️ Calling all veggie lovers (and skeptics too )! Are you ready to unlock the secret world of delicious vegetable cooking? Discover hidden flavors, transform ordinary meals into vibrant feasts, and fall head over heels in love with your greens – all thanks to the ultimate veg guide: Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)! This revised and expanded edition is your gateway to:
Unleashing the magic of every veggie, from broccoli's hidden nuttiness to eggplant's creamy potential ✨
Mastering essential techniques like roasting, sautéing, and grilling to unlock their true taste power
Crafting over 150 vibrant recipes that are bursting with flavor and oh-so-easy to make (think crispy sweet potato wedges, creamy cauliflower soup, and vibrant veggie stir-fries!)
Nourishing your body and soul with a plant-based approach that's good for you and the planet
So ditch the limp lettuce and say goodbye to bland broccoli! ♀️ Dive into this book and discover the joy of a life filled with flavorful, healthy, and totally awesome vegetable cooking!
Rice Recipes: Discover the Secrets to Everyone's Favorite Goto DishLucky Gods
Calling all carb connoisseurs! ✨ Are you ready to unleash the magic of rice, the world's most versatile, delicious, and budget-friendly grain? This book is your passport to a culinary adventure, unlocking the secrets to turning humble rice into epic meals! From fluffy Japanese donburi to creamy risotto classics, spicy Indian biryanis to smoky Latin American paella, we're talking global flavor bombs that'll make your taste buds sing! ️
Forget mushy, boring side dishes! We're serving up restaurant-worthy rice recipes that are bursting with flavor and easy to master, even for kitchen newbies. No fancy ingredients or gourmet skills needed, just simple steps and love for the grain! From quick weeknight stir-fries to showstopping holiday feasts, you'll find the perfect rice dish for every occasion and craving.
So, ditch the takeout menus and rediscover the joy of homemade rice! We'll guide you through techniques, tips, and secret hacks to transform ordinary grains into extraordinary comfort food. Get ready to impress your family and friends with dishes so good, they'll be begging for the recipe!
Embrace the grain, unlock the magic, and let's get cookin'!
Ditch the Dishes, Dig into Deliciousness! Introducing "The Ultimate 5 Ingredient Crockpot Cookbook": Your Shortcut to Easy, Healthy Meals Every Day! ⏰
Unleash the magic of your slow cooker with just 5 ingredients! ✨ This jam-packed ebook is your key to whipping up 110+ mouthwatering, healthy recipes that'll make mealtimes a breeze. ️ Say goodbye to takeout and hello to homemade goodness, all without slaving over the stove.
Inside you'll find:
Quick and easy recipes: Perfect for busy weeknights and lazy Sundays! ♀️
Nutritious yet satisfying dishes: Fuel your body with wholesome ingredients
Flavorful options for every palate: From comforting classics to adventurous new tastes
Budget-friendly meals: Save money without sacrificing taste!
Minimal cleanup, maximum enjoyment: More time for the things you love ❤️
**Ready to transform your mealtimes? Get ready to crock, rock, and roll! **
How to lose weight in 2 weeks vegeterian diet planPurveshDesai
How to lose weight in 2 weeks vegeterian diet plan
The most effective way to lose weight in 2 weeks is by following a vegetarian diet plan. It focuses on eating healthy, natural and fresh foods.
Losing weight is tough. But it shouldn't be. Follow this simple, easy to follow, vegetarian diet plan and you'll see results in just two weeks!
The fastest way to lose weight is by following a vegetarian diet plan. The best thing about this plan is that it helps you lose weight without having to cut down on tasty food.
The 21-Day Smoothie Diet is a weight loss plan touted as an easy and effective alternative to fad diets.
In fact, the creator of the plan claims that the diet is associated with a long list of benefits and can help improve sleep, keep your skin glowing, skyrocket energy levels, and increase weight loss almost instantly.
However, there are several serious downsides associated with this program, and it may do more harm than good in the long run when it comes to your health.
The Healthy Breakfast Challenge: 30 Recipes to Boost Your Energy and Wellbein...Lucky Gods
Ditch the snooze button and rise and shine to your healthiest YOU! This ain't your mama's boring bowl of cereal. We're talking a breakfast bonanza, a fuel-up fiesta, a morning meal revolution!
The Healthy Breakfast Challenge is your passport to 30 days of energy-boosting, gut-loving, taste bud-exploding breakfasts from around the world! From fluffy Japanese pancakes to fiery Mexican chilaquiles, tropical smoothie bowls to smoky Moroccan tagines, we're serving up global flavors that'll wake up your senses and your well-being!
Not just delicious, but SMART! We'll dive into the science of cooking and baking, unlocking the secrets of how specific ingredients and techniques nurture your body and mind. So you can start your day feeling strong, focused, and ready to conquer ANYTHING!
Forget the same old, same old! This challenge is packed with easy-to-follow recipes, helpful tips, and expert advice to make mornings a breeze. No culinary degree needed, just a sprinkle of curiosity and a dash of adventure!
Ready to transform your mornings and your health? Let's go!
Rice Recipes: Discover the Secrets to Everyone's Favorite Goto DishLucky Gods
Calling all carb connoisseurs! ✨ Are you ready to unleash the magic of rice, the world's most versatile, delicious, and budget-friendly grain? This book is your passport to a culinary adventure, unlocking the secrets to turning humble rice into epic meals! From fluffy Japanese donburi to creamy risotto classics, spicy Indian biryanis to smoky Latin American paella, we're talking global flavor bombs that'll make your taste buds sing! ️
Forget mushy, boring side dishes! We're serving up restaurant-worthy rice recipes that are bursting with flavor and easy to master, even for kitchen newbies. No fancy ingredients or gourmet skills needed, just simple steps and love for the grain! From quick weeknight stir-fries to showstopping holiday feasts, you'll find the perfect rice dish for every occasion and craving.
So, ditch the takeout menus and rediscover the joy of homemade rice! We'll guide you through techniques, tips, and secret hacks to transform ordinary grains into extraordinary comfort food. Get ready to impress your family and friends with dishes so good, they'll be begging for the recipe!
Embrace the grain, unlock the magic, and let's get cookin'!
Ditch the Dishes, Dig into Deliciousness! Introducing "The Ultimate 5 Ingredient Crockpot Cookbook": Your Shortcut to Easy, Healthy Meals Every Day! ⏰
Unleash the magic of your slow cooker with just 5 ingredients! ✨ This jam-packed ebook is your key to whipping up 110+ mouthwatering, healthy recipes that'll make mealtimes a breeze. ️ Say goodbye to takeout and hello to homemade goodness, all without slaving over the stove.
Inside you'll find:
Quick and easy recipes: Perfect for busy weeknights and lazy Sundays! ♀️
Nutritious yet satisfying dishes: Fuel your body with wholesome ingredients
Flavorful options for every palate: From comforting classics to adventurous new tastes
Budget-friendly meals: Save money without sacrificing taste!
Minimal cleanup, maximum enjoyment: More time for the things you love ❤️
**Ready to transform your mealtimes? Get ready to crock, rock, and roll! **
How to lose weight in 2 weeks vegeterian diet planPurveshDesai
How to lose weight in 2 weeks vegeterian diet plan
The most effective way to lose weight in 2 weeks is by following a vegetarian diet plan. It focuses on eating healthy, natural and fresh foods.
Losing weight is tough. But it shouldn't be. Follow this simple, easy to follow, vegetarian diet plan and you'll see results in just two weeks!
The fastest way to lose weight is by following a vegetarian diet plan. The best thing about this plan is that it helps you lose weight without having to cut down on tasty food.
The 21-Day Smoothie Diet is a weight loss plan touted as an easy and effective alternative to fad diets.
In fact, the creator of the plan claims that the diet is associated with a long list of benefits and can help improve sleep, keep your skin glowing, skyrocket energy levels, and increase weight loss almost instantly.
However, there are several serious downsides associated with this program, and it may do more harm than good in the long run when it comes to your health.
The Healthy Breakfast Challenge: 30 Recipes to Boost Your Energy and Wellbein...Lucky Gods
Ditch the snooze button and rise and shine to your healthiest YOU! This ain't your mama's boring bowl of cereal. We're talking a breakfast bonanza, a fuel-up fiesta, a morning meal revolution!
The Healthy Breakfast Challenge is your passport to 30 days of energy-boosting, gut-loving, taste bud-exploding breakfasts from around the world! From fluffy Japanese pancakes to fiery Mexican chilaquiles, tropical smoothie bowls to smoky Moroccan tagines, we're serving up global flavors that'll wake up your senses and your well-being!
Not just delicious, but SMART! We'll dive into the science of cooking and baking, unlocking the secrets of how specific ingredients and techniques nurture your body and mind. So you can start your day feeling strong, focused, and ready to conquer ANYTHING!
Forget the same old, same old! This challenge is packed with easy-to-follow recipes, helpful tips, and expert advice to make mornings a breeze. No culinary degree needed, just a sprinkle of curiosity and a dash of adventure!
Ready to transform your mornings and your health? Let's go!
Lose Weight Without Eating Less!
Simple Recipes For Your Weight Loss Success!
You don't have to spend a ton of money or hours without end in the kitchen to lose a few pounds. These easy and savory recipes for breakfast, lunch, dinner, snacks, dessert and drinks in MEAL PREP provide your complete daily meal needs for the whole month. Enjoy the taste of the latest culinary requirements for weight loss. Learn to prepare and enjoy the most delicious recipes from all over the world,
while maintaining your desired waistline.
This cookbook covers;
Breakfast Recipes; Spinach frittata, mushroom and bell pepper Omelet, and more.
Salad recipes; tomato and basil, pear-walnut, and more.
Snack recipes; broccoli-sesame stir-fry, blueberry nut trail mix, and more.
Soup recipes; summer gazpacho, curried sweet potato soup, and more.
Vegan recipes; kale frittata, tofu sloppy joes, and more.
Seafood recipes; shrimp scampi, salmon ceviche, and more.
Chicken recipes; Tuscan chicken, chicken adobo, and more.
Meat recipes; garlicky lamb stew, pork chops with gingered applesauce, and more.
Dessert recipes; blueberry ambrosia, cranberry compote, and more.
Sauces and dressings; pecan pesto, spinach pesto, and more.
Smoothies; ginger-berry smoothies, green smoothies, and more.
Introducing "Dining with Dysphagia: A Cookbook" — a collection of recipes from NYU Steinhardt people with dysphagia.
Created by Speech@NYU, the online master's in speech language pathology from NYU Steinhardt, this cookbook features eight easy-to-follow and easy-to-swallow recipes adapted from the school's annual cooking competition.
“Food should always nourish the body and soul,” says Lisa Sasson, clinical associate professor in the NYU Steinhardt Department of Nutrition, Food Studies, and
Public Health. “We should never assume that because a patient has swallowing problems that their food choices will be limited to pureed mush.”
If you're looking for ways to start the vegetarian lifestyle, these great websites with vegetarian recipes can help!
http://www.gourmetrecipe.com
http://www.gourmandia.ca
http://www.gourmetrecipe.com/recipes/diet-choices/vegetarian-recipes
Being on the keto diet can help you to lose weight. The keto diet forces your
body to burn your fat cells instead of glucose. This can help to melt away fat
quickly.
ULTIMATE VEGAN MEAL PLAN
https://bit.ly/2mhjHbI
All you need is love. But a little vegan pizza now and then doesn't hurt
Food us an important aspet of our daily lives. That's why we've brought you our dialy meal plan of the best vegan meals from Monday-Sunday. Curating some of our favorite Vegan Recipes from different bloggers, this guide will make you fall in love with Vegan eating all over again!
Learn What is keto Diet weight loss plan? How to lose weight with Keto Diet. Keto Diet For beginners.Keto Diet For beginner's meal plan.Keto Diet For beginners losing weight recipes.Keto Diet Benefits.Keto Diet For beginners losing weight easy.
How to Lose Weight Quickly.How to Lose Weight Quickly without exercise
Food Intolerance and Allergen Program (FIAP) Recipe and Menu GuideSarah Partch
The FIAP Recipe and Menu Guide is intended to provide the allergen cook with safe, allergy-friendly recipe ideas. The guide also saves the allergen cook time by listing ingredients by brand name or GFS (Gordon Food Service) reorder number. When presented with multiple products, the allergen cook can select the ingredient that is listed in the guide, rather than reading and analyzing multiple labels for allergens. The Recipe and Menu Guide includes a four week cycle menu, as well.
Keto diet cookbook for beginners 2019 700+ simple, quick and easy recipes for...Sabarudin Sukerare
We each have a human body that’s run on fuel. Are you going to get your fuel from carbohydrates and continue to go through blood sugar cycles that also cause you to gain weight?
Or, are you going to make the commitment to be in the ketosis metabolic state? Like a happy marriage, it’s a commitment that gives you back far more than it takes! It’ll give you a slimmer, trimmer body. It will give you better health. It will give you so much more energy, because you won’t feel sluggish or stuck in a carb coma cycle. It will give you back the person that you have always dreamed you could be. When you continue to eat a moderate or high carbohydrate diet, you’re not just enjoying sugar, you are keeping yourself further and further away from the kind of body that you want. The kind of body that prompted you to pick up this book.
But, when you go into a ketosis metabolic state? That is when real results happen. Many Keto Dieters are shocked when the pounds start to quickly drop off. But that is what you should expect when you switch metabolic states. You are struggling to burn the existing weight, not burn the fuel from what you just ate at breakfast this morning. Ketosis is the state which burns your existing weight.
Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: It will help you to stay healthy and fit. Here is the link: https://info.horizonohs.com/en-ca/recipe-booklet-on-the-go-breakfast
Food
Pdf cookbook the best mandoline slicer delicious recipesRyaaaDina
Pdf cookbook the best mandoline slicer delicious recipes
The versatility of the mandoline slicer makes it a must-have tool for any kitchen.
This cookbook offers 50 recipes, making it an invaluable resource for anyone who owns a mandoline slicer. People who don't own a mandoline will still find plenty of great recipes to get started - it's not difficult to make zucchini noodles or simple tomato sauce with just a sharp knife!
Get yourself this book today and start preparing mandoline recipes straight away!
Happy cooking!
mandoline recipes
mandoline recipes ideas
mandoline slicer recipes
mandoline slicer recipes healthy
A collection of recipes for your Pampered Chef Spiralizer!
Find me on Facebook: https://www.facebook.com/PCmindyphillips
Shop Here! https://www.pamperedchef.com/party/mindyphillips2020
Why is healthy food very important for our life?kandyboutique
Eating healthy food is important for our overall well-being because it provides the necessary nutrients our bodies need to function properly. These nutrients include vitamins, minerals, and essential amino acids. Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats helps to maintain a healthy weight, prevent chronic diseases, and support a strong immune system. Additionally, healthy eating can improve our mental health and mood, increase energy levels, and promote overall good health. Eating healthy food is essential for growth and development, especially for children and pregnant women.
09. healthy balanced diet recipes.
I can give you a list of 15 healthy and balanced recipes that include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Jingle your taste buds and deck the halls with flavor! This Holiday & Celebrations Cookbook is your culinary Santa sleigh ride to 120 drool-worthy, easy-to-follow recipes that'll fill your festive feasts with love, laughter, and mouthwatering magic! ✨
Ditch store-bought stress and whip up:
Thanksgiving feasts worthy of a pilgrim's praise: Roast a turkey so juicy, it'll have everyone humming carols, and pair it with cranberry sauce that sings, sweet potato casserole that dances, and fluffy stuffing that steals the show!
Christmas spreads that sparkle brighter than Rudolph's nose: Bake gingerbread cookies so cute, they'll melt hearts as fast as snow in your mug of hot cocoa, and craft dazzling cocktails that shimmer like fairy lights!
New Year's Eve celebrations that fizz with excitement: Ring in the year with bubbly appetizers that pop, decadent main courses that dazzle, and desserts so delightful, they'll have you shouting "Happy New Year" with every bite!
This isn't just a cookbook, it's your holiday kitchen BFF! It's your secret weapon for creating:
Effortless meals that impress even the pickiest elves: Simple steps, time-saving tips, and foolproof instructions mean you can spend less time stressing and more time soaking up the holiday cheer. ✨
Memories that sparkle like ornaments on a tree: Every bite tells a story, shared around the table with loved ones, creating traditions that last a lifetime.
Flavors that dance on your tongue: From classics with a twist to innovative delights, these recipes are a passport to culinary adventures without ever leaving your kitchen. ✈️
So grab your apron, preheat your oven, and get ready to unleash your inner holiday chef! This cookbook is your ticket to feasts that are merry, bright, and utterly unforgettable. Let's create a season of delicious magic, one festive bite at a time! ❄️
Foods to Fight Cancer: What to Eat to Reduce Your RiskLucky Gods
Introduction to "Foods to Fight Cancer: What to Eat to Reduce Your Risk" ️
Did you know that what you eat can play a significant role in your health, including your risk of cancer? This book is your comprehensive guide to understanding the power of food in cancer prevention.
Inside, you'll discover:
Scientific evidence on how specific foods can lower your cancer risk.
A variety of delicious and nutritious recipes featuring cancer-fighting ingredients.
Practical tips for incorporating these foods into your daily diet.
Essential information about healthy eating habits for overall well-being.
Empower yourself with knowledge and take charge of your health. "Foods to Fight Cancer" is your essential guide to eating well and reducing your cancer risk.
The Art of Deception: Unraveling Logical FallaciesLucky Gods
See Through the Spin & Sharpen Your Logic: "The Art of Deception: Unraveling Logical Fallacies"! ️♀️
Do you ever feel like someone's pulling the wool over your eyes? Confused by manipulative arguments or misleading claims? "The Art of Deception: Unraveling Logical Fallacies" is your shield against mental trickery! ️
This powerful book equips you with the critical thinking skills to:
Identify and dismantle common logical fallacies used to deceive
Spot hidden biases and manipulative language
Think more clearly and evaluate arguments objectively ⚖️
Become a stronger advocate for yourself and your ideas
Whether you're navigating online debates, business negotiations, or everyday conversations, "The Art of Deception" is your essential guide to clear thinking and informed decision-making! ✨
More Related Content
Similar to Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)
Lose Weight Without Eating Less!
Simple Recipes For Your Weight Loss Success!
You don't have to spend a ton of money or hours without end in the kitchen to lose a few pounds. These easy and savory recipes for breakfast, lunch, dinner, snacks, dessert and drinks in MEAL PREP provide your complete daily meal needs for the whole month. Enjoy the taste of the latest culinary requirements for weight loss. Learn to prepare and enjoy the most delicious recipes from all over the world,
while maintaining your desired waistline.
This cookbook covers;
Breakfast Recipes; Spinach frittata, mushroom and bell pepper Omelet, and more.
Salad recipes; tomato and basil, pear-walnut, and more.
Snack recipes; broccoli-sesame stir-fry, blueberry nut trail mix, and more.
Soup recipes; summer gazpacho, curried sweet potato soup, and more.
Vegan recipes; kale frittata, tofu sloppy joes, and more.
Seafood recipes; shrimp scampi, salmon ceviche, and more.
Chicken recipes; Tuscan chicken, chicken adobo, and more.
Meat recipes; garlicky lamb stew, pork chops with gingered applesauce, and more.
Dessert recipes; blueberry ambrosia, cranberry compote, and more.
Sauces and dressings; pecan pesto, spinach pesto, and more.
Smoothies; ginger-berry smoothies, green smoothies, and more.
Introducing "Dining with Dysphagia: A Cookbook" — a collection of recipes from NYU Steinhardt people with dysphagia.
Created by Speech@NYU, the online master's in speech language pathology from NYU Steinhardt, this cookbook features eight easy-to-follow and easy-to-swallow recipes adapted from the school's annual cooking competition.
“Food should always nourish the body and soul,” says Lisa Sasson, clinical associate professor in the NYU Steinhardt Department of Nutrition, Food Studies, and
Public Health. “We should never assume that because a patient has swallowing problems that their food choices will be limited to pureed mush.”
If you're looking for ways to start the vegetarian lifestyle, these great websites with vegetarian recipes can help!
http://www.gourmetrecipe.com
http://www.gourmandia.ca
http://www.gourmetrecipe.com/recipes/diet-choices/vegetarian-recipes
Being on the keto diet can help you to lose weight. The keto diet forces your
body to burn your fat cells instead of glucose. This can help to melt away fat
quickly.
ULTIMATE VEGAN MEAL PLAN
https://bit.ly/2mhjHbI
All you need is love. But a little vegan pizza now and then doesn't hurt
Food us an important aspet of our daily lives. That's why we've brought you our dialy meal plan of the best vegan meals from Monday-Sunday. Curating some of our favorite Vegan Recipes from different bloggers, this guide will make you fall in love with Vegan eating all over again!
Learn What is keto Diet weight loss plan? How to lose weight with Keto Diet. Keto Diet For beginners.Keto Diet For beginner's meal plan.Keto Diet For beginners losing weight recipes.Keto Diet Benefits.Keto Diet For beginners losing weight easy.
How to Lose Weight Quickly.How to Lose Weight Quickly without exercise
Food Intolerance and Allergen Program (FIAP) Recipe and Menu GuideSarah Partch
The FIAP Recipe and Menu Guide is intended to provide the allergen cook with safe, allergy-friendly recipe ideas. The guide also saves the allergen cook time by listing ingredients by brand name or GFS (Gordon Food Service) reorder number. When presented with multiple products, the allergen cook can select the ingredient that is listed in the guide, rather than reading and analyzing multiple labels for allergens. The Recipe and Menu Guide includes a four week cycle menu, as well.
Keto diet cookbook for beginners 2019 700+ simple, quick and easy recipes for...Sabarudin Sukerare
We each have a human body that’s run on fuel. Are you going to get your fuel from carbohydrates and continue to go through blood sugar cycles that also cause you to gain weight?
Or, are you going to make the commitment to be in the ketosis metabolic state? Like a happy marriage, it’s a commitment that gives you back far more than it takes! It’ll give you a slimmer, trimmer body. It will give you better health. It will give you so much more energy, because you won’t feel sluggish or stuck in a carb coma cycle. It will give you back the person that you have always dreamed you could be. When you continue to eat a moderate or high carbohydrate diet, you’re not just enjoying sugar, you are keeping yourself further and further away from the kind of body that you want. The kind of body that prompted you to pick up this book.
But, when you go into a ketosis metabolic state? That is when real results happen. Many Keto Dieters are shocked when the pounds start to quickly drop off. But that is what you should expect when you switch metabolic states. You are struggling to burn the existing weight, not burn the fuel from what you just ate at breakfast this morning. Ketosis is the state which burns your existing weight.
Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: It will help you to stay healthy and fit. Here is the link: https://info.horizonohs.com/en-ca/recipe-booklet-on-the-go-breakfast
Food
Pdf cookbook the best mandoline slicer delicious recipesRyaaaDina
Pdf cookbook the best mandoline slicer delicious recipes
The versatility of the mandoline slicer makes it a must-have tool for any kitchen.
This cookbook offers 50 recipes, making it an invaluable resource for anyone who owns a mandoline slicer. People who don't own a mandoline will still find plenty of great recipes to get started - it's not difficult to make zucchini noodles or simple tomato sauce with just a sharp knife!
Get yourself this book today and start preparing mandoline recipes straight away!
Happy cooking!
mandoline recipes
mandoline recipes ideas
mandoline slicer recipes
mandoline slicer recipes healthy
A collection of recipes for your Pampered Chef Spiralizer!
Find me on Facebook: https://www.facebook.com/PCmindyphillips
Shop Here! https://www.pamperedchef.com/party/mindyphillips2020
Why is healthy food very important for our life?kandyboutique
Eating healthy food is important for our overall well-being because it provides the necessary nutrients our bodies need to function properly. These nutrients include vitamins, minerals, and essential amino acids. Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats helps to maintain a healthy weight, prevent chronic diseases, and support a strong immune system. Additionally, healthy eating can improve our mental health and mood, increase energy levels, and promote overall good health. Eating healthy food is essential for growth and development, especially for children and pregnant women.
09. healthy balanced diet recipes.
I can give you a list of 15 healthy and balanced recipes that include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Jingle your taste buds and deck the halls with flavor! This Holiday & Celebrations Cookbook is your culinary Santa sleigh ride to 120 drool-worthy, easy-to-follow recipes that'll fill your festive feasts with love, laughter, and mouthwatering magic! ✨
Ditch store-bought stress and whip up:
Thanksgiving feasts worthy of a pilgrim's praise: Roast a turkey so juicy, it'll have everyone humming carols, and pair it with cranberry sauce that sings, sweet potato casserole that dances, and fluffy stuffing that steals the show!
Christmas spreads that sparkle brighter than Rudolph's nose: Bake gingerbread cookies so cute, they'll melt hearts as fast as snow in your mug of hot cocoa, and craft dazzling cocktails that shimmer like fairy lights!
New Year's Eve celebrations that fizz with excitement: Ring in the year with bubbly appetizers that pop, decadent main courses that dazzle, and desserts so delightful, they'll have you shouting "Happy New Year" with every bite!
This isn't just a cookbook, it's your holiday kitchen BFF! It's your secret weapon for creating:
Effortless meals that impress even the pickiest elves: Simple steps, time-saving tips, and foolproof instructions mean you can spend less time stressing and more time soaking up the holiday cheer. ✨
Memories that sparkle like ornaments on a tree: Every bite tells a story, shared around the table with loved ones, creating traditions that last a lifetime.
Flavors that dance on your tongue: From classics with a twist to innovative delights, these recipes are a passport to culinary adventures without ever leaving your kitchen. ✈️
So grab your apron, preheat your oven, and get ready to unleash your inner holiday chef! This cookbook is your ticket to feasts that are merry, bright, and utterly unforgettable. Let's create a season of delicious magic, one festive bite at a time! ❄️
Foods to Fight Cancer: What to Eat to Reduce Your RiskLucky Gods
Introduction to "Foods to Fight Cancer: What to Eat to Reduce Your Risk" ️
Did you know that what you eat can play a significant role in your health, including your risk of cancer? This book is your comprehensive guide to understanding the power of food in cancer prevention.
Inside, you'll discover:
Scientific evidence on how specific foods can lower your cancer risk.
A variety of delicious and nutritious recipes featuring cancer-fighting ingredients.
Practical tips for incorporating these foods into your daily diet.
Essential information about healthy eating habits for overall well-being.
Empower yourself with knowledge and take charge of your health. "Foods to Fight Cancer" is your essential guide to eating well and reducing your cancer risk.
The Art of Deception: Unraveling Logical FallaciesLucky Gods
See Through the Spin & Sharpen Your Logic: "The Art of Deception: Unraveling Logical Fallacies"! ️♀️
Do you ever feel like someone's pulling the wool over your eyes? Confused by manipulative arguments or misleading claims? "The Art of Deception: Unraveling Logical Fallacies" is your shield against mental trickery! ️
This powerful book equips you with the critical thinking skills to:
Identify and dismantle common logical fallacies used to deceive
Spot hidden biases and manipulative language
Think more clearly and evaluate arguments objectively ⚖️
Become a stronger advocate for yourself and your ideas
Whether you're navigating online debates, business negotiations, or everyday conversations, "The Art of Deception" is your essential guide to clear thinking and informed decision-making! ✨
Automotive Technician Training: Theory 2nd EditionLucky Gods
Rev Up Your Automotive Knowledge with the Updated "Automotive Technician Training: Theory"
Ready to master the world of automobiles and become a sought-after technician? Look no further than the completely revised and expanded "Automotive Technician Training: Theory, 2nd Edition"!
This comprehensive guide is your ultimate roadmap to success, packed with:
Crystal-clear explanations of key automotive concepts
Up-to-date coverage of the latest technologies and advancements ✨
Engaging illustrations and diagrams for visual learners ✍️
Interactive learning activities to solidify your understanding ️
Preparation for industry certifications and real-world applications
Whether you're a beginner eager to learn the basics or a seasoned mechanic seeking a refresher, this book is your essential companion.
Don't wait! Get your hands on the "Automotive Technician Training: Theory, 2nd Edition" today and accelerate your journey to automotive excellence! ️
How Not to Get Eaten: More than 75 Incredible Animal Defenses (Wonders of Wil...Lucky Gods
Don't Be Dinner! How Not to Get Eaten: Incredible Animal Defenses (Wonders of Wildlife)
Ever wondered how creatures in the wild avoid becoming someone else's lunch? This amazing book dives into the wacky, weird, and truly incredible strategies animals use to stay off the menu!
Explore over 75 fascinating examples of animal defenses, like:
Chameleons that vanish before your eyes
Skunks who unleash a smelly surprise
Puffy fish that inflate into spiky balloons
Mimic octopuses that transform into other creatures
And so much more!
Packed with stunning photos, fun facts, and engaging activities, this book is your passport to the secret world of animal survival. Discover:
How camouflage, mimicry, and chemical warfare protect animals ️
The amazing adaptations that help creatures blend in or fight back
The science behind these incredible defenses
How these strategies inspire human inventions and technology
Whether you're a curious kid, an animal lover, or just fascinated by the natural world, this book will amaze and entertain you! ✨
The Benefits of Remote Working: The Freedom of Working from AnywhereLucky Gods
Escape the cubicle, embrace the world! The Benefits of Remote Working: The Freedom of Working from Anywhere
Are you tired of commutes, office distractions, and feeling stuck in one place? Say hello to remote work, where freedom awaits! This powerful ebook unlocks the door to a flexible, fulfilling, and location-independent work life.
Discover the transformative benefits of remote work, including:
Greater work-life balance ⚖️
Enhanced productivity and focus
Reduced stress and anxiety
Cost savings and financial freedom
Opportunities to travel and explore ✈️
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The Healthy Ageing and Prevention Index is an online tool created by ILC that ranks countries on six metrics including, life span, health span, work span, income, environmental performance, and happiness. The Index helps us understand how well countries have adapted to longevity and inform decision makers on what must be done to maximise the economic benefits that comes with living well for longer.
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Empowering ACOs: Leveraging Quality Management Tools for MIPS and BeyondHealth Catalyst
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LGBTQ+ Adults: Unique Opportunities and Inclusive Approaches to CareVITASAuthor
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PET CT beginners Guide covers some of the underrepresented topics in PET CTMiadAlsulami
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Deep Leg Vein Thrombosis (DVT): Meaning, Causes, Symptoms, Treatment, and Mor...The Lifesciences Magazine
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Navigating Challenges: Mental Health, Legislation, and the Prison System in B...Guillermo Rivera
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Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)
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4. ABOUT THE AUTHOR.
BookSumo Press is a publisher of unique, easy, and healthy cookbooks.
Our cookbooks span all topics and all subjects. If you want a deep dive into
the possibilities of cooking with any type of ingredient. Then BookSumo
Press is your go to place for robust yet simple and delicious cookbooks and
recipes. Whether you are looking for great tasting pressure cooker recipes or
authentic ethic and cultural food. BookSumo Press has a delicious and easy
cookbook for you.
With simple ingredients, and even simpler step-by-step instructions
BookSumo cookbooks get everyone in the kitchen chefing delicious meals.
BookSumo is an independent publisher of books operating in the beautiful
Garden State (NJ) and our team of chefs and kitchen experts are here to
teach, eat, and be merry!
5. INTRODUCTION
Welcome to The Effortless Chef Series! Thank you for taking the time to
purchase this cookbook.
Come take a journey into the delights of easy cooking. The point of this
cookbook and all BookSumo Press cookbooks is to exemplify the effortless
nature of cooking simply.
In this book we focus on Vegetables. You will find that even though the
recipes are simple, the taste of the dishes are quite amazing.
So, will you take an adventure in simple cooking? If the answer is yes, please
consult the table of contents to find the dishes you are most interested in.
Once you are ready, jump right in and start cooking.
— BookSumo Press
6. TABLE OF CONTENTS
About the Author.
Introduction
Table of Contents
Legal Notes
Common Abbreviations
Chapter 1: Easy Vegetables Recipes
Glazed Honey Veggies and Chicken Roast
Secret Roasted Veggies and Pasta Salad
Baby Veggies Roast
Sweet Catalina Veggies Roast
Green Bean Bake
Rice & Carrots
Sweet Leeks and Brussels Sprouts
Garden Brussels Sprouts
Vegetarian Brussel Sprouts Platter
Sun Dried Tomato Brussels Sprouts
Brussels Sprouts Salad
Fruity Veggies and Chicken Stir Fry
Cabbage Chicken Stir Fry
Tamari Veggies and Chicken Stir Fry
Carrot, Cabbage, and Chicken Skillet
Mixed Green Salad with Berry Dressing
Feta Artichoke Salad
7. Country Asparagus
Mushroom and Sesame Red Leaf Salad
Spinach Salad in June
Spinach Salad with Beef and Blue Cheese
Spinach and Mushroom Lunchbox
Mandarin Red Salad
Colorful Coleslaw
Renaissance Green Bean
Mediterranean Tomatoes with Okra
Stuffed Veggies Greek Style
Versatile Cherry Tomatoes
Satisfying Tomato Dinner
Garbanzo Broccoli Salad
Mesa Corn Salad
Bok Choy Mushrooms and Chestnuts
6 Ingredients Stir Fry Bok Choy
Vegan Veggie Combo
A Vegetarian’s Dream Dinner
Kale and Sweet Potato Stew
Vegetarian Carrot Burgers
Root Vegetable Puree
Simply Celery Stir Fry
Spicy Coleslaw for August
Simply Celery Stir Fry
Autumn Roasted Veggies
Veggie Meat Loaf
8. Mushroom Loaf (Vegetarian Approved)
Onions, Chicken, Peas, and Garlic Brown Rice
A Caribbean Soup of Spinach
Easy Stuff Peppers
Okra Burgers
Southern Hot Okra
Okra Lunch Salad
Andhra Style Okra Stir-Fry
Rustic Road Tomato and Carrot Soup
Okra Veggie Combination Platter
Hearty Okra Soup
Zesty Broccoli Soup
Low Carb Countryside Cauliflower Casserole
Low Carb Rice Made From Cauliflower
October’s Low Carb Pie
Green Onion and Squash Carbonara
Broccoli Bake I (Red Onions and Sage)
Soup of Broccoli, Potatoes, Onions, and Cheese
Cabbage and Avocados
French Bean and Parmesan Casserole
Corn, Black Beans, and Olive Brown Rice
Spinach Burritos
Indian Potato and Peas Pot
South Indian Green Beans
Punjabi Greens Curry
Desi Caprese Salad Lunch Box
9. Curried Mixed Greens
Gourmet Lunch
How to Make a Caesar Salad
Virginia Style Mixed Greens
Shrimp and Avocado Picnic Salad
How to Make a House Salad
California Salad
Homemade Mixed Greens Salad
Rustic Mixed Greens with Orange Dressing
Almond Green Salad
10. Any Issues? Contact Us
If you find that something important to you is missing from this book please
contact us at info@booksumo.com.
We will take your concerns into consideration when the 2nd
edition of this
book is published. And we will keep you updated!
— BookSumo Press
11. LEGAL NOTES
ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE
REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY
MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL
COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN
PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING
COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED
FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.
13. CHAPTER 1: EASY VEGETABLES
RECIPES
GLAZED HONEY VEGGIES AND CHICKEN
ROAST
Ingredients
1 lb potato, scrubbed and cut into wedges
2 lbs chicken
6 medium carrots, scrubbed and sliced
2 tbsp olive oil
1 1⁄2 tbsp honey
3 tbsp mustard
1 tsp rosemary
2 heads garlic
salt and pepper
Directions
Before you do anything set the oven to 425 F.
Get a large bowl: Stir in it the carrots with onion, oil, some salt
and pepper. Spread the mix on a roasting dish and top them with
the garlic
Place the rosemary on top followed by the chicken. Cook them in
the oven for 32 min.
Get a small bowl: Mix in it the mustard with honey. Transfer the
chicken to a plate and smother it with the honey mix.
Mix the veggies and place the chicken back in the pan. Cook the
roast for 18 min then serve it warm. Enjoy.
14. Servings per Recipe: 4
Timing Information:
Total Time 1hr 10mins
Prep Time 20 MINS
Cook Time 50 MINS
Nutritional Information:
Calories 557.6
Fat 28.4 g
Cholesterol 103.5 mg
Sodium 298.1 mg
Carbohydrates 45.9 g
Protein 31.2 g
* Percent Daily Values are based on a 2,000 calorie diet.
15. SECRET ROASTED VEGGIES AND PASTA
SALAD
Ingredients
2 lbs assorted fresh vegetables, cut into 1-inch chunks
1 (1 1/4 oz) envelopes any herb with garlic soup mix
3 tbsp olive oil
1/2 C. light cream whipping cream or 1/2 C. heavy cream or
1/2 C. half-and-half
1/4 C. grated parmesan cheese
8 oz fettuccine or 8 oz linguine, cooked and drained
Directions
Before you do anything set the oven to 450 F. Grease a baking
dish.
Get a large mixing bowl: Toss the veggies with oil and soup mix.
Spread them in the roasting pan and cook them for 11 min. Stir
them and cook them for another 11 min.
Get a large mixing bowl: Transfer to it the roasted veggies. Add
the cheese with cream to the veggies and stir them well.
Serve your roasted veggies over some fettuccini pasta.
Enjoy.
16. Servings per Recipe: 4
Timing Information:
Preparation 20 m
Total Time 40 m
Nutritional Information:
Calories 437.9
Fat 25.4g
Cholesterol 94.1mg
Sodium 119.0mg
Carbohydrates 41.7g
Protein 11.0g
* Percent Daily Values are based on a 2,000 calorie diet.
17. BABY VEGGIES ROAST
Ingredients
3 medium red potatoes, cut into 1-inch pieces
2 C. peeled baby carrots
1 lb celery root (celeriac), peeled and cut into 1-inch pieces
2 (3 lb) rutabaga, peeled and cut into 1-inch pieces
2 medium red onions, peeled and cut into 8 wedges each
2 medium parsnips, peeled and cut into 1-inch pieces
5 cloves garlic, cut into thin slices
1 tbsp chopped fresh rosemary leaves or fresh thyme leaves
1 tbsp olive oil
1 C. Swanson(R) Vegetable Broth or Swanson(R) Certified
Organic Vegetable Broth
Directions
Before you do anything set the oven to 425 F. Grease a roasting
dish.
Gat a large bowl: Toss in it all the ingredients. Spread the mix in
the roasting pan and cook them for 22 min. Adjust the seasoning
of the roasted veggies and serve them warm.
Enjoy.
18. Servings per Recipe: 8
Timing Information:
Preparation
Cooking 35 m
Total Time 1 h 25 m
Nutritional Information:
Calories 273 kcal
Fat 2.9 g
Carbohydrates 58.7g
Protein 7.6 g
Cholesterol 0 mg
Sodium 275 mg
* Percent Daily Values are based on a 2,000 calorie diet.
19. SWEET CATALINA VEGGIES ROAST
Ingredients
2 medium sweet potatoes, peeled and cut into wedges
2 parsnips, peeled and sliced
1 fennel bulb, chopped
1 onion, sliced
1/2 C. Catalina dressing
1/2 C. cranberry juice
1/4 C. maple syrup
Directions
Before you do anything set the oven to 375 F. Grease a roasting
dish.
Get a small bowl: Whisk in it the maple syrup with Catalina
dressing and cranberry juice.
Toss the mix with veggies and roast them for 52 min. Serve them
warm.
Enjoy.
20. Servings per Recipe: 1
Timing Information:
Preparation 30 mins
Total Time 1 hr 20 mins
Nutritional Information:
Calories 148.0
Fat 7.1g
Cholesterol 0.0mg
Sodium 165.7mg
Carbohydrates 21.1g
Protein 1.1g
* Percent Daily Values are based on a 2,000 calorie diet.
21. GREEN BEAN BAKE
Ingredients:
2 tbsp butter
2 tbsp all-purpose flour
3 (14½ oz.) cans French style green beans, drained
¼ C. onion, chopped
1 tsp white sugar
1 C. sour cream
2 C. cheddar cheese, shredded freshly
1 tbsp butter melted
½ C. buttery round crackers, crumbled
Directions:
Set your oven to 350 degrees F. Lightly, grease a large casserole
dish.
In a large skillet, melt 2 tablespoons of butter on medium heat.
Add flour, stirring continuously.
Cook for about 1 minute or till smooth.
Stir in green beans, onion, sugar and cream and remove from
heat.
Now, place the beans mixture into prepared casserole dish.
Sprinkle with cheese evenly.
In a bowl, mix together melted butter and crackers.
Place the cracker mixture over cheese evenly.
Bake for about 30 minutes or till top becomes golden brown.
22. Servings per Recipe: 10
Timing Information:
Preparation Cooking Total Time
15 minutes 35 minutes 50 minutes
Nutritional Information:
Calories 215
Fat 16.4g
Cholesterol 45mg
Sodium 832mg
Carbohydrates 9.5g
Fiber 1.1g
Protein 7.8g
* Percent Daily Values are based on a 2,000 calorie diet.
23. RICE & CARROTS
Ingredients:
1 tbsp olive oil
2 large carrots, peeled and chopped
1 large onion, chopped
1 celery stalk, chopped
2 garlic cloves, minced
½ C. wild rice
3½ C. vegetable broth
1 C. long-grain white rice
2 tbsp fresh parsley, chopped
Directions:
In a large nonstick pan, heat oil on medium heat.
Add carrots, onion, celery and garlic and sauté for about 5
minutes.
Stir in wild rice and broth and bring to a gentle boil.
Reduce the heat to low. Simmer, covered for about 25 minutes.
Stir in white rice and simmer, covered for about 20 minutes.
Stir in parsley and remove from heat.
Serve hot.
24. Servings per Recipe: 8
Timing Information:
Preparation Cooking Total Time
15 minutes 50 minutes 1 hour 5 minutes
Nutritional Information:
Calories 160
Fat 2g
Cholesterol 0mg
Sodium 435mg
Carbohydrates 31.4g
Fiber 1.9g
Protein 3.6g
* Percent Daily Values are based on a 2,000 calorie diet.
25. SWEET LEEKS AND BRUSSELS SPROUTS
Ingredients
1 large leek, trimmed and julienned
3 tbsp olive oil, divided
30 oz. Brussels sprouts, trimmed and halved
1/3 C. dried cranberries
3 tbsp honey
3 tbsp walnuts
Directions
Before you do anything, preheat the oven to 400 F.
Stir the leeks with 1 1 tbsp of oil in a baking tray.
surround it with the brussels sprouts then season them with a
pinch of salt and pepper.
Bake them for 22 min.
Transfer them to a mixing bowl and add to them the remaining
ingredients.
Stir them to coat and serve them right away.
Enjoy.
26. Servings Per Recipe: 8
Timing Information:
Preparation 10 mins
Total Time 40 mins
Nutritional Information:
Calories 123.3
Fat 5.4g
Cholesterol 0.0mg
Sodium 29.5mg
Carbohydrates 18.1g
Protein 3.8g
* Percent Daily Values are based on a 2,000 calorie diet.
27. GARDEN BRUSSELS SPROUTS
Ingredients
1 (16 oz.) packages fresh Brussels sprouts
1 small red onion, sliced
5 tbsp olive oil, divided
1/4 tbsp kosher salt
1/4 tbsp ground black pepper
1 shallot, chopped
4 tbsp balsamic vinegar
1 tbsp chopped rosemary
Directions
Before you do anything, preheat the oven to 425 F.
Get a large mixing bowl: Mix in it the onion with brussels
sprouts, 3 tbsp of olive oil, a pinch of salt and pepper.
Transfer the mixture to a baking tray and bake them for 26 to 32
min.
Place a large pan over medium heat. Heat in it the remaining oil.
Cook in it the shallot for 5 to 6 min.
Stir in the balsamic vinegar and cook them for 4 min.
Stir in the rosemary and add them to the brussels sprouts mixture.
Stir them to coat and serve them.
Enjoy.
28. Servings Per Recipe: 6
Timing Information:
Preparation 10 mins
Total Time 45 mins
Nutritional Information:
Calories 149.2
Fat 11.5g
Cholesterol 0.0mg
Sodium 95.3mg
Carbohydrates 10.4g
Protein 2.8g
* Percent Daily Values are based on a 2,000 calorie diet.
29. VEGETARIAN BRUSSEL SPROUTS
PLATTER
Ingredients
7 oz. extra firm tofu, cubed
10 Brussels sprouts
1/3 C. walnuts
4 -6 garlic cloves, peeled
1/4 C. cilantro, minced
1 tbsp lemon juice
1/4 tbsp red pepper flakes
1/4 tbsp salt
1 tbsp olive oil
2 tbsp butter
2 tbsp brown sugar
Directions
Prepare the brussels sprouts by following the instructions on the
package.
Place a large pan over medium heat. Heat in it the oil.
Cook in it the garlic for 60 sec. Stir in the butter, brown sugar,
nuts, and chili.
Add the tofu and cook them until it becomes sticky and golden
brown.
Stir in the brussels sprouts with cilantro, lemon juice, a pinch of
salt and pepper.
Serve them hot with some rice.
Enjoy.
30. Servings Per Recipe: 4
Timing Information:
Preparation 10 mins
Total Time 25 mins
Nutritional Information:
Calories 230.4
Fat 17.8g
Cholesterol 15.2mg
Sodium 216.3mg
Carbohydrates 14.0g
Protein 7.2g
* Percent Daily Values are based on a 2,000 calorie diet.
31. SUN DRIED TOMATO BRUSSELS SPROUTS
Ingredients
2 tbsp extra virgin olive oil
2 cloves garlic, chopped
1 lb. Brussels sprout, trimmed and sliced
6 pieces sun-dried tomatoes packed in oil, shredded
1 grated lemon, zest
1 -2 tbsp lemon juice
Directions
Place a large skillet over high heat. Heat in it the oil.
Cook in it the garlic for 10 sec. Stir in the brussels sprouts and
cook them for 4 to 5 min.
Add the dry tomato strips with lemon zest, lemon juice, a pinch
of salt and pepper.
Toss them to coat then serve them warm.
Enjoy.
32. Servings Per Recipe: 4
Timing Information:
Preparation 10 mins
Total Time 17 mins
Nutritional Information:
Calories 113.3
Fat 7.9g
Cholesterol 0.0mg
Sodium 36.2mg
Carbohydrates 9.9g
Protein 3.2g
* Percent Daily Values are based on a 2,000 calorie diet.
33. BRUSSELS SPROUTS SALAD
Ingredients
1/3 C. pecans, toasted and chopped
2 (10 oz.) containers Brussels sprouts, ends trimmed
1/2 tbsp butter
2 tbsp olive oil
1 tbsp yellow mustard seeds
1 -2 tbsp lemon juice
salt and pepper
Directions
Get a food processor: Place it in the brussels sprouts and pulse
them several times until they become shredded.
Place a large pan over medium heat. Heat in it the butter with oil.
Toast in it the mustard seeds for 40 sec.
Stir in the shredded brussels sprouts. Cook them for 8 min.
Add the lemon juice with a pinch of salt and pepper. Stir them to
coat then serve them warm.
Enjoy.
34. Servings Per Recipe: 4
Timing Information:
Preparation 10 mins
Total Time 30 mins
Nutritional Information:
Calories 160.4
Fat 11.7g
Cholesterol 3.8mg
Sodium 40.2mg
Carbohydrates 12.6g
Protein 5.1g
* Percent Daily Values are based on a 2,000 calorie diet.
35. FRUITY VEGGIES AND CHICKEN STIR
FRY
Ingredients
1/2 C. orange juice
3 tbsp soy sauce
3 cloves garlic, chopped
1 tbsp grated orange zest
1 tsp ground ginger
1/2 tsp red pepper flakes (optional)
3 tbsp vegetable oil
4 skinless, boneless chicken breast halves, thinly sliced
1/2 C. chicken broth
2 tbsp cornstarch
1 (16 oz) package frozen stir-fry vegetables
1 C. sugar snap peas
1 C. broccoli florets
1 C. sliced carrot
Directions
Get a small mixing bowl: Whisk in it the orange juice, soy sauce,
garlic, orange zest, ground ginger, and red pepper flakes to make
the sauce.
Place a large pan over medium heat. Heat the oil in it. Stir into it
the sauce with chicken. Cook them for 12 min.
Get a small mixing bowl: Whisk the broth with cornstarch in it.
Add the mix the mix then cook it until it becomes thick.
Stir in the veggies and cook them for 12 min. Serve your stir fry
warm.
Enjoy.
36. Amount per serving (4 total)
Timing Information:
Preparation 20 m
Cooking 20 m
Total Time 40 m
Nutritional Information:
Calories 380 kcal
Fat 14 g
Carbohydrates 33.1g
Protein 31.7 g
Cholesterol 68 mg
Sodium 938 mg
* Percent Daily Values are based on a 2,000 calorie diet.
37. CABBAGE CHICKEN STIR FRY
Ingredients
2 tbsp peanut oil
6 cloves garlic, minced
1 tsp grated fresh ginger
1 bunch green onions, chopped
1 tsp salt
1 lb boneless skinless chicken breasts, cut into strips
2 onions, thinly sliced
1 C. sliced cabbage
1 red bell pepper, thinly sliced
2 C. sugar snap peas
1 C. chicken broth
2 tbsp soy sauce
2 tbsp white sugar
2 tbsp cornstarch
Directions
Place a large pan over medium heat. Heat the oil in it and cook in
it 2 cloves of garlic, ginger root, green onions and salt for 3 min.
Stir in the chicken for 4 min. Stir in the rest of the garlic with
sweet onions, cabbage, bell pepper, peas and 1/2 C. of the
broth/water. Put on the lid and let them simmer.
Get a small bowl: Whisk in it the 1/2 C. broth/water, soy sauce,
sugar, and cornstarch to make the sauce.
Stir the sauce into the pan and cook them until the sauce becomes
thick. Serve your stir fry right away with some white rice.
Enjoy.
38. Amount per serving (4 total)
Timing Information:
Preparation 20 m
Cooking 40 m
Total Time 1 h 10 m
Nutritional Information:
Calories 337 kcal
Fat 8.6 g
Carbohydrates 32.3g
Protein 31.7 g
Cholesterol 67 mg
Sodium 1364 mg
* Percent Daily Values are based on a 2,000 calorie diet.
39. TAMARI VEGGIES AND CHICKEN STIR
FRY
Ingredients
1 (16 oz) package dry whole-wheat noodles
1/2 C. chicken stock
1/2 C. orange marmalade
1/3 C. tamari sauce
1 (1 inch) piece ginger root, peeled
ground black pepper to taste
1 lemon, juiced
3 tbsp peanut oil
2 lb skinless, boneless chicken breast halves, cut into thin strips
1 (16 oz) bag frozen stir-fry vegetables, thawed
Directions
Cook the noodles according to the directions on the package.
Remove it from the water and place it aside.
Place a large saucepan over medium heat. Stir in it the stock,
orange marmalade, tamari sauce, whole ginger root piece, and
ground black pepper to make the sauce.
Cook them until they start boiling. Lower the heat and cook the
sauce until it becomes thick for 22 min.
Turn off the heat and add the lemon juice. Place the sauce aside.
Place a large pan or wok over medium heat. Heat the oil in it.
Cook in it the chicken for 8 min. Drain it and place it aside.
Add the veggies to the pan and cook them for 6 min. Discard the
ginger root. Add the chicken back with sauce and stir them. Cook
them for 3 min.
Serve your chicken stir fry with noodles warm.
Enjoy.
40. Amount per serving (4 total)
Timing Information:
Preparation 15 m
Cooking 45 m
Total Time 1 h
Nutritional Information:
Calories 849 kcal
Fat 17.5 g
Carbohydrates 112.5g
Protein 67.6 g
Cholesterol 129 mg
Sodium 1838 mg
* Percent Daily Values are based on a 2,000 calorie diet.
41. CARROT, CABBAGE, AND CHICKEN
SKILLET
Ingredients
1 (12 oz) package dried rice noodles
1 tsp vegetable oil
1 onion, finely diced
3 cloves garlic, minced
2 C. diced cooked chicken breast meat
1 small head cabbage, thinly sliced
4 carrots, thinly sliced
1/4 C. soy sauce
2 lemons - cut into wedges, for garnish
Directions
Get a large bowl: Fill it with hot water. Place it in the noodles
and place it aside until it becomes soft.
Place a large pan over medium heat. Heat the oil in it. Add the
garlic with onion and cook them for 3 min.
Stir in the carrot with chicken and cabbage. Cook them for 6
min. Stir in the noodles and cook them for 3 min while stirring
constantly. Serve your chicken stir fry hot.
Enjoy.
42. Amount per serving (6 total)
Timing Information:
Preparation 20 m
Cooking 20 m
Total Time 40 m
Nutritional Information:
Calories 369 kcal
Fat 4.9 g
Carbohydrates 65.1g
Protein 18.1 g
Cholesterol 35 mg
Sodium 789 mg
* Percent Daily Values are based on a 2,000 calorie diet.
43. MIXED GREEN SALAD WITH BERRY
DRESSING
Ingredients
2 C. mixed greens
1/4 C. baby arugula
1 C. pineapple, cut into spears
1/4 red bell pepper, seeds removed, diced
1 tbsp toasted sesame seeds
Vinaigrette
2 tbsp sesame oil
1 tbsp olive oil
1 -2 tbsp raspberry vinegar
1 tsp chopped garlic sprouts
1 tsp thyme
salt and pepper
Directions
Get a shallow serving bowl. Lay in it the arugula with greens.
Top them with the pineapple chunks followed by bell pepper and
sesame seeds.
Get a small mixing bowl: Whisk in it all the vinaigrette
ingredients. Drizzle them over the salad
Serve your salad right away.
Enjoy.
44. Servings per Recipe: 4
Timing Information:
Preparation 20 mins
Total Time 20 mins
Nutritional Information:
Calories 81.0
Fat 6.8g
Cholesterol 0.0mg
Sodium 0.8mg
Carbohydrates 5.4g
Protein 0.3g
* Percent Daily Values are based on a 2,000 calorie diet.
45. FETA ARTICHOKE SALAD
Ingredients
18 -19 oz. cheese tortellini
8 oz. good quality feta cheese, cubed
1 C. pitted black olives, broken into pieces
1/2 C. sliced green onion
1 (15 ounce) cans artichokes, drained & chopped
2/3 C. slivered almonds, toasted
2 tsp lemon zest
1/4 C. lemon juice
1/3 C. extra virgin olive oil
1 tsp sea salt
1/4 tsp ground black pepper
1/2 tsp dried oregano
Directions
Prepare the tortellini by following the instructions on the
package. Run it under some cool water then drain it.
Get a mixing bowl: Mix in it the lemon zest, juice, olive oil, salt,
pepper and oregano to make the dressing.
Get a mixing bowl: Combine the tortellini with feta cheese,
olives, green onions, and artichoke hearts.
Drizzle the dressing on top then stir them to coat.
Place the salad in the fridge and let it sit for at least 30 min.
Garnish it with the toasted almonds then serve it.
Enjoy.
46. Servings per Recipe: 6
Timing Information:
Preparation 15 mins
Total Time 25 mins
Nutritional Information:
Calories
Fat 607.1
Cholesterol 35.1g
Sodium 71.4mg
Carbohydrates 1593.1mg
Protein 54.6g
* Percent Daily Values are based on a 2,000 calorie diet.
47. COUNTRY ASPARAGUS
Ingredients
2 lb. asparagus, tough stems trimmed
2 tbsp apple cider vinegar
2 shallots, chopped
4 garlic cloves, chopped
1 tbsp thyme, chopped
1 tsp orange juice concentrate
1 tbsp whole grain mustard
1/3 C. olive oil, extra virgin
salt and black pepper
Directions
In a pan, add 2 quarts of water and some salt and cook until
boiling.
Add asparagus and cook for about 3-4 minutes.
Drain the asparagus well and immediately, transfer into a bowl of
chilled water.
Drain the asparagus well and keep aside.
In a bowl, add the shallots, thyme, garlic, mustard, vinegar,
orange juice concentrate, salt and pepper and beat until well
combined.
Slowly, add the oil and beat until well combined.
Add the asparagus and mix well.
Keep aside to marinate until cooking.
Set your grill for high heat and grease the grill grate.
Cook the asparagus onto the grill for about 2-4 minutes, flipping
once halfway through.
Enjoy warm.
48. Servings Per Recipe: 6
Timing Information:
Preparation 15 mins
Total Time 21 mins
Nutritional Information:
Calories 151.6
Fat 12.4 g
Cholesterol 0.0 mg
Sodium 51.4 mg
Carbohydrates 8.6 g
Protein 4.0 g
* Percent Daily Values are based on a 2,000 calorie diet.
49. MUSHROOM AND SESAME RED LEAF
SALAD
Ingredients
1 C. blanched slivered almonds
2 tbsp sesame seeds
1 head romaine lettuce, torn into bite-size pieces
1 head red leaf lettuce, torn into bite-size pieces
1 (8 oz.) package crumbled feta cheese
1 (4 oz.) can sliced black olives
1 C. cherry tomatoes, halved
1 red onion, halved and thinly sliced
6 fresh mushrooms, sliced
1/4 C. grated Romano cheese
1 (8 oz.) bottle Italian salad dressing
Directions
Heat a large skillet on medium-high heat and toast almonds
lightly browned, stirring frequently.
Add the sesame seeds and cook for about 1 minute.
In a large salad bowl, mix the lettuce, mushrooms, olives,
tomatoes, onion, feta cheese, Romano cheese, almonds, and
sesame seeds.
Add Italian dressing and toss to coat well.
Serve immediately.
50. Servings per Recipe: (12 total)
Timing Information:
Preparation 20 m
Cooking 10 m
Total Time 30 m
Nutritional Information:
Calories 204 kcal
Fat 16.4 g
Carbohydrates 8.8g
Protein 6.9 g
Cholesterol 19 mg
Sodium 639 mg
* Percent Daily Values are based on a 2,000 calorie diet.
51. SPINACH SALAD IN JUNE
Ingredients
2 large boneless, skinless chicken breasts, cubed
2 tbsp olive oil
2 tbsp balsamic vinaigrette salad dressing
1 bunch fresh spinach, rinsed and dried
1-pint strawberries, sliced
4 oz. crumbled goat cheese
1 (5 oz.) package candied pecans
2 tbsp olive oil
2 tbsp balsamic vinaigrette salad dressing
Directions
In a large skillet, heat 2 tbsp of the olive oil and 2 tbsp of the
balsamic vinaigrette on medium heat and cook the chicken for
about 10 minutes.
Transfer the chicken into a bowl and keep aside to cool.
Ina large salad bowl, place the spinach and top with the
strawberries, followed by goat cheese and candied pecans.
Drizzle with 2 tbsp of the olive oil and 2 tbsp of the balsamic
vinaigrette.
Serve with a topping of the chicken.
Serve slightly warm.
52. Servings per Recipe: (8 total)
Timing Information:
Preparation 25 m
Cooking 10 m
Total Time 45 m
Nutritional Information:
Calories 317 kcal
Fat 19.7 g
Carbohydrates 12.5g
Protein 23.5 g
Cholesterol 46 mg
Sodium 313 mg
* Percent Daily Values are based on a 2,000 calorie diet.
53. SPINACH SALAD WITH BEEF AND BLUE
CHEESE
Ingredients
1 (2 lb.) flat iron steak
salt and ground black pepper to taste
2 tbsp olive oil
1 large red onion, thinly sliced
1/2 C. Italian salad dressing
3 large red bell peppers, cut into 1/2 inch strips
2 portobello mushrooms, sliced
1/2 C. broth
4 C. baby spinach leaves
1/2 C. crumbled blue cheese
Directions
Set your outdoor grill for medium-high heat and lightly, grease
the grill grate.
Season the flat iron steak with the salt and pepper evenly.
Cook the steak on grill for about 5 minutes per side.
remove the steak from the grill and cut the flat iron steak into
thin slices across the grain.
In a large skillet, heat the oil on medium-high heat and sauté the
onion for about 4 minutes.
Stir in the Italian salad dressing and bring to a boil.
Add the mushrooms and red peppers and stir to combine.
Reduce the heat to medium and cook for about 5 minutes.
With a slotted spoon, transfer the vegetables onto a plate and
keep aside.
Increase the heat to medium-high and add stir in the broth
Simmer for about 5 minutes.
Meanwhile, divide the spinach leaves onto serving plates evenly
54. and top with the warm, cooked vegetable, followed by steak
slices and broth sauce.
Serve with a sprinkling of the blue cheese.
55. Servings per Recipe: (6 total)
Timing Information:
Preparation 25 m
Cooking 25 m
Total Time 50 m
Nutritional Information:
Calories 486 kcal
Fat 31.1 g
Carbohydrates 12.7g
Protein 36.2 g
Cholesterol 112 mg
Sodium 601 mg
* Percent Daily Values are based on a 2,000 calorie diet.
56. SPINACH AND MUSHROOM LUNCHBOX
Ingredients
1 bunch fresh spinach - torn, washed and dried
10 fresh mushrooms, sliced
1 onion, thinly sliced
4 eggs
4 tomatoes, chopped
sea salt to taste
1/3 C. olive oil
1/8 C. apple cider vinegar
Directions
In a pan, add water and eggs and bring to a boil.
Cover the pan and remove from the heat.
Keep aside, covered for about 10-12 minutes.
Drain the eggs and keep aside to cool.
Peel the eggs and then, chop them.
In a large bowl, mix the spinach, mushrooms, tomatoes, onion
and eggs and sprinkle with the salt.
In a small bowl, add the oil and vinegar and beat well.
Pour oil mixture over the salad and toss to coat well.
57. Servings per Recipe: (4 total)
Timing Information:
Preparation 10 m
Cooking 15 m
Total Time 25 m
Nutritional Information:
Calories 304 kcal
Fat 23.8 g
Carbohydrates 14.9g
Protein 11.7 g
Cholesterol 186 mg
Sodium 306 mg
* Percent Daily Values are based on a 2,000 calorie diet.
58. MANDARIN RED SALAD
Ingredients
3 tbsp canola oil
1/4 C. apple cider vinegar
2 tbsp white sugar
1 tbsp lemon juice
1/2 tsp salt
1/2 tsp dry mustard
1 head red leaf lettuce, torn
1 (11 oz.) can mandarin oranges, drained
1/4 C. slivered almonds, toasted
Directions
In a jar, add the vinegar, canola oil, lemon juice, sugar, dry
mustard, and salt.
Seal the jar and shake to combine.
In a large bowl, mix the almonds, lettuce, and oranges.
Pour the dressing and toss to coat well.
Serve immediately.
59. Servings per Recipe: (4 total)
Timing Information:
Preparation
Cooking 10 m
Total Time 10 m
Nutritional Information:
Calories 204 kcal
Fat 14.2 g
Carbohydrates 18.4g
Protein 3 g
Cholesterol 0 mg
Sodium 315 mg
* Percent Daily Values are based on a 2,000 calorie diet.
60. COLORFUL COLESLAW
Ingredients
1/2 C. almonds
5 C. shredded cabbage
1 1/2 C. dried cranberries
3/4 C. celery, diced
3/4 C. chopped green onion
3/4 C. chopped red bell pepper
Dressing:
1/2 C. mayonnaise (such as Hellman's(R))
1 1/2 tbsp honey mustard
1 1/2 tbsp honey
3 pinches dried basil
salt and ground black pepper to taste
Directions
Set your oven to 350 degrees F before doing anything else.
Spread the almonds onto a baking sheet.
Cook in the oven for about 10 minutes.
Remove from the oven and keep aside to cool completely.
In a large bowl, mix the cabbage, cranberries, celery, green
onion, red bell pepper and toasted almonds.
In a small bowl, add the mayonnaise, honey mustard, honey,
basil, salt, and pepper and beat till thick and creamy.
Place the dressing over the cabbage mixture and stir to coat.
With a plastic wrap, cover the bowl and refrigerate for about 3
hours.
61. Servings per Recipe: (8 total)
Timing Information:
Preparation
Cooking 20 m
Total Time 3 h 20 m
Nutritional Information:
Calories 257 kcal
Fat 15.8 g
Carbohydrates 29.9g
Protein 3.2 g
Cholesterol 5 mg
Sodium 140 mg
* Percent Daily Values are based on a 2,000 calorie diet.
62. RENAISSANCE GREEN BEAN
Ingredients
2 C. chopped fresh green beans
1 onion, finely diced
2 tbsps butter
1 tsp salt
2 tsps soy sauce
1/8 tsp hot pepper sauce
2 tbsps Worcestershire sauce
1 10.75 oz. can condensed cream of mushroom soup
1 5 oz. can slice water chestnuts, drained
12 oz. shredded sharp Cheddar cheese
1 2.8 oz. can French-fried onion rings
Directions
Place a steamer insert into a large pot. Add in about 3 inches of
water and place your green beans into the steamer. Get the water
boiling and place a lid on the pot. Let the beans steam for about 5
to 7 mins until they are firm but soft.
Now set your oven to 350 degrees before doing anything else.
Get your onions frying in butter then combine in mushroom
soup, salt, Worcestershire, hot sauce, and soy sauce. Combine
everything together.
Get a baking dish and add in half of the following: green beans,
soup mix, chestnuts. Do the layering again.
Cook everything in the oven for 35 mins. Add the onions then
continue to cook everything for about 5 to 10 more mins. Enjoy.
63. Servings per Recipe: 7
Timing Information:
Preparation 15 m
Cooking 45 m
Total Time 1 h
Nutritional Information:
Calories 366 kcal
Fat 27.7 g
Carbohydrates 15.7g
Protein 13.9 g
Cholesterol 60 mg
Sodium 1176 mg
* Percent Daily Values are based on a 2,000 calorie diet.
64. MEDITERRANEAN TOMATOES WITH
OKRA
Ingredients
2 slices turkey bacon
1 lb. frozen okra, thawed and sliced
1 small onion, chopped
1/2 green bell pepper, chopped
2 celery, chopped
1 (14.5 oz.) can stewed tomatoes
salt and pepper to taste
Directions
Heat a large skillet on medium-high heat and cook the bacon till
browned completely.
Transfer the bacon onto a paper towel lined plate to drain and
then crumble it.
In the same skillet, sauté the sweet okra, pepper and onion and
celery till tender.
Stir in the tomatoes, salt and black pepper and cook till heated
completely.
Serve with a topping of the crumbled bacon.
65. Amount per serving (6 total)
Timing Information:
Preparation 10 m
Cooking 20 m
Total Time 30 m
Nutritional Information:
Calories 94 kcal
Fat 4.7 g
Carbohydrates 11.5g
Protein 3.8 g
Cholesterol 6 mg
Sodium 250 mg
* Percent Daily Values are based on a 2,000 calorie diet.
66. STUFFED VEGGIES GREEK STYLE
Ingredients
8 large ripe tomatoes
4 large green bell peppers
1/4 C. butter
1 onion, diced
1 clove garlic, minced, or to taste
2 lb. ground beef chuck
2 tbsp soy sauce
1 tbsp seasoned salt
1 tbsp ground black pepper
1/2 C. water
1 1/2 C. converted (parboiled) rice (such as Uncle Ben's(R))
1/2 C. olive oil
Directions
Set your oven to 350 degrees F before doing anything else
Cut off tops of each tomato, leaving 1 corner still attached to
form a lid.
Carefully, scoop out the pulp and place in a bowl, then squeeze
the juice of the tomatoes.
Cut off tops of green peppers and reserve them.
Remove the membrane and seeds of the bell peppers.
In an 11x7-inch baking dish, place the tomatoes and bell peppers.
In a large skillet, melt the butter on medium heat and sauté the
onion and garlic for about 5-10 minutes.
Add the ground chuck, soy sauce, seasoned salt, and black
pepper and cook for about 5-10 minutes.
Stir in the tomato pulp and juice and bring to a simmer.
Simmer for about 15 minutes.
Stir in the rice and bring to a simmer.
67. Stuff the tomatoes and bell peppers with the rice mixture.
Cover the tomatoes with the attached tops and bell peppers with
the reserved tops.
Sprinkle with the salt and black pepper and cook everything in
the oven for about 30 minutes.
68. Amount per serving (12 total)
Timing Information:
Preparation 20 m
Cooking 1 h 25 m
Total Time 1 h 45 m
Nutritional Information:
Calories 348 kcal
Fat 20.6 g
Carbohydrates 28.5g
Protein 13 g
Cholesterol 44 mg
Sodium 412 mg
* Percent Daily Values are based on a 2,000 calorie diet.
69. VERSATILE CHERRY TOMATOES
Ingredients
1 1/2 lb. green beans, trimmed and cut into 2 inch pieces
1 1/2 C. water
1/4 C. butter
1 tbsp sugar
3/4 tsp garlic salt
1/4 tsp pepper
1 1/2 tsp chopped fresh basil
2 C. cherry tomato halves
Directions
In a pan of water, add the beans and bring to a boil.
Reduce the heat to low and simmer, covered for about 10
minutes.
Drain and keep aside.
In a large skillet, melt the butter on medium heat and cook all the
ingredients till tender.
Transfer the beans into a serving bowl and top with the tomato
mixture and serve.
70. Amount per serving (6 total)
Timing Information:
Preparation 5 m
Cooking 15 m
Total Time 20 m
Nutritional Information:
Calories 122 kcal
Fat 8 g
Carbohydrates 12.6g
Protein 2.6 g
Cholesterol 20 mg
Sodium 294 mg
* Percent Daily Values are based on a 2,000 calorie diet.
71. SATISFYING TOMATO DINNER
Ingredients
2 tbsp olive oil
1 shallot, chopped
2 green onions, chopped
1/2 C. garbanzo beans, drained
salt and pepper to taste
1 bunch red Swiss chard, rinsed and chopped
1 tomato, sliced
1/2 lemon, juiced
Directions
In a large skillet, heat the oil and sauté the green onions and
shallots for about 3-5 minutes.
Stir in the beans, salt and black pepper and cook till heated
completely.
Stir in the Swiss chard and cook ill wilted.
Stir in the tomato slices and lemon juice and cook till heated
completely.
Sprinkle with the salt and black pepper and serve.
72. Amount per serving (4 total)
Timing Information:
Preparation 10 m
Cooking 15 m
Total Time 25 m
Nutritional Information:
Calories 122 kcal
Fat 7.3 g
Carbohydrates 13.3g
Protein 3.2 g
Cholesterol 0 mg
Sodium 253 mg
* Percent Daily Values are based on a 2,000 calorie diet.
73. GARBANZO BROCCOLI SALAD
Ingredients
2 1/2 C. broccoli florets, cut into bite-size pieces
4 C. ice water, or as needed
1/2 (15 oz.) can garbanzo beans, drained and rinsed
1/4 C. matchstick-cut carrots
2 tbsp raisins
2 tbsp sunflower seeds
1/3 C. mayonnaise
2 tbsp white sugar
1 tbsp white vinegar
1/4 tsp red pepper flakes
salt and ground black pepper to taste
2 tbsp sunflower seeds
Directions
In a large pan of boiling water, cook the broccoli for about 1
minute.
Drain the broccoli and transfer into a bowl of ice water. Again,
drain well.
In a large bowl, mix the garbanzo beans, broccoli, carrots, raisins
and 2 tbsp sunflower seeds.
In another bowl, add the mayonnaise, vinegar, sugar, red pepper
flakes, salt and black pepper and beat till well combined.
Add the dressing into broccoli mixture and gently, stir to
combine.
Refrigerate, covered for at least 1 hour.
Serve with a garnishing of 2 tbsp of the sunflower seeds.
74. Amount per serving (4 total)
Timing Information:
Preparation 15 m
Cooking 5 m
Total Time 1 h 20 m
Nutritional Information:
Calories 289 kcal
Fat 19.9 g
Carbohydrates 25.3g
Protein 5.6 g
Cholesterol 7 mg
Sodium 339 mg
* Percent Daily Values are based on a 2,000 calorie diet.
75. MESA CORN SALAD
Ingredients
1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can kidney beans, drained
1 (15 oz.) can cannellini beans, drained and rinsed
1 green bell pepper, chopped
1 red bell pepper, chopped
1 (10 oz.) package frozen corn kernels
1 red onion, chopped
1/2 C. olive oil
1/2 C. balsamic vinegar
2 tbsp fresh lime juice
1 tbsp lemon juice
2 tbsp white sugar
1 tbsp salt
1 clove crushed garlic
1/4 C. chopped fresh cilantro
1/2 tbsp ground cumin
1/2 tbsp ground black pepper
1 dash hot pepper sauce
1/2 tsp chili powder
Directions
In a large bowl, mix the beans, frozen corn, bell peppers and red
onion.
In a small bowl, add the garlic, cilantro, balsamic vinegar, lemon
juice, lime juice, olive oil, hot sauce, sugar, cumin, chili powder,
salt and black pepper and beat till well combined.
Pour the dressing over the vegetables and mix well.
Refrigerate to chill before serving.
76. Amount per serving (8 total)
Timing Information:
Preparation
Cooking 15 m
Total Time 1 h 15 m
Nutritional Information:
Calories 334 kcal
Fat 14.8 g
Carbohydrates 41.7g
Protein 11.2 g
Cholesterol 0 mg
Sodium 1159 mg
* Percent Daily Values are based on a 2,000 calorie diet.
77. BOK CHOY MUSHROOMS AND
CHESTNUTS
Ingredients
3 squares Land O'Lakes(R) Teriyaki Sauté Express(R)
1 (14 oz.) package chicken breast tenders, cut into bite-sized
pieces
1 C. snow peas, trimmed, cut in half
1/2 C. sliced onion
1 (15 oz.) can whole straw mushrooms, drained
1 (8 oz.) can sliced water chestnuts, drained
3 C. sliced bok choy
Directions
In a 12-inch nonstick skillet, melt 2 Sauté Express(R) squares on
medium heat and cook the chicken for about 5 minutes.
Transfer the chicken into a bowl and keep warm.
In the same skillet, melt the remaining Sauté Express(R) square
on medium heat and cook the snow peas, onion, mushrooms, and
water chestnuts for about 2-3 minutes.
Add the bok choy and cook for about 3-5 minutes.
Add the chicken and gently, toss to combine.
78. Amount per serving (4 total)
Timing Information:
Preparation
Cooking 20 m
Total Time 30 m
Nutritional Information:
Calories 392 kcal
Fat 16.2 g
Carbohydrates 22.7g
Protein 39.4 g
Cholesterol 113 mg
Sodium 1059 mg
* Percent Daily Values are based on a 2,000 calorie diet.
79. 6 INGREDIENTS STIR FRY BOK CHOY
Ingredients
1/2 C. soy sauce
1/3 C. mushroom stock
1 tsp miso paste
1 tsp oyster sauce,
1 1/2 lb. bok choy, chopped
10 fresh shiitake mushrooms, sliced
Directions
In a large skillet, add the soy sauce, mushroom stock, miso paste
and oyster sauce on high heat and cook for about 2-3 minutes,
stirring continuously.
Add the bok choy and mushrooms and bring to a rolling boil.
Reduce the heat to medium and simmer, covered for about 15
minutes.
80. Amount per serving (6 total)
Timing Information:
Preparation 10 m
Cooking 20 m
Total Time 30 m
Nutritional Information:
Calories 39 kcal
Fat 0.3 g
Carbohydrates < 6g
Protein 3.9 g
Cholesterol 0 mg
Sodium 1337 mg
* Percent Daily Values are based on a 2,000 calorie diet.
81. VEGAN VEGGIE COMBO
Ingredients
1 tbsp olive oil
2 tbsp coconut amino’s teriyaki sauce, divided
1 large carrot, thinly sliced
1/2 large green bell pepper, thinly sliced
1/4 large yellow onion, thinly sliced
1 head baby bok choy, chopped
1 large zucchini, cut into long strands
1 tsp garlic powder
Directions
In a large skillet, heat the olive oil and 1 tbsp of the teriyaki
sauce on medium heat and cook the carrot, bell pepper and onion
for about 5 minutes.
Stir in the bok choy, zucchini, garlic powder and remaining
teriyaki sauce and cook for about 7 minutes, stirring
occasionally.
82. Amount per serving (2 total)
Timing Information:
Preparation 10 m
Cooking 12 m
Total Time 22 m
Nutritional Information:
Calories 165 kcal
Fat 7.7 g
Carbohydrates 21.5g
Protein 6.5 g
Cholesterol 0 mg
Sodium 461 mg
* Percent Daily Values are based on a 2,000 calorie diet.
83. A VEGETARIAN’S DREAM DINNER
Ingredients
1 lb firm tofu, drained
2 tbsp cornstarch
3 tbsp vegetable oil
1/2 C. vegetable broth
6 slices peeled fresh ginger root
8 baby bok choy, halved lengthwise and any discolored outer
leaves discarded
1/2 lb medium fresh shiitake mushrooms, stems removed
1 small green onion, diagonally sliced (optional)
Sauce
1/2 C. vegetable broth (unsalted if possible)
1/4 C. fish sauce
2 tbsp low soy sauce
2 tsp cornstarch
2 tsp sugar
2 tsp oriental sesame oil
Directions
With the paper towels, pat dry the tofu from all sides.
Cut the tofu into 1/2-inch-thick slices crosswise.
In a small plate, place the cornstarch.
In a nonstick large skillet, heat 2 tbsp of the oil on medium heat
until hot.
Coat the tofu slices, one at a time in the cornstarch.
Add the tofu slices in the skillet and cook for about 5 minutes.
Flip the side and cook till well browned.
Transfer the tofu into center of large serving platter and cover
with a piece of the foil to keep warm.
84. In the same skillet, add 1/2 C. of the broth and ginger root and
bring to a boil.
Add the bok choy and cook, covered for about 5 minutes.
Meanwhile for the sauce in a small bowl, mix 1/2 C. of the
vegetable broth, 1/4 C. of the fish sauce, 2 tbsp of the soy sauce,
2 tsp of the cornstarch, 2 tsp of the sugar and 2 tbsp of the
Oriental sesame oil and keep aside.
With a slotted spoon, transfer the bok choy and place, around the
rim of platter with tofu, cut sides down and cover with a piece of
the foil to keep warm.
Discard the ginger slices and any remaining broth from the
skillet.
In the same skillet, heat 1 tbsp of the oil on high heat and stir fry
the mushrooms for about 5 minutes.
Stir the sauce and place over the mushrooms and cook till thick
and bubbly, stirring continuously.
With a slotted spoon, transfer the mushrooms in the platter over
the tofu.
Place the sauce over the platter ingredients evenly.
Serve with a garnishing of the green onion.
85. Servings per Recipe: 4
Timing Information:
Preparation 20 mins
Total Time 45 mins
Nutritional Information:
Calories 273.3
Fat 0.0mg
Cholesterol 1748.6mg
Sodium 20.7g
Carbohydrates 12.7g
Protein 273.3
* Percent Daily Values are based on a 2,000 calorie diet.
86. KALE AND SWEET POTATO STEW
Ingredients
1 large onion, diced
2 tbsps olive oil
8 oz. Spanish beef sausage, cut into 1/2 inch pieces
3 stalks celery, diced
3 carrots, diced
2 tsps ground cumin
1 tbsp paprika
1/2 tsp ground turmeric
2 tsps kosher salt
1 tsp freshly ground black pepper
1 pinch saffron threads
5 garlic cloves, diced
2 sweet potatoes, peeled and cut into 1-inch pieces
8 C. chicken broth
4 C. lacinato kale, washed, stemmed, and torn into pieces
1 lemon, juiced
salt and pepper to taste
1 pinch harissa, or to taste, see appendix
1 tbsp chopped fresh flat-leaf parsley
87. Directions
Stir fry your onions in olive oil, in a large pot, for 10 mins then
combine in the sausage and fry the sausage for 5 more mins.
Stir in the carrots and celery.
Continue frying the veggies for 5 mins then combine in: the
garlic, cumin, saffron, turmeric, kosher salt, paprika, and black
pepper.
Combine in the spices then continue frying everything for 4 more
mins then combine in the broth and sweet potatoes.
Stir the mix again and get everything boiling.
Once the mix is boiling, set the heat to low, and simmer the mix
for 25 mins.
Combine in the kale and cook the stew for 12 more mins then
add some more pepper, salt, and the lemon juice.
When serving the stew top it with some parsley and harissa.
Enjoy.
88. Amount per serving (8 total)
Timing Information:
Preparation 40 m
Cooking 45 m
Total Time 1 h 25 m
Nutritional Information:
Calories 249 kcal
Fat 15.4 mg
Carbohydrates 18.8 g
Protein 10.4 g
Cholesterol 30 mg
Sodium 1866 mg
* Percent Daily Values are based on a 2,000 calorie diet.
89. VEGETARIAN CARROT BURGERS
Ingredients
1-pound carrots, grated
1 clove garlic, minced
4 eggs
1/4 cup all-purpose flour
1/4 cup breadcrumbs or matzo meal
1/2 teaspoon salt
1 pinch ground black pepper
2 tablespoons vegetable oil
Directions
Combine the following in a big bowl: black pepper, carrots, salt,
garlic, breadcrumbs, flour, and eggs.
Get your oil hot in a skillet then shape the crumbly mix into
burgers. Fry each burger until it is crispy on both sides.
Enjoy.
90. Amount per serving (4 total)
Timing Information:
Preparation 10 m
Cooking 30 m
Total Time 1 h
Nutritional Information:
Calories 236 kcal
Fat 12.6 g
Carbohydrates 22.5g
Protein 9.1 g
Cholesterol 186 mg
Sodium 489 mg
* Percent Daily Values are based on a 2,000 calorie diet.
91. ROOT VEGETABLE PUREE
Ingredients
2 russet potatoes, peeled and cut into chunks
1 large celery root, peeled and cut into chunks
1/4 C. butter
1 pinch ground allspice, or to taste
salt and freshly ground black pepper to taste
1/4 C. heavy whipping cream
Directions
Get your potatoes and celery root boiling in water and salt. Once
the mix is boiling set the heat to low and let the mix gently cook
for 23 mins. Remove the liquid and with a potato masher, mash
the potatoes. Add in black pepper, butter, salt, and allspice with
the potatoes and then add in cream and mash everything together
evenly.
Enjoy.
92. Amount per serving 4
Timing Information:
Preparation 15 m
Cooking 20 m
Total Time 35 m
Nutritional Information:
Calories 320 kcal
Fat 17.8 g
Carbohydrates 37.6g
Protein 5.6 g
Cholesterol 51 mg
Sodium 333 mg
* Percent Daily Values are based on a 2,000 calorie diet.
93. SIMPLY CELERY STIR FRY
Ingredients
4 tbsps. vegetable oil
2 onions, peeled and chopped
2 C. thinly sliced celery
1 1/2 pounds beef chuck, trimmed and cut into thin 1-inch slices
1/2 tsp salt
1/2 tsp ground black pepper
2 tbsps. soy sauce
1 C. water
2 tsps. cornstarch
Directions
Begin to stir fry your celery and onions in 2 tbsps. of oil until the
onion is fried brown then place the mix in a bowl.
Add in another 2 tbsps. of oil to the pot and being to stir fry your
beef in it until it is fully done then add in some water, salt, soy
sauce, and pepper.
Place a lid on the pan and let the beef for 35 mins then add in the
onion back in and cook everything for about 9 more mins.
Get a bowl, combine cornstarch and water. Whisk the mix evenly
then combine it with the beef and stir everything. Get the entire
mix hot and thick.
Enjoy.
94. Amount per serving 6
Timing Information:
Preparation 30 m
Cooking 40 m
Total Time 1 h 15 m
Nutritional Information:
Calories 375 kcal
Fat 29.5 g
Carbohydrates 6.3g
Protein 20.7 g
Cholesterol 81 mg
Sodium 602 mg
* Percent Daily Values are based on a 2,000 calorie diet.
95. SPICY COLESLAW FOR AUGUST
Ingredients
1/2 small head cabbage, shredded
1/2 cucumber, chopped
1 stalk celery with leaves, finely chopped
2 tbsps chopped fresh cilantro
2 tbsps chopped fresh flat-leaf parsley
1/2 C. mayonnaise
1 tbsp white vinegar
1/4 tsp onion powder
1/2 tsp salt
1/2 tsp coarsely ground black pepper
Directions
Get a bowl, combine parsley, cabbage, cilantro, celery, and
cucumber.
Get a 2nd bowl, combine black pepper, mayo, salt, vinegar, and
onion powder.
Combine both bowls and toss. Place everything in the fridge for
60 mins.
Enjoy.
96. Amount per serving 6
Timing Information:
Preparation 20 m
Total Time 1 h 20 m
Nutritional Information:
Calories 153 kcal
Fat 14.7 g
Carbohydrates 5.4g
Protein 1.2 g
Cholesterol 7 mg
Sodium 316 mg
* Percent Daily Values are based on a 2,000 calorie diet.
97. SIMPLY CELERY STIR FRY
Ingredients
4 tbsps vegetable oil
2 onions, peeled and chopped
2 C. thinly sliced celery
1 1/2 pounds beef chuck, trimmed and cut into thin 1-inch slices
1/2 tsp salt
1/2 tsp ground black pepper
2 tbsps soy sauce
1 C. water
2 tsps cornstarch
Directions
Begin to stir fry your celery and onions in 2 tbsps of oil until the
onion is fried brown then place the mix in a bowl.
Add in another 2 tbsps of oil to the pot and being to stir fry your
beef in it until it is fully done then add in some water, salt, soy
sauce, and pepper.
Place a lid on the pan and let the beef for 35 mins then add in the
onion back in and cook everything for about 9 more mins.
Get a bowl, combine cornstarch and water. Whisk the mix evenly
then combine it with the beef and stir everything. Get the entire
mix hot and thick.
Enjoy.
98. Amount per serving 6
Timing Information:
Preparation 30 m
Cooking 40 m
Total Time 1 h 15 m
Nutritional Information:
Calories 375 kcal
Fat 29.5 g
Carbohydrates 6.3g
Protein 20.7 g
Cholesterol 81 mg
Sodium 602 mg
* Percent Daily Values are based on a 2,000 calorie diet.
99. AUTUMN ROASTED VEGGIES
Ingredients
1/2-pound beef for stew, such as beef chuck roast, cut into 1-inch
chunks
3 tbsps. olive oil
2 (3 inch) pieces fresh ginger root, peeled and diced
3 cloves garlic, minced
2 onions, peeled and diced
2 celery ribs, chopped
2 tbsps. curry powder, or to taste
2 tsps. coriander powder
1 tsp Asian five-spice powder
1 tsp ground turmeric
2 carrots, peeled and sliced
parsnips, peeled and sliced
2 potatoes, peeled and cubed
1 zucchini, sliced
2 apples - peeled, cored, and chopped
1 C. raisins
1 C. cashews
1/2 C. water
Directions
Get a dish for roasting and cover it with foil then set your oven to
350 degrees before doing anything else.
Get a large pot then add in your beef and submerge the beef with
water. Get everything boiling. Once the beef is boiling, set the
heat to low, and let the mix cook for 33 mins.
In a 2nd large pot and add in your olive oil and get it hot.
Combine in the celery, ginger, onions, and garlic. Stir fry the mix
for 6 mins then combine in the turmeric, curry powder, five
100. spice, and coriander. Stir everything evenly to distribute the
spices and cook the mix for 4 more mins.
Now combine in the apples, carrots, zucchini, parsnips, and
potatoes. Add the cashews, raisins, and beef with liquid (after it
has cooked for 30 mins) and stir everything the carefully pour
everything into your roasting dish.
Add about half a C. of water to the dish and place a covering of
foil on the dish. Cook everything in the oven for 65 mins.
Enjoy.
101. Amount per serving 8
Timing Information:
Preparation 35 m
Cooking 1 h 30 m
Total Time 2 h 5 m
Nutritional Information:
Calories 343 kcal
Fat 17.5 g
Carbohydrates 40.7g
Protein 10.3 g
Cholesterol 16 mg
Sodium 159 mg
* Percent Daily Values are based on a 2,000 calorie diet.
102. VEGGIE MEAT LOAF
Ingredients
nonstick spray
3 (15 oz) cans black beans, drained and rinsed
1 sleeve buttery round crackers (such as Ritz®), mashed
1 C. shredded Cheddar cheese
1 C. minced multi-colored bell peppers
2/3 C. frozen corn kernels
1/2 C. minced onion, or to taste
24 slices jalapeno pepper, minced
1 egg white
1 (1 oz) packet hot taco seasoning mix
1 (1 oz) package spicy Ranch-style seasoning mix
Directions
Set your oven to 350 degrees before doing anything else.
Get a bowl, mix: mashed black beans, mashed crackers, ranch
seasoning, cheddar, taco seasoning, bell peppers, egg whites,
corn, jalapeno, and onions.
Enter your mixture into a loaf pan coated with nonstick spray.
Bake for 50 min to 1 hour.
Enjoy.
103. Servings: 1 meat loaf
Timing Information:
Preparation Cooking Total Time
15 mins 45 mins 1 hr
Nutritional Information:
Calories 215 kcal
Carbohydrates 29.8 g
Cholesterol 10 mg
Fat 6.2 g
Fiber 8.3 g
Protein 10.2 g
Sodium 893 mg
* Percent Daily Values are based on a 2,000 calorie diet.
104. MUSHROOM LOAF (VEGETARIAN
APPROVED)
Ingredients
1 tbsp olive oil
12 oz. Crimini mushrooms, chopped
1 small red onion, finely diced
1 red bell pepper, seeded and diced
1 tbsp ground sage
1 1/4 C. cooked brown rice
1/2 C. walnuts, finely chopped
1 envelope onion soup mix
1 C. oat bran
1 C. wheat germ
2 egg whites, lightly beaten
1 tsp Worcestershire sauce
2 tsps prepared mustard
Directions
Coat a bread pan with oil or nonstick spray and then set your
oven to 350 degrees before doing anything else.
Stir fry your: bell peppers, onions, and mushrooms for 7 mins in
olive oil then add in some sage and cook for 6 more mins. Then
pour everything into a bowl.
Combine in the bowl, the following: mustard, rice,
Worcestershire, nuts, eggs whites, soup mix, wheat germ, and oat
bran.
Pack everything into your bread pan and make sure the top is flat
before cooking the loaf in the oven for 60 mins.
Cool the mix for 13 mins before cutting the loaf for serving.
Enjoy.
105. Amount per serving (6 total)
Timing Information:
Preparation 45 m
Cooking 1 h
Total Time 1 h 55 m
Nutritional Information:
Calories 384 kcal
Fat 12.8 g
Carbohydrates 59.3g
Protein 16 g
Cholesterol 0 mg
Sodium 468 mg
* Percent Daily Values are based on a 2,000 calorie diet.
106. ONIONS, CHICKEN, PEAS, AND GARLIC
BROWN RICE
Ingredients
2 tbsps vegetable oil, divided
8 oz. skinless, boneless chicken breast, cut into strips
1/2 red bell pepper, chopped
1/2 C. green onion, chopped
4 cloves garlic, minced
3 C. cooked brown rice
2 tbsps light soy sauce
1 tbsp rice vinegar
1 C. frozen peas, thawed
Directions
Stir fry your garlic, chicken, onions, and bell peppers in half of
the veggie oil for 7 mins or until the chicken is fully done.
Place the chicken mix to the side.
Add in the rest of the oil and toast your rice in it for 1 min then
add: peas, vinegar, and soy sauce.
Cook for 2 more mins and add back in the chicken.
Once everything is heated through you can serve it.
Enjoy.
107. Amount per serving (3 total)
Timing Information:
Preparation 20 m
Cooking 15 m
Total Time 35 m
Nutritional Information:
Calories 486 kcal
Fat 13.7 g
Carbohydrates 57.4g
Protein 32.1 g
Cholesterol 64 mg
Sodium 720 mg
* Percent Daily Values are based on a 2,000 calorie diet.
108. A CARIBBEAN SOUP OF SPINACH
Ingredients:
3 tbsps olive oil
1 onion, chopped
2 stalks celery, chopped
4 cloves garlic, minced
2 tbsps fresh ginger root, minced
1 tbsp sugar
2 tsps sea salt
1/4 tsp ground turmeric
1/4 tsp ground allspice
1/4 tsp ground cinnamon
2 potatoes, peeled and diced
4 C. chopped zucchini
6 C. vegetable stock
1 pinch cayenne pepper
1 C. chopped fresh spinach
1/2 red bell pepper, minced
Directions:
Get a frying pan. Get your oil hot. Stir fry sugar, onion, ginger,
and celery for 5 mins.
Combine in salt, cinnamon, allspice, and turmeric, mix evenly.
Add zucchini, and potatoes, and veggie stock.
Heat everything until boiling. Set heat to low. Let everything
lightly boil for 10 mins. Set everything aside.
Combine in spinach and cayenne, mix until even.
Add bell pepper.
Enjoy.
109. Servings: 8
Timing Information:
Preparation Cooking Total Time
30 mins 20 mins 50 mins
Nutritional Information:
Calories 124 kcal
Carbohydrates 16.7 g
Cholesterol 0 mg
Fat 5.8 g
Fiber 2.6 g
Protein 2.6 g
Sodium 667 mg
* Percent Daily Values are based on a 2,000 calorie diet.
110. EASY STUFF PEPPERS
Ingredients
1 1/4 C. water
1 (3 oz.) package reduced-fat cream cheese, softened
2 C. cooked brown rice
2 C. chopped fresh spinach
1 (10 oz.) can diced tomatoes with green chili peppers
1 (15 oz.) can no-salt-added black beans, drained, and rinsed
2 tbsps. dried minced onion
1 tsp ground cumin
1 tsp dried oregano
3 large bell peppers, cut in half, with stems discarded
1/2 C. shredded Cheddar cheese
Directions
Set your oven to 350 degrees before doing anything else.
Get a casserole dish and add in some water.
Get a bowl, mix: oregano, brown rice, cumin, spinach, diced
tomatoes, onions, beans, and cream cheese.
Divide the mix between your peppers and stuff them.
Layer everything in your dish and top with the cheese.
Cook everything in the oven for 40 mins.
Enjoy.
111. Amount per serving (6 total)
Timing Information:
Preparation 20 m
Cooking 35 m
Total Time 55 m
Nutritional Information:
Calories 230 kcal
Fat 6.5 g
Carbohydrates 33.4g
Protein 10.7 g
Cholesterol 18 mg
Sodium 309 mg
* Percent Daily Values are based on a 2,000 calorie diet.
112. OKRA BURGERS
Ingredients
3 C. vegetable oil for frying
1 lb. okra, finely chopped
1 C. finely chopped onion
1 tsp salt
1/4 tsp pepper
1/2 C. water
1 egg
1/2 C. all-purpose flour
1 tsp baking powder
1/2 C. cornmeal
Directions
In a large skillet, heat 1-inch of the oil to 375 degrees F.
In a bowl, mix the flour, baking powder and cornmeal.
In a large bowl, mix the okra, onion, salt, pepper, water, and egg.
Add the flour mixture into the okra mixture and stir to combine.
Carefully, place the okra mixture by spoonful into the hot oil and
fry for about 2 minutes per side.
With a slotted spoon, transfer onto the paper towel lined plate to
drain.
113. Amount per serving 6
Timing Information:
Preparation 20 m
Cooking 10 m
Total Time 30 m
Nutritional Information:
Calories 224 kcal
Fat 12.3 g
Carbohydrates 25.1g
Protein 4.8 g
Cholesterol 31 mg
Sodium 467 mg
* Percent Daily Values are based on a 2,000 calorie diet.
114. SOUTHERN HOT OKRA
Ingredients
1 lb. okra, sliced into 1/2-inch pieces
1 onion, chopped
1 large green tomato, diced
1 jalapeno pepper, seeded and minced
1 clove garlic, minced
1/2 C. milk
2 eggs, beaten
1/4 tsp salt
1/4 tsp ground black pepper
1 C. cornmeal
1/4 C. vegetable oil
Directions
In a large bowl, mix the okra, onion, green tomato, jalapeño
pepper and garlic.
In another bowl, add the milk, eggs, salt, and black pepper and
beat till well combined.
Place the egg mixture over the vegetable mixture and toss to
coat.
Slowly, add the cornmeal into the vegetable mixture and mix till
the liquid is absorbed and ingredients are moist evenly.
In a skillet, heat the oil on medium heat.
Add the vegetable mixture into the skillet and reduce the heat to
medium-low.
Cover and fry for about 10-15 minutes.
Flip the fritter and fry for about 5-8 minutes.
Cut into the slices and serve.
115. Amount per serving 6
Timing Information:
Preparation 30 m
Cooking 15 m
Total Time 45 m
Nutritional Information:
Calories 166 kcal
Fat 3.5 g
Carbohydrates 28.2g
Protein 6.6 g
Cholesterol 64 mg
Sodium 141 mg
* Percent Daily Values are based on a 2,000 calorie diet.
116. OKRA LUNCH SALAD
Ingredients
2 slices turkey bacon (optional)
2 (10 oz.) packages breaded frozen okra
1/3 C. chopped tomato
2 tbsp chopped green onion
2 tbsp chopped green bell pepper
1/2 C. vegetable oil
1/2 C. white sugar
1/4 C. distilled white vinegar
Directions
Heat a large skillet on medium-high heat and cook the bacon till
browned completely.
Transfer the bacon onto a paper towel lined plate to drain and
then crumble it.
In the same skillet, add the okra and cook for about 10-15
minutes.
Transfer the okra onto a paper towel lined plate to drain
In a bowl, mix the bacon, okra, tomato, green onion and green
bell pepper.
In a microwave-safe bowl, add the oil, sugar and vinegar and
beat till combined.
Microwave on High for about 1 minute, stirring after every 10
seconds.
Place the dressing over the vegetables just before serving and
toss to coat.
117. Amount per serving 6
Timing Information:
Preparation 20 m
Cooking 20 m
Total Time 40 m
Nutritional Information:
Calories 267 kcal
Fat 19.7 g
Carbohydrates 22.1g
Protein 3.2 g
Cholesterol 3 mg
Sodium 76 mg
* Percent Daily Values are based on a 2,000 calorie diet.
118. ANDHRA STYLE OKRA STIR-FRY
Ingredients
1 lb. fresh okra
salt to taste
2 tsp chili powder
3 tbsp olive oil
1 pinch asafoetida powder
1/2 tsp brown mustard seeds
Directions
Rinse the okra and cut head and tail end of each okra.
Chop the okra into small pieces.
In a small bowl, mix the okra, salt, chili powder and asafoetida
powder.
In a medium skillet, heat the oil on medium-high heat oil and
sauté the black mustard seeds till they pop.
Add the okra mixture into the skillet and cook, covered for about
10-15 minutes.
Serve hot.
119. Amount per serving 2
Timing Information:
Preparation 10m
Cooking 15m
Total Time 25m
Nutritional Information:
Calories 262 kcal
Fat 21.1 g
Carbohydrates 18g
Protein 5.1 g
Cholesterol 0 mg
Sodium 45 mg
* Percent Daily Values are based on a 2,000 calorie diet.
120. RUSTIC ROAD TOMATO AND CARROT
SOUP
Ingredients
2 tbsp olive oil
1/2 onion, chopped
3 stalks celery, chopped
2 cloves garlic, minced
4 C. vegetable broth
1 (15 oz.) can tomato sauce
4 carrots, peeled and cut into 1/4-inch rounds
2 baking potatoes, cut into bite-size pieces
1 C. frozen corn
1 C. frozen shelled edamame (green soybeans)
1 C. frozen sliced okra
2 leaves kale, roughly chopped
salt to taste
1 tsp ground black pepper
Directions
In a large pan, heat the oil on medium heat and sauté the onion
and celery for about 5 minutes.
Add the garlic and sauté for about 2-3 minutes.
Add the vegetable broth and tomato sauce and simmer for about
10 minutes.
Stir in the carrots and potatoes and simmer for about 10-15
minutes.
Add the corn, edamame, okra and kale and simmer for about 5-
10 minutes.
Season with the salt and pepper and serve
121. Amount per serving 10
Timing Information:
Preparation 15 m
Cooking 35 m
Total Time 50 m
Nutritional Information:
Calories 151 kcal
Fat 5 g
Carbohydrates 22.5g
Protein 6.4 g
Cholesterol 0 mg
Sodium 440 mg
* Percent Daily Values are based on a 2,000 calorie diet.
122. OKRA VEGGIE COMBINATION PLATTER
Ingredients
20 pods okra, sliced in 1/4-inch pieces
6 Yukon Gold potatoes, cut into 1-inch pieces
2 large, sweet onion, cut into 1-inch pieces
1 (8.5 oz.) package corn bread mix (such as Jiffy(R))
1 C. vegetable oil for frying
Directions
In a colander, place the vegetables and rinse under the cold
water.
Transfer the vegetables into a large bowl.
Add enough corn meal and gently toss to coat completely.
In a large frying pan, add enough oil to cover bottom and heat on
medium to medium-high heat.
Place the vegetables in batches in a single layer and cook till
golden brown.
Flip and cook till browned from the other side.
Transfer the vegetable mixture onto a paper towel lined plate to
drain.
Repeat with the remaining vegetables.
123. Amount per serving 8
Timing Information:
Preparation 20 m
Cooking 45 m
Total Time 1 h 5 m
Nutritional Information:
Calories 236 kcal
Fat 5.8 g
Carbohydrates 41.9g
Protein 5.3 g
Cholesterol < 1 mg
Sodium < 489 mg
* Percent Daily Values are based on a 2,000 calorie diet.
124. HEARTY OKRA SOUP
Ingredients
1 lb. ground beef
1/4 C. onion, chopped
1 (14.5 oz.) can diced tomatoes, drained
1 (14.5 oz.) can Italian diced tomatoes, drained
1 (16 oz.) package frozen mixed vegetables
1 C. sliced fresh or frozen okra
2 potatoes, peeled and chopped
1 tbsp ketchup
salt and pepper to taste
Directions
Heat a large skillet on medium heat and cook the ground beef
and onion till the beef is browned completely.
Drain the excess grease from the skillet.
In a slow cooker, mix the beef mixture, diced tomatoes, Italian
diced tomatoes, vegetables, okra, potatoes, ketchup, salt, pepper,
and enough water to cover.
Set the slow cooker on Low.
Cook, covered for about 4 hours.
125. Amount per serving 4
Timing Information:
Preparation 20 m
Cooking 4 h
Total Time 4 h 20 m
Nutritional Information:
Calories 413 kcal
Fat 14 g
Carbohydrates 44.2g
Protein 27.3 g
Cholesterol 69 mg
Sodium 488 mg
* Percent Daily Values are based on a 2,000 calorie diet.
126. ZESTY BROCCOLI SOUP
Ingredients
1 tbsp extra-virgin olive oil
1 large onion, finely chopped
2 cloves garlic, minced
2 lb. broccoli, chopped
1/4 tsp salt
1/8 tsp ground black pepper
5 C. vegetable broth
1/4 C. freshly squeezed lemon juice
1/4 C. shredded Cheddar cheese
Directions
In a large pan, heat the oil on medium heat.
Reduce the heat to low and sauté the onion and garlic for about
3-5 minutes.
Stir in the broccoli, salt and pepper, vegetable broth and lemon
juice.
Cover the pan partially and simmer for about 25 minutes.
With an immersion blender, blend the mixture till smooth.
Serve with a garnishing of the Cheddar cheese.
127. Amount per serving (8 total)
Timing Information:
Preparation 25 m
Cooking 35 m
Total Time 1 h
Nutritional Information:
Calories 97 kcal
Fat 3.6 g
Carbohydrates 13.4g
Protein 5 g
Cholesterol 4 mg
Sodium 421 mg
* Percent Daily Values are based on a 2,000 calorie diet.
128. LOW CARB COUNTRYSIDE
CAULIFLOWER CASSEROLE
Ingredients
3 -4 C. diced cooked chicken
1 lb beef sausage
1 stalk celery, chopped fine
1 tbsp onion, chopped
1/2 lb mushroom, sliced
8 oz. cream cheese, softened
16 oz. frozen cauliflower, cooked well and drained
8 oz. cheddar cheese, shredded
salt
1/2 tsp pepper
paprika (optional)
Directions
Set your oven to 350 degrees F before doing anything else and
grease a 13x9-inch baking dish.
Heat a large skillet and cook the sausage, celery, onion, and
mushrooms till browned completely.
Chop the cooked cauliflower roughly.
In a large bowl, add the sausage mixture, cauliflower, and
remaining ingredients except paprika and mix well.
Transfer the mixture into the prepared baking dish and sprinkle
with the paprika.
With a piece of foil, cover the baking dish and cook in the oven
for about 30 minutes.
Remove the foil and cook in the oven for about 10-15 minutes.
129. Servings Per Recipe: 8
Timing Information:
Preparation 20 mins
Total Time 1 hr 5 mins
Nutritional Information:
Calories 493.3
Fat 37.9g
Cholesterol 141.2mg
Sodium 686.9mg
Carbohydrates 5.4g
Protein 32.5g
* Percent Daily Values are based on a 2,000 calorie diet.
130. LOW CARB RICE MADE FROM
CAULIFLOWER
Ingredients
1/2 head cauliflower
1/2 tsp salt (optional)
Directions
In a food processor, add the cauliflower and pulse till a semi fine
consistency form.
In a skillet, melt the butter and sauté the cauliflower and salt till
desired doneness.
131. Servings Per Recipe: 3
Timing Information:
Preparation 5 mins
Total Time 5 mins
Nutritional Information:
Calories 24.5
Fat 0.2g
Cholesterol 0.0mg
Sodium 29.4mg
Carbohydrates 4.8g
Protein 1.8g
* Percent Daily Values are based on a 2,000 calorie diet.
132. OCTOBER’S LOW CARB PIE
Ingredients
1 (15 ounce) cans pumpkin puree
3 eggs
3/4 C. Splenda Sugar Blend for Baking
1/2 tsp salt
1 tsp cinnamon
1 3/4 tsp allspice
3/4 C. heavy cream
Directions
Set your oven to 350 degrees F before doing anything else and
generously, grease a pie dish.
In a large bowl, add all the ingredients and mix till well
combined.
Transfer the mixture into the prepared pie dish.
Cook in the oven for about 30-40 minutes.
133. Servings Per Recipe: 8
Timing Information:
Preparation 10 mins
Total Time 50 mins
Nutritional Information:
Calories 182.1
Fat 10.0g
Cholesterol 100.3mg
Sodium 181.2mg
Carbohydrates 20.3g
Protein 3.0g
* Percent Daily Values are based on a 2,000 calorie diet.
134. GREEN ONION AND SQUASH
CARBONARA
Ingredients
1 spaghetti squash, halved and seeded
6 eggs
1 (12 fluid oz.) can evaporated milk
1 tbsp garlic powder
1 tbsp salt
1 tbsp dried oregano
1 lb. chopped cooked chicken
14 oz. shredded Parmesan cheese, divided
1 bunch green onions, chopped, divided
1/4 C. turkey bacon bits
ground black pepper to taste
Directions
Set your oven to 375 degrees F before doing anything else and
line a baking sheet with the parchment paper.
Arrange the squash halves, cut side down onto the prepared
baking sheet.
Cook in the oven for about 30-45 minutes.
Remove from the oven and keep aside to cool completely.
With a fork, scrape the flesh from squash halves and transfer into
a large bowl.
In another bowl, add the eggs, evaporated milk, garlic powder,
salt and oregano and beat till well combined.
Place the egg mixture over the squash.
Add the chicken, 1/2 of the Parmesan cheese, 1/2 of the green
onions, bacon bits and black pepper and mix till well combined.
Transfer the squash mixture into a 13x9-inch casserole dish and
135. top with the remaining Parmesan cheese and green onions.
Cook in the oven for about 45 minutes.
136. Amount per serving (12 total)
Timing Information:
Preparation 15 m
Cooking 1 h 15 m
Total Time 1 h 30 m
Nutritional Information:
Calories 326 kcal
Fat 18.1 g
Carbohydrates 10.9g
Protein 30.3 g
Cholesterol 161 mg
Sodium 1265 mg
* Percent Daily Values are based on a 2,000 calorie diet.
137. BROCCOLI BAKE I (RED ONIONS AND
SAGE)
Ingredients
1 (12 oz.) bag broccoli florets
1/2 red onion, sliced
8 fresh sage leaves, torn
2 tbsps extra-virgin olive oil
1/2 tsp salt
1/2 tsp garlic salt
1/4 tsp ground black pepper
Directions
Cover a casserole dish or sheet for baking with foil and then set
your oven to 400 degrees before doing anything else.
Layer your broccoli evenly throughout the dish and top with sage
leaves and onions. Garnish all the veggies with olive oil and then
black pepper, regular salt, and garlic salt.
Cook the veggies in the oven for 27 mins until slightly browned
and crunchy. Enjoy.
138. Amount per serving (4 total)
Timing Information:
Preparation Cooking Total Time
10 m 20 m 30 m
Nutritional Information:
Calories 97 kcal
Fat 7.1 g
Carbohydrates 7.3g
Protein 2.6 g
Cholesterol 0 mg
Sodium 546 mg
* Percent Daily Values are based on a 2,000 calorie diet.
139. SOUP OF BROCCOLI, POTATOES,
ONIONS, AND CHEESE
Ingredients
1 onion, diced
1 tbsp olive oil
2 heads broccoli, chopped
2 potatoes, peeled and cubed
4 C. chicken broth
4 oz. stilton cheese
Directions
Stir fry your onions in olive oil until see-through. Then add in
your potatoes and broccoli and cook for 6 mins. Then add the
broth and get the contents boiling. Once the broth is boiling set
the heat to a lower level and let everything lightly boil for 23
mins with no cover.
Add the cheese after shutting the heat and let it melt. Use an
immersion blender or regular food processor to blend the soup
down to become smoother.
Then reheat it before serving.
Enjoy.
140. Amount per serving (6 total)
Timing Information:
Preparation Cooking Total Time
15 m 40 m 1 h
Nutritional Information:
Calories 183 kcal
Fat 8.1 g
Carbohydrates 21.7g
Protein 8.2 g
Cholesterol 14 mg
Sodium 297 mg
* Percent Daily Values are based on a 2,000 calorie diet.
141. CABBAGE AND AVOCADOS
Ingredients
3 C. shredded red cabbage
3 C. shredded green cabbage
2 avocados, peeled, pitted, and diced
1/4 C. sesame seeds
3 tbsps. chopped red onion
3 tbsps. chopped cilantro leaves
2 tbsps. lime juice
Directions
Get a bowl, combine lime juice, red cabbage, cilantro, green
cabbage, red onions, sesame seeds, and avocado.
Enjoy.
142. Amount per serving (2 total)
Timing Information:
Preparation
Cooking 10 m
Total Time 10 m
Nutritional Information:
Calories 488 kcal
Fat 38.7 g
Carbohydrates 36.4g
Protein 10.2 g
Cholesterol 0 mg
Sodium 57 mg
* Percent Daily Values are based on a 2,000 calorie diet.
143. FRENCH BEAN AND PARMESAN
CASSEROLE
Ingredients
2 tbsps olive oil
1 large onion, sliced
1 medium carrot, sliced
2 cloves garlic, finely chopped
1 tsp white sugar
1 red bell pepper, seeded and chopped
6 fresh mushrooms, sliced
1 tbsp all-purpose flour
1/2 C. water
1 tbsp tomato paste
1/2 tsp dried basil
1/4 tsp dried thyme
1 (14.5 oz.) can red kidney beans, drained
1/2 tsp salt
ground black pepper to taste
1/2 (1 lb) loaf French bread, cut into 1/2-inch-thick slices
1 tbsp olive oil
1/4 C. grated Parmesan cheese
Directions
Set your oven to 450 degrees F before doing anything else.
Cook onion, carrot, and garlic in hot olive oil for a few minutes
before adding mushrooms, sugar and red pepper, and cooking
until you see that the onion is brown.
Add flour and cook for 1 minute before adding tomato paste,
thyme, water, basil, beans, salt, and pepper, and transferring all
this to a baking dish.
144. Spread slices of bread dipped in oil over the mixture before
spreading parmesan cheese.
Bake in the preheated oven for about 15 minutes.
Serve.
145. Serving: 4
Timing Information:
Preparation Cooking Total Time
5 mins 25 mins 30 mins
Nutritional Information:
Calories 421 kcal
Carbohydrates 59.8 g
Cholesterol 6 mg
Fat 13.7 g
Fiber 9.9 g
Protein 16.8 g
Sodium 1013 mg
* Percent Daily Values are based on a 2,000 calorie diet.
146. CORN, BLACK BEANS, AND OLIVE
BROWN RICE
Ingredients
1 1/2 C. uncooked brown rice
3 C. water
1 tbsp extra virgin olive oil
1/2 tsp salt
1 (14.5 oz.) can collard greens, drained
1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can green peas, rinsed and drained
1 (15.25 oz.) can corn kernels, drained
1 (4 oz.) can chopped green chilies
1 (4 oz.) can sliced black olives
1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped
salt and freshly ground black pepper to taste
Directions
Boil: .5 tsp of salt, rice, olive oil, and water.
Once everything is boiling place a lid on the pan, set the heat to
low, and let the contents cook for 17 mins.
Then pour everything into a bowl and stir.
Place the bowl in the fridge until room temp.
Once the rice is room temp add the following to it, then toss
pepper, collard greens, salt, beans, tomatoes, peas, olives, corn,
and chilies.
Enjoy at room temp or slightly warm.
147. Amount per serving (24 total)
Timing Information:
Preparation 10 m
Cooking 50 m
Total Time 2 h
Nutritional Information:
Calories 87 kcal
Fat 1.7 g
Carbohydrates 16g
Protein 2.6 g
Cholesterol 0 mg
Sodium 340 mg
* Percent Daily Values are based on a 2,000 calorie diet.
148. SPINACH BURRITOS
Ingredients
2 tbsps olive oil
1 C. diced onion
3 cloves garlic, minced
2 tbsps chili powder, or to taste
1 tsp ground cumin
1/4 C. water
4 C. chopped fresh tomatoes
1 (15 oz.) can kidney beans, drained and rinsed
salt to taste
1 (10 oz.) package frozen chopped spinach, thawed and drained
4 (10 inch) flour tortillas
1 ripe avocado, sliced
4 tbsps sour cream
4 tbsps salsa
Directions
Fry your onions and garlic for 6 mins in hot oil. Then add in your
cumin and chili powder. Cook for another 2 mins. Add in your
salt, water, kidney beans, and tomatoes. Get everything boiling
then lower the heat and let it simmer for 22 mins.
Add in your spinach and let it cook about 6 more mins.
Put your tortillas in the microwave for 20 secs to warm them.
Then put an even part of bean mixture in each.
Form the tortillas into burritos, and top them with salsa, avocado,
and sour cream.
149. Amount per serving (4 total)
Timing Information:
Preparation Cooking Total Time
10 m 25 m 35 m
Nutritional Information:
Calories 684 kcal
Fat 29.2 g
Carbohydrates 92.1g
Protein 20.6 g
Cholesterol 6 mg
Sodium 1707 mg
* Percent Daily Values are based on a 2,000 calorie diet.
150. INDIAN POTATO AND PEAS POT
Ingredients
5 russet potatoes, peeled and cut into 1-inch cubes
1/4 C. curry powder
2 tbsp flour
1 tbsp chili powder
1/2 tsp red pepper flakes
1/2 tsp cayenne pepper
1 large green bell pepper, cut into strips
1 large red bell pepper, cut into strips
1 (1 oz.) package dry onion soup mix
1 can unsweetened coconut cream
water, as needed
1 1/2 C. matchstick-cut carrots
1 C. green peas
1/4 C. chopped fresh cilantro
Directions
In a slow cooker, add the potatoes, bell peppers, coconut cream,
flour, curry powder, chili powder, cayenne pepper and red pepper
flakes and mix until well blended.
Set the slow cooker on Low and cook, covered for about 3-4
hours.
Uncover and stir in the carrots.
Cook, covered for about 1/2 hour.
Uncover and stir in the peas.
Cook, covered for about 1/2 hour more.
Serve hot with a garnishing of the cilantro.
151. Amount per serving (8 total)
Timing Information:
Preparation
Cooking 20 m
Total Time 4 h 20 m
Nutritional Information:
Calories 370
Fat 18.3
Carbohydrates 0
Protein 373
Cholesterol 48.8
Sodium 8.2
* Percent Daily Values are based on a 2,000 calorie diet.
152. SOUTH INDIAN GREEN BEANS
Ingredients
1 lb. fresh green beans, diced
1/4 C. vegetable oil
1 tbsp black mustard seed
4 cloves garlic, finely chopped
1 dried red chile pepper, crushed
1 tsp salt
1/2 tsp white sugar
ground black pepper to taste
Directions
In a pan of the boiling water, cook the green beans for about 3-4
minutes.
Drain the green beans well and ten, rinse under tap water.
In a pan, add the oil ad cook until heated completely.
Add the garlic and mustard seeds and stir fry for about 1 minute.
Add the green beans, sugar, chile pepper, salt and black pepper
and stir fry for about 6-8 minutes.
Serve hot.
153. Amount per serving (4 total)
Timing Information:
Preparation 15 m
Cooking 15 m
Total Time 30 m
Nutritional Information:
Calories 171
Fat 14.4
Carbohydrates 0
Protein 589
Cholesterol 10.7
Sodium 2.9
* Percent Daily Values are based on a 2,000 calorie diet.
154. PUNJABI GREENS CURRY
Ingredients
1/2 C. butter
2 tsp cumin seed
1 green chile pepper, diced
2 cloves garlic, chopped
2 tbsp ground turmeric
1 lb. chopped mustard greens
1 lb. chopped spinach
1 tsp ground cumin
1 tsp ground coriander
1 tsp salt
Directions
Add the butter in a large pan over medium-high heat and cook
until melted.
Add the garlic, chile pepper, turmeric and cumin seeds and stir
fry for about 2 minutes.
Add the spinach and mustard greens and stir to combine.
Stir fry until the greens are wilted completely.
Add the salt, coriander and cumin and stir to combine.
Set the heat to low and cook, covered for 8-10 minutes.
155. Amount per serving (6 total)
Timing Information:
Preparation 30 m
Cooking 20 m
Total Time 50 m
Nutritional Information:
Calories 182
Fat 16.2
Carbohydrates 41
Protein 565
Cholesterol 7.6
Sodium 4.7
* Percent Daily Values are based on a 2,000 calorie diet.
156. DESI CAPRESE SALAD LUNCH BOX
Ingredients
1/2 tsp cumin seed
4 tbsp olive oil
2 tbsp balsamic vinegar
1 tbsp lemon juice
2 garlic cloves, minced
1 C. thinly sliced onion rings
4 medium ripe tomatoes, sliced
1 small cucumber, thinly sliced
1/2 tsp ground black pepper
1/2 tsp salt
5 large fresh mint leaves, finely chopped
Directions
Place a frying over medium-high heat until heated through.
Add the cumin seeds and stir fry for about 25-30 seconds.
remove from the heat and place the cumin seeds onto a plate to
cool completely.
Add the vinegar, lemon juice and oil in a bowl and beat until well
combined.
In a serving bowl, place the cucumber, tomatoes, onion, garlic,
salt, and black pepper.
Add the vinaigrette, mint, and cumin and gently, toss to coat
well.
Enjoy.
157. Servings per Recipe: 4
Timing Information:
Preparation 3 Mins
Total Time 8 Mins
Nutritional Information:
Calories 169.7
Fat 13.9g
Cholesterol 0.0mg
Sodium 300.3mg
Carbohydrates 11.5g
Protein 2.0g
* Percent Daily Values are based on a 2,000 calorie diet.
158. CURRIED MIXED GREENS
Ingredients
3/4 C. cashew halves
4 slices turkey bacon, coarsely chopped
1 tbsp melted butter
1 tsp chopped fresh rosemary
1 tsp curry powder
1 tbsp brown sugar
1/2 tsp kosher salt
1/2 tsp cayenne pepper
Dressing:
3 tbsp white vinegar
3 tbsp Dijon mustard
2 tbsp honey
1/2 C. olive oil
salt and black pepper to taste
Salad:
1 (10 oz.) package mixed salad greens
1/2 medium Bosc pear, thinly sliced
1/2 C. halved seedless red grapes
Directions
Heat a large, dry skillet on medium-high heat and toast the
cashews for about 5 minutes.
Transfer the cashews onto a dish and keep aside to cool slightly.
In the same skillet, cook the bacon strips on medium-high heat
for about 7 minutes.
With a slotted spoon, transfer the bacon onto a paper towel lined
plate to drain.
159. Then, chop the bacon roughly and keep aside.
In a bowl, add the butter, toasted cashews, rosemary, brown
sugar, curry powder, salt and cayenne pepper and mix till well
combined.
In another small bowl, add the vinegar, honey, mustard, salt and
black pepper and beat till well combined.
Slowly, add the olive oil, beating continuously till well
combined.
In a large salad bowl, add the dressing, bacon, greens, pear slices
and grapes and toss to coat well.
Serve with a topping of the cashews.
160. Amount per serving (6 total)
Timing Information:
Preparation 30 m
Cooking 15 m
Total Time 45 m
Nutritional Information:
Calories 372 kcal
Fat 30.7 g
Carbohydrates 21.4g
Protein 5.9 g
Cholesterol 12 mg
Sodium 624 mg
* Percent Daily Values are based on a 2,000 calorie diet.
161. GOURMET LUNCH
Ingredients
1 (10 oz.) bag baby spinach leaves
4 hard-cooked eggs, peeled and sliced
1 C. sliced mushrooms
4 strips crisply cooked turkey bacon, crumbled
10 oz. Swiss cheese, shredded
1/2 C. toasted sliced almonds
1 tbsp olive oil
1 large shallot, minced
1 tsp garlic, minced
1/3 C. white vinegar
1/3 C. Dijon mustard
1/3 C. honey
2 strips crisply cooked turkey bacon, crumbled
salt and pepper to taste
Directions
In a large bowl, place the spinach, eggs, mushrooms, 4 crumbled
bacon strips, Swiss cheese, and almonds.
In a small skillet, heat the olive oil on medium heat and sauté the
shallots and garlic for about 2 minutes.
Stir in the vinegar, honey, Dijon mustard, 2 crumbled bacon
strips, salt and pepper and cook till heated completely.
Pour hot dressing over the spinach mixture and toss to coat well.
Serve immediately.
162. Amount per serving (4 total)
Timing Information:
Preparation 15 m
Cooking 5 m
Total Time 20 m
Nutritional Information:
Calories 663 kcal
Fat 40.6 g
Carbohydrates 40.1g
Protein 36.1 g
Cholesterol 293 mg
Sodium 1085 mg
* Percent Daily Values are based on a 2,000 calorie diet.
163. HOW TO MAKE A CAESAR SALAD
Ingredients
1 head romaine lettuce
3/4 C. extra virgin olive oil
3 tbsp balsamic vinegar
1 tsp Worcestershire sauce
1/2 tsp salt
1/4 tbsp ground mustard
1 clove crushed garlic
1 egg
1 lemon, juiced
freshly ground black pepper
1/4 C. grated Parmesan cheese
1 1/2 C. garlic croutons
1 (2 oz.) can anchovy filets
Directions
Clean the lettuce completely and with paper towels, absorb the
moisture.
Refrigerate for at least 1 hour before using.
In a bowl, add the garlic, lemon juice, vinegar, oil,
Worcestershire sauce, mustard and salt and beat till well
combined.
In a pan, add 3 C. of the water and bring to a boil.
Drop in egg with shell for about 1 minute.
Remove the egg from water and keep aside to cool.
After cooling, crack the egg into dressing and beat till well
combined.
In a small bowl, add the desired amount of anchovies and mash
them.
Add the mashed anchovies into the dressing and mix well.
In a large bowl, place torn lettuce leaves and dressing and gently,
164. toss to coat.
Add the remaining ingredients and toss to coat well.
Serve immediately.
165. Amount per serving (5 total)
Timing Information:
Preparation 20 m
Cooking 5 m
Total Time 1 h 25 m
Nutritional Information:
Calories 544 kcal
Fat 44.2 g
Carbohydrates 25.4g
Protein 11.5 g
Cholesterol 48 mg
Sodium 992 mg
* Percent Daily Values are based on a 2,000 calorie diet.
166. VIRGINIA STYLE MIXED GREENS
Ingredients
1 loaf Italian bread, cubed
3 tbsp extra virgin olive oil
1/2 tsp seasoned salt
1/2 tsp freshly ground black pepper
1 tsp garlic powder
1/2 C. pine nuts
1 C. sun-dried tomatoes
2 (16 oz.) packages mixed salad greens
4 green onions, cut into 1/2-inch pieces
8 oz. feta cheese, crumbled
Directions
Set the broiler of your oven and lightly, grease a 13x9-inch
baking dish.
In a bowl, add 3 C. of the Italian bread cubes, olive oil, garlic
powder, seasoned salt and black pepper and toss to coat.
Spread the bread cubes onto prepared baking dish in a single
layer.
Cook under the broil till toasted, flipping occasionally.
Remove from the oven and keep the croutons aside to cool.
Place the pine nuts onto a baking sheet.
Arrange the baking sheet on the bottom rack of the oven.
Cook the pine nuts under the broiler for about a few minutes.
Remove from the oven and keep aside to cool.
In the bowl of a hot water, soak the sun-dried tomatoes for about
5-10 minutes.
Drain the sun-dried tomatoes and slice them.
In a large salad bowl, mix the mixed greens wand green onions
and top with the croutons, sun-dried tomatoes, pine nuts and feta.
167. Amount per serving (8 total)
Timing Information:
Preparation
Cooking 15 m
Total Time 15 m
Nutritional Information:
Calories 436 kcal
Fat 18.8 g
Carbohydrates 52.4g
Protein 16.4 g
Cholesterol 25 mg
Sodium 1036 mg
* Percent Daily Values are based on a 2,000 calorie diet.
168. SHRIMP AND AVOCADO PICNIC SALAD
Ingredients
1 lb. medium shrimp - peeled and deveined
2 tbsp butter
2 lemons, juiced
2 heads butter lettuce
2 tomatoes, chopped
1 avocado - peeled, pitted and diced
2 stalks celery, chopped
1 cucumber, cleaned and chopped
1/2 C. shredded carrots
1/3 C. vinaigrette salad dressing
Directions
In a large sauté pan, melt the butter on medium heat and cook the
shrimp and lemon juice, cook till the shrimp just turn pink.
Remove from the heat and drain well.
Tear the lettuce into bite-size pieces and place into a large bowl
with the cooked shrimp, cucumber, carrots, tomatoes, avocado
and celery and toss to coat.
Top with your favorite vinaigrette and serve.
169. Amount per serving (3 total)
Timing Information:
Preparation 10 m
Cooking 15 m
Total Time 25 m
Nutritional Information:
Calories 460 kcal
Fat 25.6 g
Carbohydrates 29.4g
Protein 36.7 g
Cholesterol 250 mg
Sodium 566 mg
* Percent Daily Values are based on a 2,000 calorie diet.
170. HOW TO MAKE A HOUSE SALAD
Ingredients
1 large head romaine lettuce- rinsed, dried and torn into bite
sized pieces
1 large head iceberg - rinsed, dried and torn into bite sized pieces
1 (14 oz.) can artichoke hearts, drained and quartered
1 C. sliced red onion
1 (4 oz.) jar diced pimento peppers, drained
2/3 C. extra virgin olive oil
1/3 C. balsamic vinegar
1 tsp salt
1/4 tsp ground black pepper
2/3 C. grated Parmesan cheese
Directions
In a bowl, add the cheese, vinegar, oil, salt and black pepper and
beat till well combined.
Refrigerate to chill before serving.
In a large bowl, mix the artichoke hearts, iceberg lettuce, romaine
lettuce, red onions and pimentos.
Pour dressing over salad and toss to coat well.
Serve immediately.
171. Amount per serving (6 total)
Timing Information:
Preparation
Cooking 15 m
Total Time 15 m
Nutritional Information:
Calories 352 kcal
Fat 28.5 g
Carbohydrates 17.4g
Protein 8.9 g
Cholesterol 10 mg
Sodium 976 mg
* Percent Daily Values are based on a 2,000 calorie diet.
172. CALIFORNIA SALAD
Ingredients
4 C. young arugula leaves, rinsed and dried
1 C. cherry tomatoes, halved
1/4 C. pine nuts
2 tbsp olive oil
1 tbsp rice vinegar
salt to taste
freshly ground black pepper to taste
1/4 C. grated Parmesan cheese
1 large avocado - peeled, pitted, and sliced
Directions
In a large bowl, add all the ingredients except avocado slices.
Cover the bowl and shake well to combine.
Serve with a topping of the avocado slices.
173. Amount per serving (4 total)
Timing Information:
Preparation
Cooking 15 m
Total Time 15 m
Nutritional Information:
Calories 257 kcal
Fat 23.2 g
Carbohydrates 10g
Protein 6.2 g
Cholesterol 4 mg
Sodium 381 mg
* Percent Daily Values are based on a 2,000 calorie diet.
174. HOMEMADE MIXED GREENS SALAD
Ingredients
2 C. romaine lettuce - torn, washed and dried
1 C. torn escarole
1 C. torn radicchio
1 C. torn red leaf lettuce
1/4 C. chopped green onions
1/2 red bell pepper, sliced into rings
1/2 green bell pepper, sliced in rings
12 cherry tomatoes
1/4 C. grape seed oil
2 tbsp chopped fresh basil
1/4 C. balsamic vinegar
2 tbsp lemon juice
salt and pepper to taste
Directions
In a large bowl, mix the escarole, radicchio, romaine, red-leaf,
scallions, bell peppers and cherry tomatoes.
In another bowl, add the basil, grape seed oil, lemon juice,
vinegar, salt, and black pepper and beat till well combined.
Pour dressing over salad and toss to coat well.
Serve immediately.
175. Amount per serving (6 total)
Timing Information:
Preparation
Cooking 15 m
Total Time 15 m
Nutritional Information:
Calories 110 kcal
Fat 9.4 g
Carbohydrates 6.5g
Protein 1.2 g
Cholesterol 0 mg
Sodium 15 mg
* Percent Daily Values are based on a 2,000 calorie diet.
176. RUSTIC MIXED GREENS WITH ORANGE
DRESSING
Ingredients
3/4 C. walnut halves
10 oz. mixed salad greens with arugula
2 large navel oranges, peeled and sectioned
1/2 C. sliced red onion
1/4 C. olive oil
1/4 C. vegetable oil
2/3 C. orange juice
1/4 C. white sugar
2 tbsp balsamic vinegar
2 tsp Dijon mustard
1/4 tsp dried oregano
1/4 tsp ground black pepper
1/4 C. crumbled Gorgonzola cheese
Directions
Heat a skillet on medium heat and toast the walnuts for about 5
minutes, stirring continuously.
In a large bowl, mix the toasted walnuts, salad greens, red onion,
and oranges.
In a large jar, add the sugar, orange juice, vinegar, vegetable oil,
olive oil, mustard, oregano, and black pepper.
Seal the jar and shake to combine.
Divide the salad onto serving plates evenly and top with the
Gorgonzola cheese.
Drizzle with the dressing mixture and serve.
177. Amount per serving (6 total)
Timing Information:
Preparation 15 m
Cooking 5 m
Total Time 20 m
Nutritional Information:
Calories 368 kcal
Fat 30.1 g
Carbohydrates 22.9g
Protein 5.2 g
Cholesterol 8 mg
Sodium 128 mg
* Percent Daily Values are based on a 2,000 calorie diet.
178. ALMOND GREEN SALAD
Ingredients
1 C. sliced almonds
3 tbsp balsamic vinegar
1/3 C. olive oil
1/4 C. fresh cranberries
1 tbsp Dijon mustard
1/2 tsp minced garlic
1/2 tsp salt
1/2 tsp ground black pepper
2 tbsp water
1/2 red onion, thinly sliced
4 oz. crumbled blue cheese
1 lb. mixed salad greens
Directions
Set your oven to 375 degrees F before doing anything else.
Place the almonds onto a baking sheet in a single layer.
Cook in the oven for about 5 minutes.
In a food processor, add the garlic, cranberries, oil, vinegar,
mustard, salt, black pepper, and water and pulse till smooth.
In a large bowl, add the greens, onion, almonds, blue cheese, and
vinegar mixture and toss to coat well. Serve immediately
179. Amount per serving (8 total)
Timing Information:
Preparation 15 m
Cooking 5 m
Total Time 20 m
Nutritional Information:
Calories 218 kcal
Fat 19.2 g
Carbohydrates 6.2g
Protein 6.5 g
Cholesterol 11 mg
Sodium 405 mg
* Percent Daily Values are based on a 2,000 calorie diet.