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10 healthy recipes
- 1. 10 DELICIOUS AND HEALTHY RECIPES TO LOSE WEIGHT EAT WITHOUT GUILT
- 2. INDEX 01 02 03 CHAPTER CHAPTER CHAPTER Quinoa salad with roasted vegetables Grilled salmon with avocado salsa Sweet potato and black bean tacos Do you love Keto Diet?
- 3. INDEX 04 05 06 CHAPTER CHAPTER CHAPTER Spaghetti squash with tomato and basil sauce Stuffed bell peppers with ground turkey and brown rice Chickpea and spinach curry
- 4. INDEX 07 08 09 CHAPTER CHAPTER CHAPTER Lentil soup with kale and carrots Grilled chicken with roasted vegetables Zucchini noodles with tomato and mushroom sauce 10 CHAPTER Turkey and vegetable stir-fry
- 5. 01 CHAPTER Quinoa salad with roasted vegetables
- 6. 1 cup quinoa 2 cups water 1 tsp salt 1 tbsp olive oil 1 red bell pepper, chopped 1 yellow bell pepper, chopped 1 zucchini, chopped 1 eggplant, chopped 1 onion, chopped 1 tsp dried thyme 1 tsp dried basil 1 tsp garlic powder Salt and pepper to taste 1/4 cup balsamic vinegar 2 tbsp honey 1 tbsp Dijon mustard 1/4 cup olive oil 1/4 cup chopped fresh parsley INGREDIENTS 01
- 7. PREPARATION 01 Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. Rinse quinoa in a fine mesh strainer and place in a medium saucepan with water and salt. Bring to a boil, then reduce heat to low and cover. Cook for 15-20 minutes, or until the quinoa is tender and the water is absorbed. Meanwhile, place the chopped vegetables on the prepared baking sheet. Drizzle with olive oil and sprinkle with thyme, basil, garlic powder, salt, and pepper. Toss to combine. Roast in the oven for 20-25 minutes, or until the vegetables are tender and slightly charred. In a small bowl, whisk together the balsamic vinegar, honey, Dijon mustard, and olive oil. Season with salt and pepper to taste. In a large bowl, combine the cooked quinoa and roasted vegetables. Pour the dressing over the top and mix to combine. Serve warm or at room temperature, sprinkled with chopped parsley. Enjoy!
- 9. 4 salmon fillets Salt and pepper Olive oil 2 ripe avocados, diced 1 medium tomato, diced 1/2 small red onion, diced 1 jalapeño pepper, seeded and minced 2 tablespoons fresh cilantro, chopped 1 lime, juiced INGREDIENTS 02 Do you love Keto Diet?
- 10. PREPARATION 02 Preheat your grill to high heat. Season salmon fillets with salt, pepper, and a drizzle of olive oil. In a mixing bowl, combine diced avocados, tomato, red onion, jalapeño, cilantro, and the juice of 1 lime. Stir until well combined. Place salmon fillets on the grill and cook for 4-5 minutes on each side or until the salmon is opaque and flakes easily with a fork. Serve grilled salmon with a generous spoonful of the avocado salsa on top. Enjoy!
- 11. 03 CHAPTER Sweet potato and black bean tacos
- 12. 2 medium sweet potatoes, peeled and diced into small cubes 1 can of black beans, drained and rinsed 1 tbsp olive oil 1 tsp chili powder 1 tsp cumin 1/2 tsp paprika 1/4 tsp garlic powder salt and pepper to taste 8-10 taco shells Toppings of your choice (lettuce, cheese, sour cream, salsa, etc.) INGREDIENTS 03
- 13. PREPARATION 03 Preheat oven to 400°F (200°C). In a large bowl, toss the diced sweet potatoes with olive oil, chili powder, cumin, paprika, garlic powder, salt, and pepper. Spread the seasoned sweet potatoes on a baking sheet and roast in the oven for 25-30 minutes or until tender and lightly browned. In a separate pan, heat the black beans over medium heat for 5-7 minutes or until heated through. Warm the taco shells in the oven for a few minutes or on a griddle. Assemble the tacos by filling each shell with roasted sweet potatoes, black beans, and toppings of your choice. Serve hot and enjoy!
- 14. 04 CHAPTER Spaghetti squash with tomato and basil sauce
- 15. 1 large spaghetti squash 2 tablespoons olive oil 1 medium onion, diced 3 cloves garlic, minced 2 cans (14.5 ounces each) diced tomatoes 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon red pepper flakes 1/4 cup fresh basil, chopped Parmesan cheese for serving (optional) INGREDIENTS 04
- 16. PREPARATION 04 Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds. Place the halves cut side down on a baking sheet and bake for 35-40 minutes or until tender. While the squash is baking, heat the olive oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic and cook for another minute. Add the diced tomatoes, salt, black pepper, and red pepper flakes. Bring the sauce to a simmer and let cook for 10-15 minutes, or until slightly thickened. Stir in the fresh basil. When the squash is done, use a fork to scrape the inside into spaghetti-like strands. Serve the sauce over the spaghetti squash, and sprinkle with Parmesan cheese if desired. Enjoy!
- 17. 05 CHAPTER Stuffed bell peppers with ground turkey and brown rice
- 18. 4 large bell peppers (red, yellow, or green) 1 pound ground turkey 1 cup uncooked brown rice 1 small onion, diced 2 cloves of garlic, minced 1 can (14.5 ounces) diced tomatoes 1 teaspoon dried basil 1 teaspoon dried oregano Salt and pepper, to taste 1 cup shredded cheddar cheese INGREDIENTS 05 Do you love Keto Diet?
- 19. PREPARATION 05 Preheat oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes. Cook the brown rice according to package instructions. In a large pan, cook the ground turkey over medium heat until browned and fully cooked, about 7-10 minutes. Add the diced onion and minced garlic to the pan and cook for 2-3 minutes, until the onion is translucent. Stir in the diced tomatoes, basil, oregano, salt, and pepper. Cook for another 2-3 minutes. Stir in the cooked brown rice. Stuff the bell peppers with the ground turkey mixture, filling each pepper to the top. Place the stuffed bell peppers in a baking dish. Bake in the oven for 25-30 minutes, or until the bell peppers are tender. Sprinkle shredded cheddar cheese on top of the peppers and bake for another 5-7 minutes, or until the cheese is melted and bubbly.
- 21. 1 tablespoon of olive oil 1 medium onion, chopped 2 garlic cloves, minced 1 tablespoon of ginger paste 1 tablespoon of tomato paste 1 teaspoon of ground cumin 1 teaspoon of ground coriander 1/2 teaspoon of turmeric 1/2 teaspoon of garam masala Salt to taste 1 can (14 ounces) of chickpeas, drained and rinsed 1 cup of vegetable broth 2 cups of fresh spinach leaves 1 cup of coconut milk Fresh cilantro leaves for garnish INGREDIENTS 06
- 22. PREPARATION 06 Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic and ginger paste and cook for 1 minute. Stir in the tomato paste, cumin, coriander, turmeric, garam masala, and salt. Cook for 1 minute. Add the chickpeas and broth and bring to a boil. Reduce heat and let the mixture simmer for 10 minutes. Stir in the spinach and coconut milk and continue to simmer until the spinach is wilted, about 2-3 minutes. Serve the curry with rice or flatbread and garnish with cilantro leaves. Enjoy!
- 23. 07 CHAPTER Lentil soup with kale and carrots
- 24. 1 cup dried green lentils, rinsed and drained 4 cups vegetable broth 1 large onion, diced 3 cloves garlic, minced 2 medium carrots, diced 2 cups chopped kale leaves 1 teaspoon dried thyme Salt and pepper, to taste 2 tablespoons olive oil INGREDIENTS 07
- 25. PREPARATION 07 Heat the oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic and cook for another minute. Add the carrots and cook for 5 minutes, until they begin to soften. Stir in the dried thyme and cook for 30 seconds. Add the vegetable broth and lentils to the pot and bring to a boil. Reduce the heat to low, cover the pot and let simmer for 30 minutes, until the lentils are tender. Stir in the chopped kale and cook for 5 minutes, until the kale is wilted. Season with salt and pepper to taste. Serve hot with crusty bread. Enjoy!
- 26. Grilled chicken with roasted vegetables 08 CHAPTER
- 27. 4 boneless chicken breasts Salt and pepper 1 tablespoon olive oil 2 zucchinis, sliced 2 bell peppers, sliced 2 red onions, sliced 4 cloves of garlic, minced 1 teaspoon dried thyme 1 teaspoon dried rosemary 1 teaspoon dried oregano INGREDIENTS 08 Do you love Keto Diet?
- 28. PREPARATION 08 Season chicken breasts with salt and pepper. Heat up a grill pan over medium-high heat. Add chicken breasts to the pan and cook for about 6 minutes on each side or until fully cooked. Preheat oven to 400°F (205°C). In a large bowl, mix together zucchinis, bell peppers, red onions, garlic, thyme, rosemary, oregano, and olive oil. Place the vegetables on a large baking sheet and season with salt and pepper. Roast vegetables in the oven for 20-25 minutes, stirring occasionally, or until vegetables are tender and slightly charred. Serve grilled chicken with roasted vegetables on the side. Enjoy!
- 29. Zucchini noodles with tomato and mushroom sauce 09 CHAPTER
- 30. 4 medium zucchinis, spiralized into noodles 1 tablespoon olive oil 1 large onion, chopped 4 garlic cloves, minced 8 ounces mushrooms, sliced 2 medium tomatoes, diced 1 teaspoon dried basil Salt and pepper to taste 1/4 cup grated Parmesan cheese INGREDIENTS 09
- 31. PREPARATION 09 Heat the olive oil in a large skillet over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes. Add the mushrooms to the skillet and cook until tender, about 5 minutes. Add the diced tomatoes, dried basil, salt, and pepper to the skillet and cook until the tomatoes have softened, about 5 minutes. Reduce the heat to low and add the zucchini noodles to the skillet. Toss the noodles with the sauce until they are coated. Serve the zucchini noodles in bowls and sprinkle with grated Parmesan cheese. Enjoy!
- 33. 1 cup uncooked white rice 1.5 lbs turkey breast, cut into bite-sized pieces 2 tablespoons vegetable oil 2 cloves garlic, minced 1 onion, chopped 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1 cup sliced mushrooms 2 cups sliced carrots 1 cup sliced snow peas 2 tablespoons soy sauce 1 tablespoon cornstarch 2 tablespoons water INGREDIENTS 10
- 34. PREPARATION 10 Cook the rice according to package instructions. In a large wok or pan, heat 1 tablespoon of oil over medium-high heat. Add the turkey pieces and cook until browned on all sides. Remove from pan and set aside. In the same pan, heat another tablespoon of oil. Add the garlic and onion and cook until fragrant, about 1 minute. Add the bell peppers, mushrooms, carrots, and snow peas. Stir-fry for 2-3 minutes or until vegetables are tender-crisp. In a small bowl, whisk together the soy sauce, cornstarch, and water. Return the turkey to the pan with the vegetables and add the soy sauce mixture. Stir-fry until the sauce has thickened, about 2 minutes. Serve the stir-fry over the cooked white rice. Enjoy! Do you love Keto Diet?