This document outlines Kim's food plan which emphasizes a balanced diet of 30% lean proteins, 30% quality fats, and 40% carbohydrates. It provides a weekly meal plan and recipes that follow these guidelines. The plan focuses on whole foods like vegetables, fruits, nuts, seeds, fish and limited meat. It recommends proper food combining and drinking water between meals for efficient digestion. The document also provides tips for following the plan and expected initial adjustments.
This document provides recipes for June 2012. It includes a low-cholesterol, low-cost eating plan using affordable foods from local grocery stores. Sample menus are given for breakfast, lunch, supper, and snacks. Specific recipes are provided for homemade soup. Tips are included for comparing prices at different grocery stores to find the best deals on ingredients like tomatoes, frozen vegetables, and meat substitutes.
Greek olive oil has been an integral part of Greek cuisine and culture for over 4000 years. It is prized for its health benefits and versatile uses in cooking. Today, Greece is one of the world's top producers of olive oil, with 80% of its output being high-quality extra virgin olive oil. Olive oil remains the primary cooking fat and flavor agent in Greek dishes, from roasted meats and vegetables to sauces, marinades, and salads. The author shares their personal connection to Greek food culture having grown up in Cyprus, where olive oil is a staple ingredient bringing back fond childhood memories.
This monthly meal plan provides 3 meals and 2 snacks each day for weight loss or maintenance. It divides daily calories into 1600 calories and includes recipes and grocery lists. The plan can be adjusted from 1400 to 1800 calories as needed for individual weight goals. Each day specifies the exact foods to eat for breakfast, lunch, dinner and snacks.
This document provides information on various breakfast, brunch and break options including pricing. It includes continental breakfast options from $15-19 per person, plated breakfast options ranging from $17-21 per person and buffet options ranging from $21.50-24.75 per person. A brunch option is $44 per person for a minimum of 50 people. Various themed break packages are also outlined ranging in price from $12.25-15.50 per person.
This document contains recipes for 4 dishes that incorporate local ginger:
1) Sweet and Sassy Ginger Lemonade uses ginger, honey, lemon juice, and water for a refreshing 8-serving beverage.
2) Freaking Fantastic Ginger Fried Rice stir-fries eggs, rice, vegetables, ginger, and sauce for a scrumptious 4-serving meal.
3) Gotta Eat It Ginger Fruit Oatmeal mixes warm oatmeal with fruit and ginger for a healthy 2-serving breakfast.
4) Juicy Orange Ginger Dressing blends orange juice, ginger, garlic, honey, and vinegar for a 11⁄2 cup salad dressing or mar
This document contains a food diary for Bern from March 3-5. On March 3, Bern had a cassava cake, spam and egg sandwich, and coffee for breakfast during a workshop in Antipolo. For lunch, Bern had soup, rice, broccoli, teriyaki fish, watermelon, and papaya. Dinner consisted of soup, vegetables, roast beef, and a caramel bar. The next day's meals included rice, eggs, chicken tocino, burger, and empanada snacks. Bern's meals on March 5 included pasta and pizza dishes during a lunch meeting, and skipped breakfast due to running late.
This document provides recipes for using fresh ingredients in crock-pot meals. It includes recipes for black bean, sweet potato and quinoa chili, sweet potato lentils, curried vegetable and chickpea stew, chana masala, black bean espresso chili, Indian spiced lentils, butternut squash coconut chili, and white chili. Most recipes utilize beans, lentils, vegetables and spices and can be prepared in a crock-pot for easy, hands-free cooking.
This document provides recipes for June 2012. It includes a low-cholesterol, low-cost eating plan using affordable foods from local grocery stores. Sample menus are given for breakfast, lunch, supper, and snacks. Specific recipes are provided for homemade soup. Tips are included for comparing prices at different grocery stores to find the best deals on ingredients like tomatoes, frozen vegetables, and meat substitutes.
Greek olive oil has been an integral part of Greek cuisine and culture for over 4000 years. It is prized for its health benefits and versatile uses in cooking. Today, Greece is one of the world's top producers of olive oil, with 80% of its output being high-quality extra virgin olive oil. Olive oil remains the primary cooking fat and flavor agent in Greek dishes, from roasted meats and vegetables to sauces, marinades, and salads. The author shares their personal connection to Greek food culture having grown up in Cyprus, where olive oil is a staple ingredient bringing back fond childhood memories.
This monthly meal plan provides 3 meals and 2 snacks each day for weight loss or maintenance. It divides daily calories into 1600 calories and includes recipes and grocery lists. The plan can be adjusted from 1400 to 1800 calories as needed for individual weight goals. Each day specifies the exact foods to eat for breakfast, lunch, dinner and snacks.
This document provides information on various breakfast, brunch and break options including pricing. It includes continental breakfast options from $15-19 per person, plated breakfast options ranging from $17-21 per person and buffet options ranging from $21.50-24.75 per person. A brunch option is $44 per person for a minimum of 50 people. Various themed break packages are also outlined ranging in price from $12.25-15.50 per person.
This document contains recipes for 4 dishes that incorporate local ginger:
1) Sweet and Sassy Ginger Lemonade uses ginger, honey, lemon juice, and water for a refreshing 8-serving beverage.
2) Freaking Fantastic Ginger Fried Rice stir-fries eggs, rice, vegetables, ginger, and sauce for a scrumptious 4-serving meal.
3) Gotta Eat It Ginger Fruit Oatmeal mixes warm oatmeal with fruit and ginger for a healthy 2-serving breakfast.
4) Juicy Orange Ginger Dressing blends orange juice, ginger, garlic, honey, and vinegar for a 11⁄2 cup salad dressing or mar
This document contains a food diary for Bern from March 3-5. On March 3, Bern had a cassava cake, spam and egg sandwich, and coffee for breakfast during a workshop in Antipolo. For lunch, Bern had soup, rice, broccoli, teriyaki fish, watermelon, and papaya. Dinner consisted of soup, vegetables, roast beef, and a caramel bar. The next day's meals included rice, eggs, chicken tocino, burger, and empanada snacks. Bern's meals on March 5 included pasta and pizza dishes during a lunch meeting, and skipped breakfast due to running late.
This document provides recipes for using fresh ingredients in crock-pot meals. It includes recipes for black bean, sweet potato and quinoa chili, sweet potato lentils, curried vegetable and chickpea stew, chana masala, black bean espresso chili, Indian spiced lentils, butternut squash coconut chili, and white chili. Most recipes utilize beans, lentils, vegetables and spices and can be prepared in a crock-pot for easy, hands-free cooking.
This document provides two sample daily menus that meet recommended healthy eating guidelines for a 45-60 year old woman. The guidelines recommend 6 oz of grains, 3 cups of dairy, 2 cups of fruit, 3 cups of vegetables, and 6 oz of meat or beans daily. Day 1's menu includes a frittata for breakfast, chicken teriyaki for lunch, and grilled fish for dinner, meeting all recommendations. Day 2 includes rice and fish for breakfast, a pizza snack, and a vegetarian burrito for dinner, also meeting all guidelines.
The document discusses eating fruits and vegetables and provides tips to help overcome excuses for not eating enough. It addresses common excuses like cost and preparation time and provides solutions like buying in-season produce. Easy ways to eat 5 servings a day are outlined, such as adding fruits to cereal and meals. A healthy snack list includes both crunchy and creamy options. The benefits of dark leafy greens are described along with different preparation methods.
This document provides a week's worth of meal planning ideas using recipes from the "Everyday Meal and Snack Ideas" cookbook. The meal plan includes breakfast, lunch, dinner and snack suggestions for each day that use basic and inexpensive ingredients. Recipes can be mixed and matched, and leftovers are incorporated into subsequent meals to reduce food waste. Planning meals for the week helps save money and ensures only needed groceries are purchased.
This document provides 30 recipes for vegan tropical fruit shakes made with Shakeology protein powder. Each recipe lists the ingredients which include various fruits like strawberries, mangos, oranges, and watermelon along with nut milks and butters. The recipes can be made by blending the listed ingredients with one serving of Shakeology protein powder and ice to taste in a blender until creamy.
Root vegetables are a nutritious, inexpensive option available throughout the year. They vary widely in characteristics, from the pungent radish to the sweet carrot. They last awhile in storage. Tubers and corms, like potatoes, are carbohydrate sources used worldwide. Examples include cassava, taro, yams and arrowroot. Qualities differ between varieties but many can be boiled, roasted or stir-fried. Regionally available options provide substitutes.
This document summarizes Lauren's sustainable meal of a roasted vegetable wrap with baba ghanoush spread. The meal uses locally grown vegetables that can be purchased from a farmer's market 3 miles from UCLA, and processed components from Trader Joe's that sources ingredients locally. The meal is both vegan and nutritious, containing various vitamins, minerals, and fiber. It can be easily prepared with minimal waste.
This is a PowerPoint I created for a community hands-on, interactive workshop I led where I taught the number one thing that can be done right away to get healthier: consuming vegetable juices & green smoothies.
USDA's MyPlate symbolizes a personalized approach to healthy eating and physical activity. It provides 30 steps to help you take steps to a healthier you, including eating more fruits and vegetables, whole grains, seafood, and choosing options lower in added sugars, saturated fat, and sodium. Physical activity recommendations include short bouts of moderate activity throughout the day such as walking during breaks at work or while watching kids play.
This document provides time-saving tips and recipes to help people eat healthier meals. It includes recipes for breakfast bowls, smoothies, whole grains, roasted vegetables, and flavorful bowls from around the world. The goal is to make healthy eating easy with simple cooking techniques, meal planning tips, and easy-to-make recipes. Readers are encouraged to use the handbook as a toolkit for inspiration and support in building better meals.
This document discusses various herbs and spices that are traditionally used in Greek cuisine. It provides the names of herbs like cinnamon, cloves, nutmeg, oregano and mint and describes their properties, flavors and common uses in cooking. For each herb, it mentions their origins or history in Greece as well as their health benefits. The document aims to educate readers on important herbs in Greek cooking and culture.
This commissary newsletter provides information on produce available for the week of October 15-21, 2012. Featured items include Washington Jonagold apples, blackberries, cucumbers, grape tomatoes, and raspberries. Butternut squash, acorn squash, and spaghetti squash are highlighted as produce picks of the week. A recipe for baked spaghetti squash with garlic butter is also included.
This document provides a recipe for baked saffron rice pudding. It lists the main equipment needed as an oven, container with foil for baking rice, measuring cups and spoons, and a casserole dish with foil. The ingredients are basmati rice, water, apple juice, condensed milk, saffron, dry fruit mix, vanilla essence, and orange essence. The preparation instructions describe preheating the oven, baking the rice in foil for 40 minutes, then mixing the cooked rice with the other ingredients and baking for another 20 minutes at a lower temperature.
Wild fennel, thyme, and juniper are Mediterranean plants with various culinary and medicinal uses. Fennel contains aromatic substances and nutrients. Its heart, seeds, and leaves can flavor foods. Thyme contains compounds like thymol and carvacrol and is used as a tea or dried herb. Juniper berries flavor meats, fish, and alcohol. All parts of the plants contain beneficial compounds and can be used fresh or dried to season foods and drinks.
True
True
True
True
The benefits of properly selecting and cooking fruits and vegetables include:
- Maximizing their nutritional value. Many vitamins and minerals can be lost if produce is damaged or cooked improperly. Proper selection and preparation helps retain these important nutrients.
- Ensuring safety. Separating produce from raw meat prevents cross-contamination and foodborne illness.
- Improving flavor. Choosing ripe, fresh produce and cooking it correctly brings out the best natural flavors. Overcooking or selecting bruised items can negatively impact taste.
- Reducing waste. Proper selection means choosing produce that will be eaten before it spoils. Careful preparation like chopping vegetables ahead of time makes them
Bitter gourd is a bitter vegetable that is believed to have several health benefits. It is rich in vitamins and minerals and contains compounds that may help lower blood sugar levels and fight cancer, HIV/AIDS, and other diseases. While the unripe fruit and leaves can be eaten or used medicinally, the ripe fruit is too toxic and bitter for consumption. Bitter gourd is widely cultivated and used in Indian cuisines.
The document provides guidelines for creating healthy lunchboxes for children. It recommends that lunchboxes contain small, nutritious snacks of around 350-400 calories and include a variety of foods like fruits, vegetables, yogurt, cheese, nuts, and whole grains. Examples of healthy foods are listed as well as unhealthy foods to avoid. Specific lunchbox examples are also given that showcase a variety of balanced, colorful meals for different days of the week. Tips are provided such as using different shapes, flavors and textures to make lunchboxes appealing to children.
The document describes the components of a traditional Thai papaya salad. It lists 16 ingredients used in the salad, including papaya, tomatoes, peanuts, dried shrimp, garlic, and lime. It then explains how to make the salad by pounding ingredients together, such as garlic and chilies, before mixing in shredded papaya and other seafood and vegetables. Finally, it provides additional details on the medicinal and nutritional properties of several ingredients in the salad.
This document provides information on organic herbs and spices. It defines herbs and spices and discusses their historical uses. It also outlines the benefits of organic farming practices over conventional farming, including improving soil health and using natural fertilizers and pesticides. Tips are provided on organically growing and cultivating herbs.
This document provides a week's worth of meal plans for following a soup diet. Each day includes breakfast, lunch, and dinner options with many featuring soup. Meals generally include lean proteins, whole grains, fruits and vegetables. Snacks are limited to low-calorie options like soup or veggies. Treats of about 100 calories are allowed twice a week.
This document provides a week's worth of meal plans for following a soup diet. Each day includes breakfast, lunch, dinner and snacks. Meals focus on whole grains, vegetables, lean proteins and low-fat dairy. Soups include minestrone, Mexican chicken and Thai shrimp soup. Sides emphasize fruits and salads to provide variety while sticking to the diet. A shopping list and options for occasional 100-calorie treats are also included.
This document provides two sample daily menus that meet recommended healthy eating guidelines for a 45-60 year old woman. The guidelines recommend 6 oz of grains, 3 cups of dairy, 2 cups of fruit, 3 cups of vegetables, and 6 oz of meat or beans daily. Day 1's menu includes a frittata for breakfast, chicken teriyaki for lunch, and grilled fish for dinner, meeting all recommendations. Day 2 includes rice and fish for breakfast, a pizza snack, and a vegetarian burrito for dinner, also meeting all guidelines.
The document discusses eating fruits and vegetables and provides tips to help overcome excuses for not eating enough. It addresses common excuses like cost and preparation time and provides solutions like buying in-season produce. Easy ways to eat 5 servings a day are outlined, such as adding fruits to cereal and meals. A healthy snack list includes both crunchy and creamy options. The benefits of dark leafy greens are described along with different preparation methods.
This document provides a week's worth of meal planning ideas using recipes from the "Everyday Meal and Snack Ideas" cookbook. The meal plan includes breakfast, lunch, dinner and snack suggestions for each day that use basic and inexpensive ingredients. Recipes can be mixed and matched, and leftovers are incorporated into subsequent meals to reduce food waste. Planning meals for the week helps save money and ensures only needed groceries are purchased.
This document provides 30 recipes for vegan tropical fruit shakes made with Shakeology protein powder. Each recipe lists the ingredients which include various fruits like strawberries, mangos, oranges, and watermelon along with nut milks and butters. The recipes can be made by blending the listed ingredients with one serving of Shakeology protein powder and ice to taste in a blender until creamy.
Root vegetables are a nutritious, inexpensive option available throughout the year. They vary widely in characteristics, from the pungent radish to the sweet carrot. They last awhile in storage. Tubers and corms, like potatoes, are carbohydrate sources used worldwide. Examples include cassava, taro, yams and arrowroot. Qualities differ between varieties but many can be boiled, roasted or stir-fried. Regionally available options provide substitutes.
This document summarizes Lauren's sustainable meal of a roasted vegetable wrap with baba ghanoush spread. The meal uses locally grown vegetables that can be purchased from a farmer's market 3 miles from UCLA, and processed components from Trader Joe's that sources ingredients locally. The meal is both vegan and nutritious, containing various vitamins, minerals, and fiber. It can be easily prepared with minimal waste.
This is a PowerPoint I created for a community hands-on, interactive workshop I led where I taught the number one thing that can be done right away to get healthier: consuming vegetable juices & green smoothies.
USDA's MyPlate symbolizes a personalized approach to healthy eating and physical activity. It provides 30 steps to help you take steps to a healthier you, including eating more fruits and vegetables, whole grains, seafood, and choosing options lower in added sugars, saturated fat, and sodium. Physical activity recommendations include short bouts of moderate activity throughout the day such as walking during breaks at work or while watching kids play.
This document provides time-saving tips and recipes to help people eat healthier meals. It includes recipes for breakfast bowls, smoothies, whole grains, roasted vegetables, and flavorful bowls from around the world. The goal is to make healthy eating easy with simple cooking techniques, meal planning tips, and easy-to-make recipes. Readers are encouraged to use the handbook as a toolkit for inspiration and support in building better meals.
This document discusses various herbs and spices that are traditionally used in Greek cuisine. It provides the names of herbs like cinnamon, cloves, nutmeg, oregano and mint and describes their properties, flavors and common uses in cooking. For each herb, it mentions their origins or history in Greece as well as their health benefits. The document aims to educate readers on important herbs in Greek cooking and culture.
This commissary newsletter provides information on produce available for the week of October 15-21, 2012. Featured items include Washington Jonagold apples, blackberries, cucumbers, grape tomatoes, and raspberries. Butternut squash, acorn squash, and spaghetti squash are highlighted as produce picks of the week. A recipe for baked spaghetti squash with garlic butter is also included.
This document provides a recipe for baked saffron rice pudding. It lists the main equipment needed as an oven, container with foil for baking rice, measuring cups and spoons, and a casserole dish with foil. The ingredients are basmati rice, water, apple juice, condensed milk, saffron, dry fruit mix, vanilla essence, and orange essence. The preparation instructions describe preheating the oven, baking the rice in foil for 40 minutes, then mixing the cooked rice with the other ingredients and baking for another 20 minutes at a lower temperature.
Wild fennel, thyme, and juniper are Mediterranean plants with various culinary and medicinal uses. Fennel contains aromatic substances and nutrients. Its heart, seeds, and leaves can flavor foods. Thyme contains compounds like thymol and carvacrol and is used as a tea or dried herb. Juniper berries flavor meats, fish, and alcohol. All parts of the plants contain beneficial compounds and can be used fresh or dried to season foods and drinks.
True
True
True
True
The benefits of properly selecting and cooking fruits and vegetables include:
- Maximizing their nutritional value. Many vitamins and minerals can be lost if produce is damaged or cooked improperly. Proper selection and preparation helps retain these important nutrients.
- Ensuring safety. Separating produce from raw meat prevents cross-contamination and foodborne illness.
- Improving flavor. Choosing ripe, fresh produce and cooking it correctly brings out the best natural flavors. Overcooking or selecting bruised items can negatively impact taste.
- Reducing waste. Proper selection means choosing produce that will be eaten before it spoils. Careful preparation like chopping vegetables ahead of time makes them
Bitter gourd is a bitter vegetable that is believed to have several health benefits. It is rich in vitamins and minerals and contains compounds that may help lower blood sugar levels and fight cancer, HIV/AIDS, and other diseases. While the unripe fruit and leaves can be eaten or used medicinally, the ripe fruit is too toxic and bitter for consumption. Bitter gourd is widely cultivated and used in Indian cuisines.
The document provides guidelines for creating healthy lunchboxes for children. It recommends that lunchboxes contain small, nutritious snacks of around 350-400 calories and include a variety of foods like fruits, vegetables, yogurt, cheese, nuts, and whole grains. Examples of healthy foods are listed as well as unhealthy foods to avoid. Specific lunchbox examples are also given that showcase a variety of balanced, colorful meals for different days of the week. Tips are provided such as using different shapes, flavors and textures to make lunchboxes appealing to children.
The document describes the components of a traditional Thai papaya salad. It lists 16 ingredients used in the salad, including papaya, tomatoes, peanuts, dried shrimp, garlic, and lime. It then explains how to make the salad by pounding ingredients together, such as garlic and chilies, before mixing in shredded papaya and other seafood and vegetables. Finally, it provides additional details on the medicinal and nutritional properties of several ingredients in the salad.
This document provides information on organic herbs and spices. It defines herbs and spices and discusses their historical uses. It also outlines the benefits of organic farming practices over conventional farming, including improving soil health and using natural fertilizers and pesticides. Tips are provided on organically growing and cultivating herbs.
This document provides a week's worth of meal plans for following a soup diet. Each day includes breakfast, lunch, and dinner options with many featuring soup. Meals generally include lean proteins, whole grains, fruits and vegetables. Snacks are limited to low-calorie options like soup or veggies. Treats of about 100 calories are allowed twice a week.
This document provides a week's worth of meal plans for following a soup diet. Each day includes breakfast, lunch, dinner and snacks. Meals focus on whole grains, vegetables, lean proteins and low-fat dairy. Soups include minestrone, Mexican chicken and Thai shrimp soup. Sides emphasize fruits and salads to provide variety while sticking to the diet. A shopping list and options for occasional 100-calorie treats are also included.
Metabolism boosting diet plan:by kelly specaKelly Speca
This document provides a sample metabolism-boosting diet plan consisting of healthy snack and meal options for the whole day. It includes suggestions for breakfast such as grapefruit and granola, mid-morning snacks like figs or Greek yogurt, lunch options like turkey salad or a pear and provolone panini, and a dinner of spicy spaghetti served with a spinach salad. The goal is to aid weight loss and increase metabolism by focusing on whole grains, lean proteins, fruits and vegetables in moderate portion sizes throughout the day.
This document provides a table of contents and summaries for a nutrition guidebook. The table of contents lists sections on breakfast, lunch, dinner, healthy snacks and desserts, and recipe resources. The nutrition facts section provides details on serving sizes and examples of fruits and vegetables, whole grains, and recommends eating 7-9 servings of fruits and vegetables daily. It also provides two healthy recipe examples - a springtime cereal and cinnamon french toast.
An acidic pH puts the body at risk for illness and diseases like premature aging and osteoporosis. Consuming a diet high in processed foods leads to an acidic pH, while eating greens and vegetables helps balance pH for optimal health. Taking a daily serving of a greens supplement containing 23 natural pH-balancing ingredients makes it easy to efficiently maintain a balanced pH level, combined with a healthy diet and exercise.
Manchurian is a restaurant-style Chinese veg dish, supposed to be liked by kids. It is prepared with deep-fried veg balls with a soy-based sauce which people enjoy eating in every bite. It is very healthy and contains a high amount of proteins, fibers, fats, and carbohydrates.
The document provides a table of contents and introduction for a cookbook titled "20 Fresh, Light & Quick Dinners" published by Health-E-Meals.com. The table of contents lists 24 recipes ranging from appetizers to main dishes to soups/stews. The introduction provides background on Health-E-Meals.com and defines their approach to "healthy" recipes. It also provides publishing details and contact information for the author.
This document provides recipes for two dishes: a whole-wheat mac 'n cheese and a cranberry maple oatmeal. The whole-wheat mac 'n cheese recipe calls for ingredients like butter, flour, milk, chicken stock, cheddar cheese, Dijon mustard, whole wheat pasta and cauliflower. The instructions are to make a cheese sauce and toss it with the pasta and cauliflower. The cranberry maple oatmeal recipe lists ingredients like milk, oats, dried cranberries, maple syrup. The instructions are to bring the milk to a boil, stir in the other ingredients, cook for the recommended time, and serve. The document also discusses the nutritional benefits of whole grains compared to refined grains.
This document provides recipes for 21 quick and easy superfood smoothies and bowls using organic superfood powders. The recipes can be made in a blender and require only a few ingredients like fruits, vegetables, nut milks or water. Example recipes include the Green Smoothie made with banana, barley grass, spinach and mint or the Mango Berry Crunch with mango, berries and bee pollen. Brief descriptions are provided about the health benefits of the organic superfood powders used in each recipe.
This document discusses winter nutrition and foods that nourish kidney energy according to traditional Chinese medicine. It recommends eating soups, stews, roasted and baked foods to warm the body in winter. Foods like beans, seaweed, grains and nuts nourish kidney yin and yang. It provides recipes for a stir fry, trail mix and bone broth that contain kidney-nourishing ingredients. It also discusses balancing oxidative stress and blood sugar to support healthy aging.
This document provides recipes for 10 healing foods: blueberries, garlic, mushrooms, oats, ginger, dark chocolate, flaxseeds, kale, turmeric, and green tea. Each recipe highlights the key health benefits of the featured ingredient and includes a list of ingredients and instructions to make the dish. The dishes include blueberry muffins, garlic soup, mushroom ravioli, buttermilk pancakes with oats, a potato spinach masala with ginger, dark chocolate truffles, whole wheat bread with flaxseeds, a pasta dish with kale, and a chickpea tagine with turmeric.
This document provides recipes for several healthy snacks that take less than 15 minutes to prepare. The snacks include a melon and bran pot with yogurt, melon and cereal; a pepper and walnut hummus with veggie dippers; a creamy mango and coconut smoothie; turkey and avocado toast; and a tropical summer smoothie made with passion fruit, banana and mango. All recipes utilize ingredients like fruits, vegetables, nuts, yogurt and oats to provide nutrition on the go. Preparation times are listed as under 15 minutes for each snack, making them convenient options for an afternoon break.
This document provides a vegan recipe book and guide created by Gerry Yokota. It includes an introduction explaining how going vegan has brought peace of mind and body. It then provides over a dozen simple vegan recipes for meals and dishes like vegan taco rice, vegan minestrone soup, vegan kimchi stew, and vegan red lentil soup. The document also includes tips for nutritional balance in meal planning and notes on the author's experience finding vegan cooking to be easier and more satisfying than traditional cooking.
Green Menus At Grand Hyatt New York With Intro No PricingDianaBeltnra
The document describes the green menu options available at the Grand Hyatt New York. It defines organic food as food grown and processed without conventional pesticides, fertilizers, antibiotics, or growth hormones. The menu includes organic and sustainable breakfast, lunch, snack, and dinner options that are sourced from local and organic producers whenever possible. Sample menu items include organic scrambled eggs, wild salmon, grilled chicken, and vegan cheesecake.
This document provides tips for more sustainable eating habits by reducing food waste and supporting sustainable food supplies. It includes recipes for a granola parfait breakfast and an apple chicken salad for lunch or dinner. The tips promote making granola from pantry ingredients, mixing fresh and frozen berries to extend shelf life, using leftover meat and "ugly" produce, and buying genetically modified apples that don't brown.
This lunch menu from a vegan and gluten free restaurant offers a variety of homemade soups, salads, appetizers, sandwiches, burgers, sides and kids meals. Soups include butternut squash bisque and beluga lentil soup. Salads include a farmer's house salad, caesar salad and spinach pear salad. The menu also offers appetizers like coconut tofu and Gobi Manchurian as well as sandwiches, pizzas, burritos and kid's options. Smoothies, fresh juices, teas and coffee are available for purchase.
This document provides recipes for simple mung dal, dosa potatoes, a tridosha vegetable curry, semolina pudding, rasam, vegetable soup, and green beans. It includes lists of ingredients and instructions for preparing each dish. The recipes are presented by Ayurveda Elements, an organization providing Ayurvedic cooking classes and workshops in Australia.
The document compares the nutrition of various soups. Unhealthy soups like hot and sour soup, tom kha soup, and wonton soup range from 160-280 calories and 8-17 grams of fat per serving. Healthier options like lemon coriander soup, minestrone soup, and sweet corn soup provide 69-104 calories and 2-4 grams of fat per serving. The document provides calories and fat counts for each soup.
This document provides a 7-day meal plan and recipes for the Atkins Induction phase. Each day specifies breakfast, snack, lunch, another snack and dinner with the net carb count for each. Recipes are provided for some of the meals and snacks, including Muffin in a Minute for breakfast on day 1, Mixed Greens with vegetables for lunch one day, and Ranch Dressing. The net carb counts range from 19-22 grams per day.
The hCG Diet Phases consist of 3 phases:
1) Days 1-2 start oral drops and a high fat, high calorie diet to reset the body's fat regulating system.
2) Days 3-21 (or 42) continue drops triggering the body to release stored fat while following a low calorie diet of 500 calories per day. The burned fat provides fuel so you won't feel hungry.
3) The maintenance phase has you stop drops and slowly increase calories to stabilize your new weight while the body's fat regulation is adjusted.
1. Kim’s
Food Plan
Things to remember…
• A “balanced” diet consists of 30% lean proteins, 30% quality fats, and 40% carbohydrates.
• Lean proteins include: farm-raised fish (salmon, mackerel, halibut, cod, herring, tuna), free-range
chicken (hormone free), limited shellfish and pork.
• Quality fats include cold water fish (salmon, mackerel, herring, tuna, sardines), raw nuts
(almonds, walnuts, sunflower seeds, pecans, and cashews), avocados, olive oil, flax seed oil, and
wheat germ, limited butter.
• Carbohydrates should consist mostly of organic fruits and vegetables.
• Complex carbohydrates such as bread, pasta, crackers, and chips should be avoided.
• Proper food combining is necessary for efficient and complete digestion of meals. Proteins and
complex carbohydrates should not be consumed in the same meal. Fruits should be eaten alone
– at least 20 minutes before a meal or 2 hours after a meal.
• Drink at least ½ your body weight in ounces of water per day. Water should be consumed
between meals, not with meals as it can dilute stomach acids and delay digestion.
***The daily plan below can be modified as long as the ingredients are similar to other meals.
Recipes are at the end.
Monday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO- 10 raw 2 C baby 1 C baby Stir-fry made 1 cup herbal
green and almonds spinach with ½ carrots with with sesame tea
liquid multi- avocado, sliced hummus oil, oyster
vitamin mixed cucumber, ½ sauce,
in water or fruit tomato, 1 broccoli,
smoothie pouch tuna, ¼ carrots, snap
(recipe follows) C dried peas, red bell
cranberries, pepper, water
balsamic chestnuts,
vinaigrette sunflower
dressing seeds, and
organic
chicken chunks
Tuesday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO- 1 medium Left over stir- 1 C jicama with 1 broiled 1 cup herbal
green and apple with 2 fry from dinner hummus salmon fillet tea
liquid multi- tbsp almond made with 1
2. vitamin mixed butter tbsp butter and
in water or fruit 1 C steamed
smoothie vegetables of
(recipe follows) choice with
lemon juice
3. Wednesday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO- 10 raw 2 C baby 1 red bell 1 C yam with 1 1 cup herbal
green and almonds spinach with ½ pepper cut into tbsp butter and tea
liquid multi- avocado, sliced strips with ¼ C pepper to taste,
vitamin mixed cucumber, ½ guacamole 1 C steamed
in water or fruit tomato, 1 green beans
smoothie pouch tuna, ¼
(recipe follows) C dried
cranberries,
balsamic
vinaigrette
dressing
Thursday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO- 1 C jicama with 2 C red leaf 1 orange 1 broiled salmon 1 cup herbal
green and ¼C lettuce with ½ fillet made with 1 tea
liquid multi- guacamole avocado, ½ C tbsp butter and 1
vitamin mixed steamed beet C marinated
in water or fruit chunks, (garlic, balsamic
smoothie slivered red vinegar and olive
(recipe follows) onion, 1 tbsp oil) roasted
crumbled feta vegetables
cheese, 1 tbsp including
raw almond eggplant,
slivers and light zucchini, red bell
vinaigrette pepper,
dressing mushrooms and
asparagus
Friday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO- 10 raw Left over 1 C baby 1 serving Quick 1 cup herbal
green and almonds salmon and carrots with Italian tea
liquid multi- roasted hummus Vegetable
vitamin mixed vegetables Soup (recipe
in water or fruit follows) and ½
smoothie steamed acorn
(recipe follows) squash with 1
tbsp butter and
pepper to taste
Saturday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO- 1 orange Left-over soup 1 red bell 1 serving 1 cup herbal
green and and ½ acorn pepper cut into Vegetable Stir- tea
liquid multi- squash strips with ¼ C fry (recipe
vitamin mixed guacamole follows) with 1
in water or fruit C organic
smoothie chicken OR
(recipe follows) served with 1 C
steamed brown
rice
4. Sunday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO- 10 raw Left-over stir- 1 serving of 2 C red leaf 1 cup herbal
green and almonds fry and chicken your choice of lettuce with ½ tea
liquid multi- OR brown rice sweet avocado, ½ C
vitamin mixed steamed beet
in water or fruit chunks,
smoothie slivered red
(recipe follows) onion, 1 tbsp
crumbled feta
cheese, 1 tbsp
raw almond
slivers and light
vinaigrette
dressing
RECIPES
Breakfast Smoothie
Blend together
½ banana
1 C frozen organic strawberries
1 C frozen organic mango
1 tbsp coconut oil
1 tsp KYO-green
Liquid vitamin
2 C unsweetened almond milk
Quick Italian Vegetable Soup
INGREDIENTS
1 tbsp olive oil
1 medium onion, chopped
2 carrots, sliced
2 stalks of celery, sliced
1 16oz can diced plum tomatoes
2 tsp Italian seasoning
6 cups vegetable broth
2 zucchinis, quartered and sliced
2 C sliced cabbage
1 tsp garlic salt
Salt and ground black pepper to taste
Freshly grated Parmesan cheese (optional)
DIRECTIONS
Heat oil in a large stock pot over medium-high heat. Sauté onion, carrot, and celery until onion is
translucent and vegetables are tender, 5-7 minutes. Stir in tomatoes and Italian seasoning, and cook 5
minutes more, stirring frequently.
5. Heat vegetable broth to boiling and stir in vegetables. Adjust heat to a medium simmer, and cook
approximately 10 minutes. Add zucchini and cabbage sprinkle with garlic salt, and cook until tender – 5
minutes or more. Adjust seasoning with salt and pepper and serve.
Vegetable Stir-Fry
INGREDIENTS
2 tsp cornstarch
½ C cold water
3 tbsp soy sauce
1 C fresh broccoli florets
1 medium carrot, thinly sliced
½ small onion, julienned
1 tbsp vegetable oil
1 C shredded cabbage
1 small zucchini, julienned
6 large mushrooms, sliced
½ tsp minced garlic
Hot cooked rice
DIRECTIONS
In a small bowl, whisk the cornstarch, water and soy sauce until smooth; set aside. In a large skillet or
wok, stir-fry the broccoli, carrot and onion in oil for 5 minutes. Add the cabbage, zucchini, mushrooms
and garlic. Stir-fry until vegetables are tender. Stir soy sauce mixture; add to skillet. Cook and stir until
thickened. Serve with rice if desired.
Citrus Veggie Stir Fry
INGREDIENTS
1 tbsp cornstarch
1 C orange juice
2 tbsp balsamic vinegar
2 garlic cloves, minced
1 tsp grated orange peel
½ tsp ground ginger
1/8 tsp hot pepper sauce
1 C sliced carrots
1 C julienned green pepper
1 C julienned sweet red pepper
1 tbsp canola oil
1 C sliced fresh mushrooms
2 C fresh or frozen snow peas
½ C sliced green onions
1/3 C raw cashews
½ C sliced green onions
DIRECTIONS
In a bowl, combine the first seven ingredients until blended; set aside. In a large nonstick skillet or wok,
stir-fry carrots and peppers in oil for 5 minutes. Add mushrooms and snow peas; stir-fry for 6 minutes.
Add green onions; stir fry for 3 minutes or until the vegetables are crisp-tender.
6. Stir orange juice mixture and add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened.
Stir in cashews. Serve with rice.
OTHER MEAL IDEAS – Can be substituted in at any meal, except breakfast
Smoked Chicken Salad with Grapes
1 small bunch seedless green or red grapes, stemmed and cut in half
1 yellow bell pepper, seeded and chopped
3 celery stalks, chopped
1 lb boned smoked chicken, cut into small cubes
2 C butter lettuce
2 tbsp fresh orange juice
1 tbsp tarragon vinegar
Salt
White pepper
¼ C cold-pressed sunflower or olive oil
1 tbsp minced fresh tarragon
Place grapes, bell pepper, celery and chicken in a salad bowl. Set aside. In a small bowl, stir together
the orange juice, vinegar, salt, and white pepper to taste until well mixed. Add the oil and tarragon and
stir vigorously until blended. Pour the dressing over the salad, toss gently and serve.
Pasta Salad with Tomato and Bell Pepper
2 tbsp capers
3 tomatoes, peeled and finely chopped
1 yellow bell pepper seeded and finely chopped
3 celery stalks, thinly sliced
¼ C raw slivered almonds
8 fresh basil leaves, shredded
1 tsp fresh lemon juice
Salt
5 tbsp extra-virgin olive oil
½ lb GLUTEN-FREE brown rice pasta
Rinse the capers under cold running water and pat dry with paper towels. Place in a large salad bowl
with the tomatoes, bell pepper, celery, almonds and basil. In a small bowl stir together the lemon juice
and salt until well mixed. Add the oil and stir vigorously until blended. Meanwhile, fill a large saucepan
with salted water and bring to a boil. Add the pasta and boil until cooked but still firm. Drain and then
cool under cold running water. Drain again thoroughly and add to the salad bowl. Pour the dressing over
the salad, toss well and serve.
7. Asian Chicken Salad
¼ red (Spanish) onion, thinly sliced
2 cloves of garlic, minced
2 tsp grated fresh ginger
2 tbsp white rice vinegar
3 tbsp peanut oil
1 tsp chili oil
2 tbsp low sodium soy sauce
3 chicken breast halves
1 cucumber, peeled. Seeded and cut into matchsticks
1 C bean sprouts
2 C coarsely chopped red cabbage
2 tbsp chopped fresh cilantro
½ C chopped raw almonds
In a small bowl combine the onion, garlic and ginger. Stir the vinegar, peanut oil, chili oil and soy sauce
until well mixed. Let stand while you prepare the remaining ingredients. Fill a saucepan with salted water
and bring to a boil. Add the chicken breasts, reduce the heat and simmer for 10 minutes. Skim off any
foam on the surface, turn off the heat, cover the pan and let stand for 15 minutes. Drain the chicken
breasts and let cool completely, then bone and skin them. Cut the chicken meat into long, thin strips and
place in a salad bowl. Add the cucumber, bell pepper, bean sprouts and cabbage. Pour the dressing
over the salad and toss well. Sprinkle with the cilantro and almonds and serve.
Broccoli and Avocado Salad
1 ½ lbs young, tender broccoli
1 avocado
2 tbsp fresh lemon juice
½ C raw pecans, coarsely chopped
1 tbsp Dijon mustard
Salt
¼ C extra-virgin olive oil
1 tbsp minced fresh parsley
Cut the broccoli florets from the large stems. Fill a saucepan with salted water and bring to a boil. Add
the florets and boil until barely tender, about 3 minutes. Drain, cool under cold running water and drain
again. Set aside. Peel and pit the avocado and cut into cubes. Place into a small bowl and toss with 1
tbsp of lemon juice to prevent darkening. Place the avocado and broccoli in a salad bowl and add the
nuts. In a small bowl, stir together the remaining 1 tbsp lemon juice, the mustard, and salt to taste until
well mixed. Add the oil and parsley and stir vigorously until blended. Pour the dressing over the salad,
toss gently and serve.
8. Watercress and Orange Salad
1 ¼ C watercress
2 oranges
4 celery stalks, thinly sliced
1 tbsp fresh lemon juice
1 tbsp white wine vinegar
1 tbsp curry powder
Salt
Fresh ground pepper
5 tbsp extra-virgin olive oil
Remove and discard the tough stems and leaves from the watercress and place in a salad bowl. Peel the
oranges, being sure to eliminate all the white membrane, then slice thinly crosswise and remove any
seeds. Add to the bowl along with the celery. In a small bowl, stir together the lemon juice, vinegar, curry
powder and salt and pepper to taste until well mixed. Add the oil and stir vigorously until blended. Pour
the dressing over the salad, toss well and serve.
Kims Pasta Recipe
Brown rice pasta
Organic spaghetti sauce
Chopped zucchini
Chopped onion
Chicken chunks
Chopped mushrooms
Fried Rice
Stir fry cooked brown rice and chopped veggies and lean meat in extra virgin olive oil. Add soy sauce
and continue stir frying for 10 minutes.
What to expect during the first week…
• This food plan requires planning ahead. On Sunday, do your shopping for the week and spend
some time cleaning, chopping up and measuring out portions.
• Some bloating or abdominal discomfort may occur as you change your eating habits. Have
faith…these symptoms will subside quickly.
• As your blood sugar levels regulate themselves, you may feel sleepy or groggy in the afternoons.
Reach for a small snack that has some quality fat to fill you up and give you some sustained
energy. Raw nuts are always a good choice, but limit yourself to about 10.
Other things to consider…
• Write down your goals and post them in a place you can see and read them every day.
• Make sure your goals are believable to you and practical. For example, it’s not practical for you
to say “I want to lose 100 pounds and run a marathon in one month”. Choose goals that
challenge you AND feel obtainable.
• If not already, start including gentle exercise into your daily routine.
• Keep a daily food journal and write about your emotions surrounding food for at least 10 minutes
before bed.
9. • Visualize! Spend at least 10 minutes daily imagining yourself the way you want to look and feel.
How will it feel to know that you conquered your lingering health issues by eating healthy meals?
How will it feel to have your clothes hanging off of you because you’ve lost so much weight? How
will it feel to have your family and friends look to you for advice on what to eat? How will it feel to
have friends and family constantly inquire about how you transformed your life? Imagine yourself
in every one of these situations and more. Always focus on the JOY of these situations.