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A healthy liver is vital to life! Liver is the second largest organ in human body and it plays a very important role, helping other many organs in the body to function appropriately. This book has been specially written for those who have been diagnosed with a fatty liver disease and critically struggling to avert it quickly, with a lifestyle of dieting and exercising that this book provides and with carefully selected simple and effective homemade diet you are sure to reverse fatty liver disease fast.
This book gives details on how to prevent and reverse fatty liver disease and accomplish more favorable health condition. This book is loaded with information that will help you lose weight and reverse this silent health crisis that is presently affecting a large number of people in the United States and also prevent many other related diseases.
This book contains 90 most delicious, simple and effective homemade recipes that will help to avert fatty liver disease effortlessly and also enable you to lose weight fast. The recipe contains very simple ingredients that you can easily get in your local stores around your neighborhood. The recipes in this book are categorized into Breakfast, Lunch, Dinner, soup, salad, drinks and snacks. The recipes will also help to detoxify the blood, improve the immune function, reduce inflammation, help in weight loss, and also increase the energy levels.
Discipline yourself to follow a good lifestyle with healthy recipes in this book, avoid highly processed foods, engaging in exercise and avoiding too much alcoholic consumption provided in this book can help in reversing fatty liver disease fast.
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Fatty Liver Diet
Guide And Recipes to Reverse and Prevent Fatty Liver, Lose Excess Weight and Live Healthier
May Norah
Copyright © 2018 May Norah
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
TABLE OF CONTENT
Introduction
Causes of Fatty Liver Disease
Symptoms of Fatty Liver disease
Reversing Fatty Liver With Foods
Best foods to include in your diet for a healthy liver:
Foods not to include in your diet, if you have fatty liver disease
Recipes that helps in reversing and preventing of fatty liver disease
Breakfast recipes
Honey Nut Granola
Apple, Lemon And Ginger Iced Green Tea
Peach Syrup Custom Ingredient
Frappe walnut coffee
Cold Coffee with Ice Cream
Chocolate mocha
Regular Coffee with Cocoa and Milk
Homemade Peppermint Mocha
Simple & scrumptious Pumpkin Sunflower Trail Mix
Chocolate-walnut banana bread
Mango, Raspberry and Cashew Cream Parfaits
Apple Carrot Ginger Muffins
Salmon and Egg Breakfast Wrap
Yogurt-Chia Pudding breakfast
Chili Ginger Salmon
Flaxseed milk walnut milk
Lunch recipes
Beet and Nectarine Salad Recipe
Cashew-Curry Chicken Salad
Tofu Summer Rolls
Baja Fish Tacos
Roasted maple beet salad
Spicy Mango &Avocado Salad
Mushroom, tomato and avocado salad
Detox Salad with Lemon Dressing
Black Bean with Smoked Turkey, and Edamame Salad
Chinese Chicken Salad
Smoked Salmon, Avocado, & Egg Salad
Apple -Fennel Salad with Walnuts and Maple Dijon Vinaigrette
Salmon and egg salad
Olive Oil Dip for Italian Bread
Sweet Corn and Black Bean Salad
Dinner recipes
Chicken Provencal
Tofu Coconut Curry
Bubble Loaf Garlic
Oatmeal with Coconut &Mango
Sauté Tofu Lime-curry
Meatballs Garlic And Sauce
Chicken with walnut and red-pepper salsa
Thai Chili Basil Chicken
Gorgonzola-walnut toasts
Smoked Salmon And Broccoli Frittata
Ground Chicken Burger Recipe
Vegetarian Quinoa Black Bean Chili
Cauliflower Bisque with Brown Butter Croutons
Salad recipes
Quinoa Spinach Power Salad With Lemon Vinaigrette
Fresh Broccoli Salad With Lemon
Cucumber, Tomato, Onion Salad
Cucumber Salad
Couscous and Vegetable Salad
Greek Salad
Mushroom &Avocado Salad
Winter Detox Salad
Soup recipes
Low Fat Creamy Mushroom Soup
Broccoli-Cheddar Macaroni Soup
Broccoli Cheddar Soup
Butternut Squash and White Bean Soup
Harvest Pumpkin Soup
Sweet Pea and Avocado Soup
Vegetable and Ravioli Soup
Garlic Tortellini Soup
Drinks recipes
Melon Belly Slimming Detox Water
Skeletal Green Tea Detox Drink
Apple Carrot Ginger Juice
Cucumber-and-Mint “Fauxjito”
Cellulite And Fat Cutter Juice
Refreshing Pineapple-Citrus Super Detox Green Smoothie
Homemade Almond Milk
Coconut and Banana, Cacao Smoothie With Hempseeds
Super Green Cleansing Smoothie
Burning Cucumber for Belly Fat
Pineapple Faux-jito
Peaches and Tea Punch
Lemon, Apple, Berry, and Cider Vinegar Drink
Iced Green Tea With Lemon Apple, And Ginger
Shamrock Shakes
Raspberry Sparkling Limeade
Mixed Berry Smoothie
Watermelon Juice
Berry Fat Flusher Drink
Coconut Pineapple Smoothie
Queen Bee Cocktail Recipe
Snacks recipes:
Raspberry Bombs
Scrumptious Tuna Sandwich
Fish Kebabs / Fish Kebab Burgers
Lemon Cookies
Nut & Seed Banana Oat Snack Bars
Vanilla fruit snack balls
Healthy "Nutella" Bliss Balls
Introduction
Liver is the second largest organ in human body and it plays a very important role, helping other many organs in the body to function properly, its processes everything we eat or drink and filter any damaging stuff from the blood. The liver function is to processed nutritional fat and blood fat, liver contain some little fat and it is very normal, little fat in the liver causes no inflammation, when there is so much accumulation of fat in the liver cell it fails to function appropriately, it become a disease called fatty liver and it is reversible at the early stage.
It is our responsibility to keep our liver clean and healthy always by consuming healthy foods that guaranties healthy living and also prevents accumulation of fat in our liver cell. Healthy liver enables you to function appropriately and also have a better chance to live longer.
Fatty liver is when there is too much accumulation of fat in the liver cell and it causes no inflammation at the early stage but when it fails to be addressed, it get worse and can cause inflammation.
Fatty liver disease is a common problem for the liver and it is a silent health crisis affecting a very large number of people in the whole world.
Causes of Fatty Liver Disease
There are two major types of fatty liver disease, they are: (a) Alcoholic fatty liver disease (b) non alcoholic fatty liver disease
(a) Alcoholic fatty liver disease: this is a result of too much alcoholic consumption. The liver metabolizes most of the alcohol we drink, so it can be removed from the body. But the process of metabolizing can engender damaging substances. These substances can cause injury in the liver, which will lead to inflammations and cause the body natural defenses to grow weaker making it difficult for liver to metabolize fats as a result
More consumption of alcohol leads to more damage in liver cell. Alcohol is a direct poison to the liver and it can be corrected by staying away from alcohol for some time and it will naturally subside on its own.
(b) Non alcoholic fatty liver disease
Non alcoholic fatty liver disease (NAFL) is an early stage of liver disease and it is reversible. Unfortunately, if the fatty liver fail to be address at early stage it might lead non- alcoholic steatohepatitis NASH , which is a more serious fatty liver disease. Nonalcoholic fatty liver disease is not related to too much consumption of alcohol. There are some causes of nonalcoholic fatty liver disease, and they are:
1. Excess calories and sugar consumptions overpower the liver and prevent it from working appropriately and it lead to fat accumulation in the liver cell.
2. Diseases can also cause fatty liver as it associate with obesity, hyperlipidemia,type II diabetes, celiac disease, heart disease, metabolic syndrome and soon.
3. Side effect of some Medications such as amiodarone injection (Nestorone), tamoxifen (Soltamox), amiodarone oral (Cordarone, Pacerone), and so many others can cause fatty liver disease
Symptoms of Fatty Liver disease
Majority of patients with fatty liver disease experience little or no inflammation at the early stage. So, the early stage symptoms include: fatigue, loss of appetite, too much sweating, malaise, Nausea, discomfort, excess weight in the upper abdominal area and so many other symptoms.
Symptoms of liver disease may expand if fatty liver is not reversed at the early stage, it will progress to cirrhosis and lead to inflammation causing scarring in the liver cell. The symptoms at this stage include: Dark urine, poor memory or confusion, increased bruising, Itching skin, swelling in the lower abdominal area (ascites) and so many others. If you have all or any of these symptoms, then there is a need to see a doctor without delay for health examination.
Reversing Fatty Liver With Foods
The best ways of treating fatty liver disease, despite of type before it damages the liver, is with the life style of exercising and dieting. Treating fatty liver disease (too much fat in the liver) is like treating obesity of the body, exercising and dieting can help the reversal fast. Fatty liver disease diet includes:
1. Eating of high-fiber plants such as whole grains and legumes
3. Eat very little added sugar, salt, Tran’s fat, saturated fat and refined carbohydrates, Foods that are high in carbohydrates digest easily and such foods are converted into blood sugar immediately after consumption. Sugar and refined flours constantly increase insulin levels and blood sugar and also cause the fat in the liver to increase.
Limiting the consumption of starchy and sugary foods, will help in reduction of blood sugar level and also lower the insulin level in your body.
4. Fruits and vegetables are the most powerful liver healing foods, fruits and raw vegetables help in cleansing the liver enabling it to function effectively.
Eating plenty of fruits and vegetables such as broccoli, cauliflower, zucchini, collards, arugula, kale, Brussels sprouts and so on, they are good foods that help in cleansing and repairing of fatty liver disease. Always add garlic and onions in your diet as they contain sulfur, which is great detoxifier, and also try to prepare your own salad dressing by yourself using vinegar and olive oil, and use it in moderation
2. Stay away from alcohol: Too much of alcoholic consumption has been confirmed to be the second main cause of fatty liver disease. It damages the liver and cause inflammation to the liver cells. Either you totally stay away from alcohol or reduce your intake of alcohol.
Best foods to include in your diet for a healthy liver:
1. Tofu: Tofu is low in fat and high in protein, it helps in reduction of accumulation of fat in the liver.
2. Coffee: Drinking of coffee helps to lower the amount of abnormal liver enzymes at risk for liver diseases.
3. Oatmeal: Whole grain like oatmeal helps in maintain weight and it a good source of energy to our body,
4. Walnuts: walnuts are very high in omega-3 fatty acids and it help to improve fatty liver disease.
5. Greens: Greens, like Broccoli helps in preventing the accumulation of fat in the liver cell. Constant consumption of Brussels, Spinach, Kale and Sprouts also help in losing and controlling weight.
6. Avocado: Avocado is very rich in fiber according to research it contain chemical that can help to protect the liver from damaging. It also helps in controlling weight.
7. Olive oil: Olive oil is very high in omega-3 fatty acids, olive oil is a healthy oil, it’s healthier for cooking than other oil like butter and margarine, according to research olive oil help in controlling weight and lower liver enzyme levels
8. Garlic: Garlic is an herb that add flavor to our food. Adding garlic powder to our foods may help in reducing body fat and weight in an individual with fatty liver disease according to study.
9. Fish: Fatty fish, like tuna, sardines, trout and salmon, are very high in omega-3 fatty acids. Omega-3 fatty acids help in reducing inflammation and also improve the fat level of the liver and keep it healthy.
10. Sunflower seeds: Sunflower seeds are very high in vitamin E; it’s an antioxidant that may defend the liver from more damage.
Exercise: Apart from modifying your diet exercise is an effective way to reduce excess fat in the liver according to research engaging in endurance exercise or resistance training a number of times a week can considerably reduce the amount of fat pile up in the liver cell, despite of weight loss occur or not
Foods not to include in your diet, if you have fatty liver disease
Avoid or limit the consumption of these foods that contribute in gaining of weight and increasing of blood sugar level.
1. Added sugar: stay away from sugary foods like, cookies, candy, fruit juice, sodas and so on. Too much consumption of sugar lead to high blood sugar which increase the accumulation of fat in the liver.
2. Fried foods: this is very high in fat and calories.
3Alohol: Alcohol this is the main cause of fatty liver disease it also leads to other liver disease if you fail to stop drinking alcohol in excess.
Salt: consumption of too much salty food can make your body to store plenty of water. Limiting your intake of sodium to less than 1,500 milligrams for each day will be fine..
4. Red meat: avoid the consumption of red as are high in saturated fat. Replace beef with fatty fish and poultry foods.
5. Refined Carbohydrates: Do not eat pasta, rice, and white bread. White bread means that the flour is highly processed, it does not contain fiber like whole grains and it increases the blood sugar.
The U.S. Food and Drug Administration has not yet approve any drugs for fatty liver disease
Discipline yourself to follow a good lifestyle and healthy eating plans, avoiding highly processed foods and engaging in exercise and avoiding too much alcoholic consumption can help in reversing fatty liver disease.
Recipes that helps in reversing and preventing of fatty liver disease
Breakfast recipes
Honey Nut Granola
Preparation time: 10 minutes
Total time: 30 minutes
Servings: 20
Ingredients:
4 cups rolled oats
1 cup sliced almonds
1 cup chopped pecans
1 cup raw sunflower seeds
1/3 cup canola oil
1/2 cup honey
1 teaspoon vanilla extract
1 tablespoon ground cinnamon
Instructions:
1. Combine the oats, and sunflower kernels, and nuts together in a large size bowl and stir.
2. In another medium size bowl, combine together the honey, oil, cinnamon and vanilla, mix, and then add to the dry ingredients and mix very well to combine.
3. Heat oven to 300 degrees F, divide and spread mixture into two separate ungreased baking sheets, and then bake for about 10 minutes, remove from heat, stir and take it back to the oven and bake for more 10 minutes or until golden.
4. Remove from heat and allow to totally cool before serving. You can put the left over in an airtight container and store in the fridge. Enjoy!
Apple, Lemon And Ginger Iced Green Tea
Preparation time: 15 minutes
Total time: 50 minutes
Servings: 22
Ingredients:
4 cups of water
2 apples,(seeded and roughly chopped)
3 - 4 tablespoons of green tea leaves
1 lemon zest
1½ tablespoons of honey
½ lemon (peeled and juiced)
1 tablespoon of grated ginger
Instructions:
1. In a medium size pot, combine lemon juice, honey, ginger, lemon zest and apple together and bring to a boil. Turn down the heat, and simmer for about 2 minutes.
2. Cover it and then remove from heat; let it sit for about 15 minutes.
3. Add the green tea leaves in a large jug.
4. Strain the water through a fine mesh on the green tea leaves, pressing all the juices from the apple, let sit for a minute.
5. Strain out the tea leaves. And decorate with lemon slices or apple. Serve. Enjoy!
Peach Syrup Custom Ingredient
Preparation time: 5 minutes
Total time: 10
Servings: 2
Ingredients:
1 ½ cup of peach
1 cup of water
¾ of sugar
Cinnamon,
Fresh ginger,
Nutmeg,
Instructions:
1. In a medium size saucepan, add all the ingredients and bring to a boil.
2. Reduce the heat and let it simmer until the syrupy is evenly
3. How long you allow it to boil depend on what you want. If it stays longer, it will have a stew peach flavor and if it stays lesser, it will have fragile peach flavor.
4. Add cinnamon, fresh ginger, and nutmeg, Strain with a colander and let it cool off. Serve and enjoy!
Frappe walnut coffee
Preparation time: 5 minutes
Total time: 10 minutes
Servings: 4
Ingredients:
7 Walnuts
1 teaspoon of Instant coffee powder
2 teaspoon of chocolate chips
2 scoop of vanilla ice cream
1 cup of Milk
1 teaspoon of vanilla essence
3 teaspoon of Honey
Instructions:
1. Put the walnuts in a blender and blend until smooth.
2. Then add other ingredients, the chocolate chips, vanilla essence, milk, vanilla ice cream, honey and instant coffee powder together in the blender and blend until well smooth and creamy.
3. Top with chocolate sprinkles and fresh cream and then serve chill. Enjoy!
Cold Coffee with Ice Cream
Preparation time: 5 minutes
Total time: 10 minutes
Servings: 3
Ingredients:
2 tablespoons of chocolate syrup
1 teaspoon of sugar
1 cup of milk
4 tablespoons of vanilla ice cream
½ cup of Ice cubes
2 tablespoons of Chocó chips
1 teaspoon of coffee powder
Instructions:
1. Add the milk, coffee powder, 2 tablespoons of ice cream, sugar and ice cubes in a blender and blend until foamy.
2. Garnish the sides of the glass with the chocolate syrup and then keep the garnished glass in the fridge.
3. Allow the glass in the fridge for 5 to 10 minute, before removing it,
4. Serve chill, top with Chocó chips and vanilla ice cream. Enjoy!
Chocolate mocha
Preparation time: 5 minutes
Total time: 10 minutes
Servings: 3
Ingredients:
Two espresso shot (4 tablespoon)
2 tablespoons of chocolate sauce
¾ cup of steamed milk
1 teaspoon of sugar (optional)
Whipped cream for garnish
Instructions:
1. Combine chocolate sauce with 2 tablespoons of hot water and stir to get a smooth paste, and then prepare the espresso into the cup.
2. Add milk in the steaming jug and then heat the milk with a steam stick.
4. Add the steamed milk to the espresso and garnish with whipped cream. Enjoy!
Regular Coffee with Cocoa and Milk
Preparation time: 5 minutes
Total time: 10 minutes
Servings: 3
Ingredients:
½ cup of strong black coffee
2 tablespoons of chocolate sauce or a tablespoon of cocoa
½ cup of hot milk
Whipped cream for decoration
Instructions:
1. Mix tablespoons of chocolate sauce or cocoa with 2 tablespoons of hot water and stir to obtain a smooth paste. Prepare the coffee and heat the milk.
2. Mix the coffee, cocoa, and hot milk together and then stir well.
3. Decorate with whipped cream and serve. Enjoy!
Homemade Peppermint Mocha
Preparation time: 5 minutes
Total time: 10 minutes
Servings: 3
Ingredients:
½ cup of freshly prepared brewed coffee
3 tablespoons of chocolate chips
½ cup of milk
2 tablespoons of crushed peppermint or 1/8 teaspoon of peppermint extract
Whipped cream candy
Instructions:
1. Brew the coffee, pour it in a mug.
2. Add peppermint (either the crushed or peppermint extract) and chocolate chips, and then stir until both the peppermint and chocolate are well dissolved, add milk and stir to mix well.
3. Garnish with crushed peppermint and whipped cream and then serve. Enjoy!
Simple & scrumptious Pumpkin Sunflower Trail Mix
Preparation time: 5 minutes
Total time: 5 minutes
Servings: 1
Ingredients:
3 Tablespoon of natural pumpkin seeds
2 Tablespoon of natural sunflower seeds
3 Tablespoon of halved pecans
3 Tablespoon of dried cranberries (unsweetened)
Instructions:
1. In a medium size bowl, combine all the ingredients together and mix until well mixed. Serve. Enjoy!
Chocolate-walnut banana bread
Preparation time: 25 minutes
Total time: 1 hour 40 minutes
Servings: 12 slices
Ingredients:
3 large ripe and firm bananas
1 cup all-purpose flour
½ cup of semi-sweet chocolate chips
1 cup whole-wheat flour
1 teaspoon of baking soda
½ cup unsalted butter, at room temperature
¾ cup packed brown sugar
2 eggs
2 teaspoon of vanilla
½ cup of chopped walnuts
½ teaspoon of salt
Optional Ingredients:
2 tablespoons of ground flax seeds,
2 tablespoons of dark rum
Instructions:
1. in a large measuring cup or medium size bowl, Mash the bananas, it should be 1½ cup.
2. In a medium size bowl, combine the fl ours with ground fl ax seeds, baking soda and salt and mix.
3. In another large size bowl beat the sugar and butter until well combined, and then add egg, vanilla and rum, mix in the banana pureed.
Mango, Raspberry and Cashew Cream Parfaits
Preparation time: 5 minutes
Total time: 10 minutes
Serving: 4
Ingredients:
3/4 cup coconut water or drinkable water
1 ¼ cup of dried mango (slices)
1 ¼cup of cashews
1 cup of chopped fresh mango
1 cup of fresh raspberries
2 tablespoons of honey
¼ cup of toasted slivered almonds
1 tablespoon grated lemon zest (plus more for garnish)
A pinch of sea salt,
Instructions:
1. In a medium size bowl filled with warm water, put the dried slices of mango and let it stand until soften for about 2 hours. In another medium size bowl, repeat the process with the cashews
2. Drain out the water from the mango and put in the bowl of food processor and process until very smooth.
3. Drain out the water from the cashew and put the cashew in a blender, add the coconut water or drinkable water, lemon zest, honey, and a pinch of salt to taste, blend until very smooth.
4. Arrange in a parfait glasses, the cashew cream, layer fresh mango, mango purée and raspberries and then top with more zest and almonds, to your taste. Serve Enjoy!
Apple Carrot Ginger Muffins
Preparation time: 33 minutes
Total time: 20
Servings: 12
Ingredients:
2 cups of all purpose flour
2 medium sizes of carrots (shredded)
2 medium size of apples (cored and shredded)
1 cup of buttermilk
1 teaspoon ground cinnamon
½ cup olive oil
3 eggs
1 cup of brown sugar
2 teaspoons of baking powder
1 teaspoon of baking soda
2 teaspoons freshly grated ginger
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
½ teaspoon salt
Instructions:
1. Heat oven to 350F and set up a 12-cup muffin tin with paper liners.
2. In a large size bowl, combine together the grated carrots, buttermilk, brown sugar, olive oil, grated apples, and eggs, whisk until well combined.
3. In the same bowl, add the flour, baking powder, nutmeg, ginger, baking soda, cloves, cinnamon, and salt to taste, mix thoroughly with a wooden spoon until the flour are well mixed.
4. Pour the mixture evenly in the set up muffin cups; let it be at least 2/3 full and bake at 350f until golden brown for about 17 to18 minutes.
5. Store in a tight container, put in fridge for up to 5 or more days. Enjoy!
Salmon and Egg Breakfast Wrap
Preparation time: 5 minutes
Total time: 10
Servings: 1
Ingredients:
2 large eggs beaten
2 tablespoon of fat free Greek yogurt
1 tablespoon of fresh dill (chopped)
1 teaspoon of olive oil
A little grated zest and a squeeze of lemon juice
A handful of spinach, watercress, and rocket leaf salad
40g smoked salmon (slice into strips)
A pinch of salt
Freshly ground black pepper
Instructions:
1. Combine the herb, eggs. Salt and pepper in a pitcher and beat.
2. Preheat a skillet or sauce pan and then add the olive oil, add the egg and sauté until heat through or for about 1 minute, turn the egg to the other side and sauté until the bottom of the skillet is golden for more 1 minute.
3. Combine the lemon zest, juice, and black pepper and mix, and then scatter the smoked salmon on the egg wrap.
4. Drizzle on the yogurt mix and top with the veggies and then roll the egg wrap in pepper and serve. Enjoy!
Yogurt-Chia Pudding breakfast
Preparation time: 15 minutes
Total time: 12 hours
Servings: 4
Ingredients:
1½ tablespoon of chia seeds
2 cups of plain whole-milk yogurt
1 tablespoon of agave syrup, plus more
Sunflower seeds, and/or toasted coconut, Cocoa nibs, (for serving)
Instructions:
1. In large size bowl, mix together the agave syrup and chia seeds.
2. Cover and refrigerate for about 12 hours.
3. Top with sunflower seeds, or toasted coconut and cocoa nibs, you can sprinkle with more agave, if you want.
Chili Ginger Salmon
Preparation time: 20 minutes
Total time: 20 minutes
Servings: 1
Ingredients:
Fresh or preserved ginger
Salmon
½ of an orange or a lime
Soy sauce
2 Cloves of garlic (Chopped)
Fresh chili
Instructions:
1. Make the marinade. Chop the garlic, chili, and ginger into glide, and mix it together into a medium sized bowl.
2. Squeeze out the juice from the orange into the bowl together with the soy sauce. The quantity of soy sauce is completely depends on what you want.
3. Put the salmon in the marinade and make sure it is properly covered with the ginger, chili and garlic.
4. Then let the salmon sit in this marinade for 20 minutes or more.
5. Line an oven tray, with a foil and put all of the ingredients on the tray and then cook until tender or as desired.
6. Serve the salmon with greens, and potatoes or as desired. Enjoy!
Flaxseed milk walnut milk
Preparation time: 5 minutes
Total time: 10
Servings: 6
Ingredients:
¼ cup of flaxseed
6 cups of water
5 medjool dates (remove the stone and pitted)
1 teaspoon of pure vanilla extract
Instructions:
1. Pour 3 cups of the water in a blender with the seed and puree.
2. Strain with a strainer or a net to get the milk.
3. Add medjool dates to the milk and blend again.
4. Add vanilla to the milk and mix well to combine.
5. Best serve chilled. Enjoy
Lunch recipes
Beet and Nectarine Salad Recipe
Preparation time: 5minutes
Total time: 10 minutes
Serving: 8
Ingredients:
2 medium size nectarines (sliced)
2 packages (5 ounces each) spring mix salad greens
1 can (14-1/2 ounces) sliced beets, drained
½ cup of balsamic vinaigrette
½ cup crumbled feta cheese
Instructions:
1. In a medium size bowl, toss the nectarines with vinaigrette and the greens to coat.
2. Top with cheese and beets and then serve immediately. Enjoy!
Cashew-Curry Chicken Salad
Preparation time: 5minutes
Total time: 20 minutes
Serving: 6
Ingredients:
4 teaspoons of lemon juice
2/3 cup of honey Greek yogurt
4 teaspoons of honey
4 celery ribs (chopped)
1 teaspoon of curry powder
¼ teaspoon of garlic powder
3 cups of cubed cooked chicken breast
2 medium sizes of carrots (chopped)
2/3 cup of golden raisins
½ cup of cashews (chopped)
1/8 teaspoon ground ginger
¼ teaspoon salt
¼ teaspoon of pepper
Instructions:
1. Combine the entire ingredient together in a large size bowl and toss to coat.
2. Serve immediately. You can as well store the left over in the fridge for later use. Enjoy!
Tofu Summer Rolls
Preparation time: 5 minutes
Total time: 30 minutes
Yield Servings: 2
Ingredients:
½ (1 ¾) package extra-firm tofu, (cut into ½ inch planks)
1 tablespoon of soy sauce
1 tablespoon of vegetable oil
Kosher salt
1 teaspoon of toasted sesame oil
1 small head of lettuce (such as Little Gem or romaine hearts)
1 small carrot, julienned
¼ English hothouse cucumbers (halved lengthwise, seeded, sliced into half moons)
For serving use mint leaves, sweet chili sauce and lime wedges,
Instructions:
1. Heat oven to 350º. Put tofu on top of a paper towel-lined rimmed baking sheet. Place another layers of paper towels on tofu like 2 more and put a weighty skillet on top of it.
2. Let it drain for about15 minutes. Then remove the paper towels and slice tofu into ½" batons. 3. Toss tofu with vegetable oil and soy sauce on baking sheet; add salt to taste. Roast tofu, tossing once for about 20–25 minutes or when it starts to turn golden brown.
4. Sprinkle with sesame oil and toss to coat.
5. Serve tofu with lettuce, lime wedges, carrots, cucumbers, chili sauce and mint. Put it together before eating.
Note: you can roast Tofu for 2 days in advance. All you need to do is to cover it well and put in a fridge.
Baja Fish Tacos
Preparation time: 20 minutes
Total time: 20 minutes
Yield Servings: 4
Ingredients:
½ lb. tilapia fillets
3 Tablespoons of fresh lime juice (divided)
1 Tablespoons of Taco Seasoning Mix
1/3 cup of Mayonnaise
½ cup of Cheese
3 Tablespoons of chopped fresh cilantro (divided)
3 cups of coleslaw blend (cabbage slaw mix)
8 corn tortillas (6 inch), warmed
Instructions:
1. Evenly Brush fish with a tablespoon of lime juice; sprinkle the taco seasoning mix on the fish.
2. Spray cooking spray on a skillet and cook on a medium heat on both sides for 3 to 3 ½ minutes or until fish flakes easily with fork,
3. Drizzling fish with the remaining 1 Tablespoon of lime juice at the last minute.
4. Flake the fish into a small size with a fork.
5. Mix together the remaining lime juice, mix mayo, a tablespoon of cilantro and coleslaw blend
6. Top coleslaw blend with tortillas, fish, cheese and the remaining cilantro, and then serve. Enjoy!
Roasted maple beet salad
Preparation time: 15 minutes
Total time: 45 minutes
Servings: 1
Ingredients:
2 tablespoons of maple syrup
16 small red and/or gold beets
1 tablespoon of olive oil
½ cup shelled walnuts
½ cup black olives
340g of baby spinach
1 teaspoon of salt
FOR DRESSING:
1/3 cup walnut oil
2 tablespoons of lemon juice
1/3 cup live cultured yogurt
3 tablespoons of orange juice
Salt to taste
Instructions:
1. Start by cutting off 1/2 inch of the stem from the top of the beet and then wash very well, but leave the skin on to protect the flavor.
2. Use little olive oil and maple syrup to coat the beet and put mixture in a low baking pan and place in oven at 350 degrees.
3. Roast for about 45 minutes while stirring every 15 minutes to coat.
4. Insert a tip of a sharp knife in the beet to check if they are ready, if the beet is a little crunchy in the meddle, Remove it from the heat and Peel off the skin,( but if they were organically grown, leave the skin on for utmost nutrition).divide each beet into four parts and set aside.
5. Make the dressing by whisking together all the ingredients the walnut oil, orange and yogurt juice until well mixed. Gradually whisk in the lemon juice, seasoning with a pinch of salt, taste and adjust taste if there is a need.
6. Divide the baby spinach 6 separate salad plates and heap a serving of beets in the middle of each plate and spread the walnuts and garlic stuffed olives on top.
7. Whisk and sprinkle 2 tablespoons of the dressing over each salad
Spicy Mango &Avocado Salad
Preparation time: 5 minutes
Total time: 5 minutes
Servings: 4
Ingredients:
2 avocado (peeled and chopped)
2 mangos (peeled and chopped)
1 tablespoon unsalted and roasted sunflower kernels
1 large green onion (thinly chopped)
1 fresh Red Chile pepper (chopped)
1 tablespoon of olive oil
Salt to taste
Instructions:
1. Toss the avocados, mangos, sunflower kernels, onion, and peppers in a large size bowl.
2. Coat with olive oil and add salt to taste, served immediately, Enjoy!
Note: keep the remaining in an airtight container in the fridge for a late evening snack or next day lunch
Mushroom, tomato and avocado salad
Preparation time: 15 minutes
Total time: 30 minutes
Servings: 6
Ingredients:
2 Large firm ripe avocados (Peel and dice)
300g of mushrooms (sliced)
500g of cherry tomatoes (halved)
2 Lebanese cucumbers (finely sliced)
¼ cup virgin olive oil
1/2 Small lemon (juiced)
2 tablespoons of Mirin
1teaspoon of Dijon Mustard
1 clove of garlic (crushed)
1teaspoon honey
Instructions:
1. To make the dressing, Combine all the ingredients for the dressing in a jar with a cover and shake thoroughly until well combined. Set aside.
2. In a large glass bowl, put the mushrooms and Pour more than halve of the dressing on the mushrooms, stir to coat very well. Cover and let it sit until the mushrooms absorb the dressing very well for about 30 minutes or more.
3. Add the tomatoes, avocados, cucumber and bail to the mushrooms, and then pour the remaining dressing on it and gently toss to mix well. Serve. Enjoy!
Note: If you add 750g cooked peeled prawns it well become a main meal
Detox Salad with Lemon Dressing
Preparation time: 25 minutes
Total time: 25
Servings: 4- 6
Ingredients:
2 cups of red cabbage (thinly sliced)
1 cup of parsley (chopped)
2 cups of kale (thinly sliced)
2 cup of broccoli (chopped in ¼-inch pieces)
1 red pepper (diced)
2 avocados (peeled and diced)
1 cup of carrot (sliced in matchsticks)
1 cup of radish (sliced in matchsticks
1 cup of raw walnuts (chopped)
2 Tablespoon of sesame seeds
Freshly ground black pepper to taste
For the dressing
½ cup of lemon juice
½ cup of olive oil
1 Tablespoon of agave nectar
1 teaspoon of fresh ginger, peeled and minced
A pinch of cayenne
¼ teaspoon of salt
Instructions:
1. Combine all the dressing ingredients to a blender and process until well mixed and creamy.
2. Combine all the salad ingredients a large size bowl, the cabbage, parsley, kale, broccoli, avocados, carrot, radish walnuts, and red pepper and toss well.
3. Slowly fold in the avocado to the salad, or you can also decide to add the avocado just before serving the salad (which ever you choose, your choice)
4. Add the dressing to the salad and toss until well mixed, and then transfer to serving plate, top with black pepper and sesame seeds. Serve. Enjoy!
Black Bean with Smoked Turkey, and Edamame Salad
Preparation time: 15 minutes
Total time: 15 minutes
Serving: 4
Ingredients:
2 cups of cubed smoked turkey meat
1 can (1 ¾ -2 ½ cup) black beans (rinsed and drained)
1 can (1 ¾ -2 ½ cup) unsalted corn kernels
1 cup of shelled edamame (cooked with the package instructions and cooled)
1 medium size red bell pepper (chopped)
½ c finely chopped red onion
¼ cup of fresh cilantro (thinly chopped) (optional)
1 Tablespoon of minced garlic
1 teaspoon of McCormick unsalted Original Perfect Pinch
1 teaspoon of Dijon mustard
2 Tablespoons of olive oil
2 Tablespoons of cider vinegar
1 teaspoon of Dijon mustard
4 cup of field greens
Instructions:
1. In a medium size bowl, combine together the onion, beans, turkey, edamame, corn, cilantro (optional), Perfect Pinch, garlic and bell pepper, mix to combine.
2. In a small size bowl, combine oil, mustard and vinegar and whisk together until well mixed.
3. Pour dressing over the veggies and turkey, toss well to combined and then add salt and pepper to taste.
4. Divide into 4 serving plates and put lettuce on each one of them and then top with the veggies mixture and turkey. Serve. Enjoy!
Chinese Chicken Salad
Preparation time: 20 minutes
Total time: 28 minutes
Serving: 4
Ingredients:
12 square wonton wrappers
½ (about 3½ oz) package of enoki mushrooms
4 cup of torn romaine lettuce
1 teaspoon of olive oil
1 can of slice water chestnuts (drained)
2 cup of cooked chicken (chopped)
2 Tablespoons of rice vinegar
3 scallions, sliced into thin round
1 rib of celery (thinly chipped)
1 Tablespoon of peanut oil
1 Tablespoon of sesame seeds
1 teaspoon of mustard powder
1 Tablespoon of hoisin sauce
½ teaspoon of sriracha sauce (optional)
Instructions:
1. Cut the wonton wrappers in ½ inch flooring, put on a nonstick baking sheet and coat the flooring with a cooking spray and the bake in a heated oven until for about 5 minutes or until crunchy and lightly browned.
2. In a large size bowl, combine the chicken, lettuce, water chestnuts, scallions, celery and mushrooms, mix well to combine.
3. In another small size bowl, combine the peanut oil, vinegar, hoisin sauce, olive oil, mustard powder, sesame seeds, and sriracha sauce (optional).
4. Whisk mixture to combine and pour over the veggies and chicken, toss very well to blend and to with the crunchy wonton skins and then serve. Enjoy!
Smoked Salmon, Avocado, & Egg Salad
Preparation time: 5 minutes
Total time: 15 minutes
Servings: 2
Ingredients:
Smoked salmon (chopped)
5 normal size eggs
Handful of fresh rocket and spinach leaves
1 avocado (peeled, and sliced)
Handful of cherry tomatoes (cut in half)
½ of cucumber (chopped)
For the dressing:
1 teaspoon of wholegrain Dijon mustard
½ of lemon juice
2 tablespoons of capers
2 tablespoons of olive oil
Instructions:
1. Place the 5 eggs in a pot and add enough water to cover the eggs, let it boil for about 10 minutes.
2. Remove from heat and put in a bowl of coldwater, to cool off before peeling the shell. Cut the egg in half.
4. In a large size bowl, add the salad ingredients, fresh rocket and spinach leaves, cherry tomatoes, smoked salmon, cucumber and avocado and mix well and then add helved eggs in the bowl also.
5. In a small size bowl, add all the salad dressing ingredients, Lemon juice, Dijon mustard, capers, and olive oil. Mix until well mixed.
6. Serve immediately. Enjoy!
Apple -Fennel Salad with Walnuts and Maple Dijon Vinaigrette
Preparation time: 15 minutes
Total time: 15 minutes
Servings: 2
Ingredients:
1 large apple (cored and finely sliced)
½ cup candied walnuts
1 small fennel bulb (cored and properly cut into thin strips)
Several shavings Pecorino Romano cheese
For the Vinaigrette
1 tablespoon of maple syrup
2 tablespoons of virgin olive oil
2 ½ teaspoons of fresh lemon juice
1 tablespoon of minced fresh chives
1 teaspoon of Dijon mustard
Salt and freshly ground black pepper to taste
Instructions:
1. In a small size bowl, combine the lemon juice, maple syrup, Dijon mustard and chives, whisk together.
2. Gradually sprinkle the olive oil over the mixture and whisk until well mixed, add salt and pepper to taste, Set aside.
3. In a medium size bowl, add the fennel strips and apple slices and pour the vinaigrette on it, and then toss to coat.
4. Divide the salad into two serving plates and then top with shavings of Pecorino Romano cheese and walnuts Enjoy!
Salmon and egg salad
Preparation time: 15 minutes
Total time: 15 minutes
Servings: 2-4
Ingredients:
2 cans (3/4 each) boneless (skinless wild salmon, drained)
⅓ Cup of sweet onion, (thinly chopped)
3 large of hard-boiled eggs, peeled (chopped)
½ cup of seedless cucumber, (thinly chopped)
¼ cup of fresh dill, (chopped)
2 Tablespoons mayonnaise
⅓ Cup green onion, (chopped)
⅓ Cup of plain Greek yogurt
2 Tablespoons mayonnaise
1 medium lemon, zested
½ teaspoon of paprika
2-3 teaspoons of fresh lemon juice
Salt and pepper to taste
tabasco sauce, (optional)
Instructions
1. Combine all the ingredients together in a medium sized bow and toss to mix well, add salt and pepper to taste and tabasco sauce, if you want.
2. Store in an airtight container and refrigerate for a day, stir well before serving. You can also serve immediately after preparation. Enjoy!
Olive Oil Dip for Italian Bread
Preparation time: 10 minutes
Total time: 5 minutes
Servings: 4
Ingredients:
¼ cup of olive oil
2 tablespoons of balsamic vinegar
1 tablespoon of crushed dried oregano
2 tablespoons of Parmesan cheese
5 cloves of garlic
Fresh ground black pepper, to taste
Instructions:
1. In a medium size bowl, add olive oil and press the garlic cloves in 5 different spots on the bowl.
2. Sprinkle balsamic vinegar on the olive oil and garlic, Parmesan cheese, oregano, and Season with pepper to taste. Serve. Enjoy!
Sweet Corn and Black Bean Salad
Preparation time: 5 minutes
Total time: 10
Servings: 6
Ingredients:
½ medium red onions (thinly chopped)
2 cups of fresh or frozen and thawed corn kernels
2 tablespoons of seasoned rice vinegar
1 tablespoon of lime juice
1 tablespoon of olive oil
4 cups unsalted cooked black beans (rinsed and drained)
1 red bell pepper (chopped)
1/3 cup fresh cilantro leave (thinly chopped)
¼ teaspoon of sea salt
½ teaspoon of ground black pepper
Instructions:
1.Pour water to a medium pot and let it boil, add the corn and cook for a minute, drain the water and rinse in a cold water (don’t do this if you are not using fresh corn)
2. Rinse the red onion with cold water to remove some of its acidic flavor and sharp and then drain well and keep aside.
3. Combine the lime juice, vinegar, olive oil, salt and pepper in a large sized bowl and whisk together until well mixed. for the dressing.
4. Add the corn, beans, bell pepper and onion, toss until well combined.
5. Put in an air tight container and refrigerate for 2 hours, add the cilantro and toss before serving. Enjoy!
Dinner recipes
Chicken Provencal
Preparation time: 10 minutes
Total time: 30 minutes
Serving: 4
Ingredients:
4- 5 pieces of chicken
1 onion (chopped)
Olive oil
2 large of garlic cloves minced
1/3 cup of nicoise olives or kalamata olives drained (pitted and cut in half)
1 tablespoon of capers drained
2 ½ cups of tomatoes (chopped)
1/3 cup of white wine
1/4 cup of fresh basil chopped into ribbons (chiffonade)
Sea salt to taste
Freshly ground pepper
Instructions:
1. Properly season the both sides of the chicken with salt and pepper.
2. Pour the olive oil in a skillet and heat over medium- high heat, once the skillet is hot enough reduce the heat to medium heat, and then put the chicken in the skillet and brown the both sides of the chicken. Remove the chicken from the skillet and set aside.
3. Reduce the heat to low heat and then add the onion to the skillet, fry for about 2 minute or more, add the garlic and fry for more 30 seconds.
4. Add the white wine and tomatoes, cook until softened for about 3 minutes or more, put the chicken back to the skillet, cover the skillet and cook until the chicken is ready for about 25 minutes or more. Remove the chicken from the skillet for a moment.
5. Add the capers, olive, and fresh basil and stir, add salt if there is a need, add the chicken back to the skillet.
6. Top the sauce over the chicken and then serve with French bread or rice. Enjoy!
Tofu Coconut Curry
Preparation time: 10 minutes
Total time: 40 minutes
Servings: 4
Ingredients:
2 bunches of green onions
¼ cup of soy sauce (divided)
1(about1 ¾ cup ) can of coconut milk
½ teaspoon of brown sugar
1 teaspoon of crushed fresh ginger
1 ½teaspoons of curry powder
2 teaspoons of Chile paste
1 pound of firm tofu (cut in ¾ inch cubes)
4 roma (plum) tomatoes (chopped)
4 cups of bok Choy (chopped)
1 yellow bell pepper (finely sliced)
4 ounces fresh mushrooms (chopped)
¼ cup of fresh basil (chopped)
Salt to taste
Instructions:
1. Combine the 3 tablespoons of soy sauce, coconut milk, curry powder, brown sugar, Chile paste and ginger, together in a large skillet on a medium heat.
2. Add the tofu, yellow pepper, tomatoes, mushrooms, and the green onions into the skillet. Then Cover, and cook for 5 minutes, stir but not often.
3. Stir in the bok choy and basil, Season with the remaining soy sauce and salt to taste.
4. Cook until vegetables are softening but crunchy for more 5 minutes.
5. Garnish with the remaining green onion, and then serve. Enjoy!
Bubble Loaf Garlic
Preparation time May Norah: 35 minutes
Total time: 35 minutes
Servings: 32
Ingredients:
2 packages of active dry yeast (¼ ounce each)
¼ cup of warm water
2 teaspoons of garlic powder
1 tablespoon of dried parsley flakes
2 cups of warm milk
1 tablespoon of shortening
6 ¼ (or little bit more) cups of flour
½ cup of butter, melted
2 tablespoons of sugar
2 teaspoons of salt
Instructions:
1. Melt the yeast with warm water in a large size bowl; add 2 cups of flour, sugar, shortening, milk, and salt, mix until very smooth.
2. Add the remaining flour to get soft dough, mix until smooth and stretchy for about 6-8 minutes.
3. Put dough in a greased bowl grease also the top. And then cover and keep in a warm place to rise until doubled for about an hour.
4. Hit the dough down. Place the dough on a lightly floured surface; and then divide the dough into four, divide each portion of the dough into 12 pieces.
5. Combine the butter, garlic powder and parsley in a small size bowl and mold each piece into a ball shape. Yield: 2 loaves.
6. Put the dough in a two grease 9x5-inches loaf pan. If there is any remaining butter mixtures pour it on top of the dough, then and cover and let rise until doubled, for about 30 minutes or more.
7. Heat oven to 375° and bake until golden brown for bout35-40 or more, let it cool for about 10 minutes. Remove from pans to a wire racks. Serve immediately. Enjoy!
Oatmeal with Coconut &Mango
Preparation time: 15 minutes
Total time: 15 minutes
Yield Servings: 1
Ingredients:
2 tablespoons of unsweetened flaked coconut
1 serving quick-cooking or old-fashioned rolled oats
1 tablespoon of brown sugar
2 tablespoons of cashews (chopped)
½ cup of mango (chopped)
Instructions:
1. Heat oven to 350° F. spread the coconut flake on a rimmed baking sheet and toast, flinging occasionally, for about 3 to 5 minutes or until golden.
2. Use the directions on the park of the oats to prepare the oats, add the brown sugar.
3. Top with the mangoes, coconut, and cashews, and then serve enjoy!
Sauté Tofu Lime-curry
Preparation time: 5 minutes
Total time: 30 minutes
Yield Servings: 1
Ingredients:
2 tablespoons of peanut oil
1 (2 cups) package extra-firm tofu (cut into bite-sized cubes)
1 tablespoon of minced fresh ginger root
1 pound of zucchini (chopped)
2 tablespoons of red curry paste
1 red bell pepper (chopped)
2 tablespoons of maple syrup
3 tablespoons of lime juice
3 tablespoons of soy sauce
1 (1 ¾ cup) can of coconut milk
½ cup of fresh basil (chopped)
Instructions:
1. Pour peanut oil in a large skillet and let it heat on a medium high heat.
2. Add the tofu and sauté until golden brown, remove and set aside
3. Stir the curry paste and ginger in the hot oil and stir for a few seconds until the curry paste is aromatic and the ginger start to turn golden.
4. Add the zucchini and bell pepper; cook and stir for about 1 minute or more. And then add the lime juice, maple syrup, soy sauce, tofu and coconut milk.
5. Let the coconut milk simmer, and cook a 2 minutes or more or until the vegetables are soften and the tofu is hot.
6. Stir in the chopped basil before serving. Enjoy!
Meatballs Garlic And Sauce
Preparation time: 40 minutes
Total time: 20 minutes
Servings: 6
Ingredients:
2 large sized eggs (beaten)
1 pound ground beef
½ cup of bread crumbs
¼ cup Romano cheese or grated Parmesan
2 cloves of garlic (minced)
2 tablespoons of minced fresh parsley
2 tablespoons olive oil
Sauce:
1 tablespoon olive oil
½ cup minced fresh parsley
2 - 3 cloves of garlic (minced)
2 cans (3 ½ cup each) crushed tomatoes in puree
1 tablespoon o f dried basil
2 - 3 cups of water (divided
1 can (1 cup) tomato sauce
¼ cup grated Parmesan or Romano cheese
1 can (3/4 cup) tomato paste
2 teaspoons sugar
¼ teaspoon of pepper
Extra grated cheese and minced parsley (optional)
Instructions:
1. Combine the six ingredients for the meatballs together in a large size bowl.
2. Add the beef and carefully mix together. Shape the mixture into 12 meatballs.
3. Pour olive oil in large size skillet and let it heat over medium heat, brown meatballs, and then drain. Set aside.
4. To prepare the sauce: heat olive oil over medium-high heat in a Dutch oven, add the garlic and cook, stir for a minute.
5. Add the tomato sauce and paste, parsley, puree tomatoes, 2 cups of water, basil, cheese, sugar and pepper and let it boil, reduce the heat to low heat and carefully add meatballs.
6. Cover and simmer for about 3 hours until aromatic, stir but not frequent, add extra water if necessary.
7. Add extra parsley and cheese, if desire, and then serve. Enjoy!
Chicken with walnut and red-pepper salsa
Preparation time: 15 minutes
Total time: 20
Servings: 4
Ingredients:
4 boneless, skinless, chicken breasts
Fresh parsley (chopped)
Olive oil
½ cup toasted walnuts (chopped,)
1 small garlic clove (thinly minced)
2 teaspoons of cider vinegar
1 cup chopped roasted red peppers
1 teaspoon of honey
Ground cumin
1/8 teaspoon of salt
1/8 teaspoon cayenne pepper
Instructions:
1. Heat the barbecue to medium heat and brush chicken breasts well with olive oil. Put the chicken on grill.
2. Cover and Barbecue for about 6 minutes, turn chicken and continue barbecuing for more 8 -10 minutes or until it feels springy when pressed. Remove and let sit for about 5 minutes.
3. In a medium bowl, combine the vinegar, walnuts, garlic, parsley, honey, cayenne, cumin, red peppers, and salt. Mix until well mixed.
4. Slice the chicken and top with salsa and then serve. Enjoy!
Thai Chili Basil Chicken
Preparation time: 10 minutes
Total time: 15
Servings: 2
Ingredients:
225g or 7oz chicken thigh fillet (boneless and skinless cut into bite size pieces)
1 Thai chili (deseeds and thinly chopped)
1 ½ tablespoon of olive oil
1 scallion or shallot stem (cut into 2 inches lengths.)
1 cup of Thai basil leaves (loosely packed)
2 large garlic cloves (thinly chopped)
2 tablespoons of water
2 teaspoon of oyster sauce
1 teaspoon of light soy sauce
1 teaspoon of dark soy sauce
1 teaspoon of sugar
Instructions:
1. In a small size bowl, place all the Sauce ingredients and mix together to combine.
2. In large skillet, heat oil on a high heat, add the chili and garlic and sauté for about 10 seconds.
3. Add white part of the scallions or shallots and chicken, sauté for about 4 minutes or until cooked.
4. Add the sauce and cook for more 1minute until there is no water and sauce become slightly thickened.
5. Remove from heat and toss through green part of shallots or scallions and then the Thai basil leaves and stir for1 minute or more.
6. Serve immediately with rice. Enjoy!
Gorgonzola-walnut toasts
Preparation time: 15 minutes
Total time: 15 minutes
Servings: 6
Ingredients:
18 slices of baguette
150 g gorgonzola
Olive oil (for brushing or spraying)
1 cup of walnut (halves)
Honey (for drizzling)
Instructions:
1. Heat oven to 350F and place the 18 slices of baguette over a baking sheet.
2. Evenly spray the sides of each slice with olive oil and spread a cup of walnut halves in 1 layer on another baking sheet.
3. Put the two sheets in the oven and bake for about 6 minute until nuts are toasted.
4. Remove the nuts to cool in a rack, toss bread slices over nut and continue baking for about 4 minute or more until the both sides is lightly golden.
5. Let it cool completely before serving, spread 150 g gorgonzola evenly over bread slices.
6. Top each slice with walnuts and sprinkle with honey.
4. Add the flour mixture and use a wooden spoon, to stir until well combined.
5. Gently fold in walnuts and chocolate chips, rub olive oil in the pan, top evenly in a lightly oil 9 x 5-in. loaf pan.
6. Heat oven to 350f and bake in the center of oven for about 50 – 65 minutes or until tester inserted in the center of a loaf out without a stain.
7. Remove pan from heat to a rack to cool off for about10 minutes. Carefully turn the loaf in a rack, keep bread in the fridge up to 2 months or in a room temperature up to 3 days.
Smoked Salmon And Broccoli Frittata
Preparation time: 5 minutes
Total time: 10
Servings: 2
Ingredients:
100g tender stem broccoli (trimmed)
3 large eggs
1 teaspoon of olive oil
25g smoked salmon (chopped)
1 tablespoon of fresh dill (chopped)
Salt to taste
Freshly ground black pepper
Instructions:
1. Place the broccoli in a pot and add water, bring to a boil for about 3 minutes or until soften
2. Drain in a strainer and rinse with cold water, keep it to be cold, and then drain.
3. In a medium saucepan or skillet, heat olive oil, add seasoning to the egg and beat.
4. Add the broccoli and sauté for about 2 minutes and then add the egg and sauté for more 4 minutes
5. Disperse the dill and salmon on the frittata and cook over a hot grill for about 2 minutes or more.
6. Cut into wedge and serve with salad. Enjoy!
Ground Chicken Burger Recipe
Preparation time: 15 minutes
Total time: 12 minutes
Servings: 4
Ingredients:
1 pound ground chicken
1 egg (lightly beaten)
2 scallions (sliced thin)
1 cup of seasoned bread crumbs
4 sesame seed burger buns
4-6 slices cheese (your choice)
Salt and pepper to taste
Instructions:
1. Combine the ground chicken, bread crumbs, egg and sliced scallions, together in a large size bowl, add salt and pepper to taste and then mix very well.
2. Shape the mixture into 4 - 6 patties and let the patties be flattened, because they will slightly puff immediately they enter the heat.
3. Put the patties on a heated medium-hot grill and heat for about 4 - 5 minutes on each side, or until ready.
4. Top burger with cheese and close grill for 1 minute to dissolve.
5. Put the buns on the grill for about 30 seconds on each side to warm, and then Put one burger on each buns and top as you desired, and then serve. Enjoy!
Vegetarian Quinoa Black Bean Chili
Preparation time: 10minutes
Total time: 40 minutes
Yields: 10
Ingredients:
1 tablespoon of olive oil (or less)
1 yellow onion, chopped
2 cups of water
1 stalk of celery (diced)
1 medium size carrot(peeled and diced)
2 tablespoons chili powder
1 tablespoon of cumin powder
1 teaspoon dried oregano
4 cups (or two cans) of cooked beans (I used a mix of black and pinto)
3 ½ cup of diced tomatoes with their juice
3 cups cooked quinoa
1 jalapeno, diced (optional)
1 red bell pepper, chopped
Salt and pepper to taste
Optional toppings:
Greek yogurt,
Cilantro,
Sour cream,
Green onions,
Cheese
Instructions:
1. In a large size pot, heat oil over medium- high heat, add the onion, celery, peppers and carrot and cook, stir but not frequent, add the spices and cook for more 2 minutes.
2. Then add other remaining ingredients, reduce the heat to medium heat and simmer for about 30 minutes or veggies are soften. Add more water if desired.
4. Top with your desired toppings. Serve. Enjoy!
Cauliflower Bisque with Brown Butter Croutons
Preparation time: 25 minutes
Total time: 40 minutes
Yield: 4
Ingredients:
2 cups of whole milk
2 ½ cups of vegetable stock
1 small head of cauliflower (about 1 pound), separated into florets
3/4 lb. Yukon gold potatoes (peeled and sliced)
1 small size onion (sliced)
3 cups of cubed ciabatta bread
3 tablespoons of unsalted butter
1/3 cup of heavy cream
1/3 cup of pomegranate seeds
Chives for serving (Chopped)
4 sprigs thyme
2 cloves of Garlic (crushed)
Kosher salt
Freshly ground black pepper
Instructions:
1. In a large size saucepan, Combine the potato, cauliflower, milk, onion, milk, garlic, thyme, salt and pepper and bring to a boil over a medium-high heat.
2. Reduce the heat to low, cover and simmer for about 18 to 20 minutes or until veggies are softened.
3. In a large size skillet, over medium heat, dissolve the butter, swirling occasionally for about 2-4 minutes or until golden brown.
4. Add the bread and cook, stirring frequently for about10-12 minutes, add salt and pepper to taste.
5. Throw away the thyme sprigs and blend in batches in a blender until very smooth, add cream, salt and pepper to taste and pulse to combine.
6. Top with the pomegranate seeds, croutons, and chives and serve. Enjoy!
Salad recipes
Quinoa Spinach Power Salad With Lemon Vinaigrette
Preparation time: 5 minutes
Total time: 10 minutes
Yield: 1
Ingredients:
½ cup of uncooked quinoa
½ cup of diced cucumbers
2 cups of spinach (thinly chopped)
1½ tablespoon of olive oil
1 tomato (diced)
1½tablespoon of lemon juice
¼ cup of raisins
¼ teaspoon of salt
¼ teaspoon of ground black pepper
Instructions:
1. Rinse the quinoa very well in a medium size bowl.
2. Pour 2 cups of water and salt in a medium size saucepan and bring to a boil, add the quinoa and let it boil until the quinoa is softened for about 10 minutes or more. Drain out the water out from the quinoa and allow it to cool.
3. Combine the tomatoes, cucumbers, spinach, and raisins in a large size bowl, add the quinoa.
4. Combine the olive oil, lemon juice, in a mall size bowl for the vinaigrette; add salt and pepper to taste, mix very well to combine.
5. Pour the vinaigrette into the salad, toss to coat. Add more salt and pepper if you desired.
6. Serve. Enjoy!
Fresh Broccoli Salad With Lemon
Preparation time: 5 minutes
Total time: 30 minutes
Serving: 12
Ingredients:
¼ cup of cider vinegar
½ cup of reduced-fat mayonnaise
¼ cup of lemon juice
2 tablespoons of prepared mustard
¾ cup of cream cheese (melted)
14 cups of small broccoli florets (about 2-1/4 pounds)
1 cup of raisins
16 bacon strips (cooked and crumbled)
1/3 cup of red onion (chopped)
1 ½ cup of fresh mushrooms (remove the stems and properly chopped)
Lemon wedges (optional)
¼ cup of sugar
1 teaspoon of garlic salt
1/8 teaspoon of pepper
Instructions:
1. Blend the cider vinegar, mayonnaise, lemon juice, mustard, garlic, cream cheese, sugar and pepper together in a blender until very smooth.
2. Combine the mushrooms, bacon, onion broccoli, and raisins together in a large size bowl and pour the dressing over the salad, toss to well coat.
3. Place in an airtight container and store in the fridge until serving. You can serve with lemon wedges (optional). Enjoy!
Cucumber, Tomato, Onion Salad
Preparation time: 5 minutes
Total time: 5 minutes
Servings: 4
Ingredients:
5 medium size tomatoes (lengthwise halved, seeded, and thinly sliced)
¼ red onion (peeled, lengthwise halved, and thinly sliced)
