oatmeal Smoothie

Ingredients:

3 frozen bananas (cut into chunks)

50 g rolled oats

250 ml soy milk

½ tsp vanilla extract

1 ½ tsp white sugar

Directions:

Combine all the ingredients in a blender.

Add the vanilla extract and sugar (if desired) and blend.

Pour into two glasses and serve!  

Nutritional Information per Serving:

Calories: 320

Total Fat: 4.3 g

Saturated Fat: 1.3 g

Carbohydrates: 62 g

Protein: 9.9 g

Rosemary Potatoes 

Ingredients:

8 Gold potatoes (sliced and quartered)

1 tbsp rosemary (dried)

60 ml olive oil

Salt (to taste)

Black Pepper (to taste)

Directions:

Preheat the oven to 350°F/180°C.

In a large bowl, combine the potatoes, oil and rosemary.

Season the potatoes with salt and pepper.

Spread the potatoes evenly on a cookie sheet and bake for approximately 30 minutes.

Serve! 

Nutritional Information per Serving:

Calories: 390

Total Fat: 30 g

Saturated Fat: 4.5 g

Carbohydrates: 36.2 g

Protein: 4.2 g