THE COMPLETE BARIATRIC

COOKBOOK FOR BEGINNERS

Easy, Healthy & Delicious Recipes to Eat Well & Keep the Weight Off,
Easy Meal Plans and Recipes for Every Stage of Bariatric Surgery
Recovery

by: Anna S. Shorna

 TABLE OF CONTENTS
INTRODUCTION
What does a gastric sleeve do?
With the gastric sleeve, how much weight will I lose?
A NEW DIET THAT IS HEALTHY
Slowly eat and drink
Keep your meals small
Drink water between meals
Chew food thoroughly
Focus on high protein foods
Avoid high in fat foods and sugar
GASTRIC SLEEVE BARIATRIC RECIPES
1.Chocolate orange pudding
2.Split Pea Soup
3.Chicken Fried Rice
4.Beef Bone Broth
5.Turkey Meatball Recipe
6.Peanut Butter Balls
7.Mini Caprese Bites
8.STRAWBERRY FROZEN YOGURT
9.EGG ROLL IN A BOWL
10.Green Smoothie Recipe
11.Zucchini Lasagna
12.Bell Pepper Nachos
13.Southwest DEVILED Eggs
14.Asian Slaw Recipe with Peanuts
15.GREEK CHOPPED SALAD
16.Pesto Breakfast Pizza
17.Zoodles with Vegan “Meat” Sauce
18.Protein Hot Chocolate
19.Asian Red Cabbage Slaw with Peanuts
20.Edamame Hummus
21.Thai Chicken Coconut Curry
22.Slow Cooker Pulled Pork Recipe
23.Italian Ricotta Cheesecake
24.SESAME GINGER SALMON
25.Shrimp Ceviche
26.Garlic Parmesan Mashed Cauliflower
27.Halibut With Creamy Dill Sauce
28.RASPBERRY MUFFINS
29.Fire-Roasted Vegetable Salad
30.HOMEMADE TZATZIKI SAUCE
31.Tuna Cakes with Lemon Dijon Sauce
32.Mahi Mahi with Coconut Rice and Mango Salsa
33.Spaghetti Squash Chow Mein
34.Chocolate Orange Pudding
35.Roast Spiced Chicken
36.Cajun Onion Rings
37.Cherry Berry Bliss Smoothie
38. Best-Ever Beef Stew
39.Blackened Salmon Tacos
40.Peach-Berry Bliss Shake
41.Banana Cream Pie Smoothie
42. Parmesan Crisps
43.Tofu Stir-Fry
44.Vegetarian Jambalaya
45.Pina Colada Breakfast Shake
46.SKINNY VANILLA PROTEIN MILKSHAKE
47.Overnight Apple Oatmeal
48.VEGGIE BURGER WRAPS
49.Acorn Squash Soup
50.CHOCOLATE PROTEIN TRUFFLES
51.Manhattan Clam Chowder
52.Grilled Fish Taco Salad with Avocado Dressing
53.EASY BEEF AND BROCCOLI STIR FRY
54.Zero Waste Protein Milk
55.Chicken & Carrot Soup
56.Lentil Sloppy Joes
57.REFRIED BEANS
58.Summer Borscht
59. Turkey Chili
60.DUNGENESS CRAB CAKES
61.Bacon-Wrapped Chicken Breasts
62.Spaghetti Squash Chow Mein
63.Ginger Glazed Ham
64.Frita Beef Burgers
65.Cold Cucumber Salad
66.Vanilla Frozen Yogurt
67.The Ultimate Crab Cakes
68.Lamb hotpot
69.Chocolate Mocha Protein Cake
70.Blueberry Overnight Oats
71.Tempeh Bacon BLT
72.Honey Mustard Pork Tenderloin
73.Protein Banana Cream Pie
74.Scrambled Egg Muffins
75.Banana Caramel Milkshake
CONCLUTION
 INTRODUCTION
What does a gastric sleeve do?
A gastric sleeve acts by removing a substantial part of
your stomach permanently. As your stomach 's
capacity is drastically diminished, it can only hold a
small portion of food. After eating far less food, you
would feel full and be less hungry between meals.
With the gastric sleeve, how much weight will I lose?
Usually, up to 70% of the excess weight loss is
expected to be lost. From the baseline starting point,
the sleeve gastrectomy usually results in 25 to 35
percent body weight loss or 50 to 70 percent excess
weight loss. The difference between your target weight
and your present weight is your excess body weight.
A NEW DIET THAT IS HEALTHY
Gastric bypass surgery decreases your stomach 's size
and improves the way food reaches your bowels. It 's
critical to get adequate nourishment after surgery while
keeping your goals for weight loss on track. You may
be advised by a doctor:
Slowly eat and drink: To stop dumping syndrome, take at least 30 minutes
to eat your meal.
Keep your meals small: Eat a few small meals per day. You will start
with six small meals a day, then move to four meals, and finally, three meals
a day when you adopt a daily diet. Around half a cup to 1 cup of food should
be included in each meal.
Drink water between meals: You'll need to drink at least 8 cups of fluids
a day to prevent dehydration. But consuming too much liquid can leave you
feeling overly full at or during mealtime and keep you from eating enough
nutrient-rich food.
Chew food thoroughly: The new opening that leads into your small
intestine from your stomach is very narrow and can be blocked by larger food
bits. Blockages prevent your stomach from leaving food and can cause
vomiting, nausea, and abdominal pain. Until swallowing, take small bites of
food and chew them to a purified consistency.
Focus on high protein foods: Before eating other foods in your meal, eat
these foods.
Avoid high in fat foods and sugar: these foods move rapidly and induce
dumping syndrome through your digestive system.
 GASTRIC SLEEVE BARIATRIC RECIPES

1.CHOCOLATE ORANGE PUDDING

Prep: 15 Minutes
Cook: 50 Minutes
Serves: 6
Ingredients
• Melted butter
• Extra 75g melted unsalted butter
• 1/2 cup light milk
• 3/4 cup raw caster sugar
• 1 egg
• 1 1/2cups self raising flour (gluten free)
• 3 Tbsp cocoa powder
• Finely grated zest
• juice of 2 oranges
• 1/2 cup roughly chopped chocolate orange lollies
• 3/4 cup brown sugar
• 1 1/2cups boiling water
• Vanilla ice-cream
Method
1. Preheat the oven to 180C. Lightly grease a 6 cup size ovenproof dish
out of melted butter. Mix the extra melted butter, milk, raw castor
sugar and eggs in a bowl and shake until tender. Stir in the flour and
cocoa for 2 tsp, then beat until smooth. Stir the orange zest in it.
2. Spoon bata cut into prepared bowls, then stir in the lollipops of
chocolate orange. Mix the brown sugar and the remaining cocoa in a
small bowl and spread it on the surface of the butter. Attach the
butter to the orange juice and boiling water, then cook for 50 minutes
or serve with vanilla ice cream until cooked with the squares after
checking.

2.SPLIT PEA SOUP

prep time: 9 Minutes
cook time: 2 Hours 1 Minutes
total time: 2 Hours 10 Minutes
Ingredients
• 8 cups of water
• 1 lb. bag dry split peas
• 1 ham bone
• 2 cups diced ham
• 2 cups diced onions
• 2 cups diced carrots
• 1 Tbsp butter
• 2 Tbsps Olive Oil
• 1 ½ Tbsps onion powder
• 1 tbsp minced garlic
• 2 bay leaves
• 2 sprigs thyme
• 1 diced russet potato
Instructions
Stove Top
1. Have the peas washed. Put the water in a large soup pot, split the
lentils and unclean ham bones and bring them to a boil.
2. All ingredients except potatoes are added. Decrease it to a simmer.
3. Let the soup cook with a little crack for a couple of hours. This gives
the pea time to cook and thicken the soup and absorb it perfectly
from the bones of the ham (recommend 5 + hours and more for
higher altitudes).
4. Around 40 minutes before dinner, add the potatoes.
5. Remove the ham bone / hawk, bay leaf and thyme stalks as soon as
the potatoes are tender. Serving and enjoying!
Instant Pot
1. Have the peas washed. To the 6 + quart instant pot , add all of the
ingredients. Please make sure the pot is not more than 2/3 full.
2. Secure the pan (or press the 'Pressure Cook' button) and set it to cook
on high for 25 minutes.
3. When finished, 10-15 minutes pass before the quick release valve is
triggered. This allows for a gradual release of much of the stress,
allowing the soup to cook longer.
4. Remove the stems of the bones / hawks, bay leaves and thyme. Serve
and Enjoy!
Slow Cooker
Have the peas washed. In a large slow cooker (5 quarts or more), add all the
ingredients. Cook it on low for 8 hours or on high for 6 hours. When the peas
are soft, they are ready to serve and the soup has reached the amount of
thickness you want.
Remove the stalks of ham bone / hawk, bay leaf and thyme and serve!

Nutrition
Calories: 343 kcal, Carbohydrates: 33 g, Protein: 19 g, Fat: 15
g, Cholesterol: 33 mg, Sodium: 1188 mg, Potassium: 912 mg, Fiber: 9
g, Sugar: 6 g, Calcium: 68 mg, Iron: 2.3 mg

3.CHICKEN FRIED RICE

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients
• 3 cups of long grain cooked brown rice
• 3/4 lb bonelss skinless chicken breasts, diced into 4-inch pieces
• 1 Tbsp divided toasted sesame oil
• 1 Tbsp divided canola oil
• 1 carrots blend
• 1/3 cups frozen peas
• 3 chopped green onions
• 2 minced cloves garlic
• 2 large eggs
• 3 Tbsp low sodium soy sauce
• Salt and fresh ground black pepper
• Sriracha

Instructions
1. Heat 1 1/2 tsp of sesame oil and 1 1/2 tsp of canola oil in a large non-
stick skillet over medium to high heat. Once the chicken pieces are
warmed, season with light salt and pepper and sauté for
approximately 5 to 6 minutes until cooked through. Place a plate with
the chicken and put it on one side.
 2. Add the remaining 1 1/2 tsp of sesame oil and 1 1/2 tsp of canola oil,
then return the skillet to medium-high heat. Add the mixture of peas
and carrots and green onion and cook for 1 minute, then add the
garlic and proceed to cook for another 1 minute. Over the edges of
the ute pan, push the vegetables, add the eggs in the middle, and cook
and bake the scam.
3. Return the rice to the chicken skillet. Add soy sauce to season and
add salt and pepper to taste. If required, serve hot with Srirach.

4.BEEF BONE BROTH

ACTIVE TIME: 30 minutes
TOTAL TIME: 9 to 24 hours
INGREDIENTS
• 4 pounds beef bones (A mixture of bone marrow and bone marrow
contains little flesh on them)
• 2 medium unpeeled carrots (cutted into 2 inch pieces)
• 1 medium leek, end trimmed (cutted into 2 inch pieces)
• 1 medium quartered onion
• 1 halved crosswise garlic head
• 2 celery stalks (cutted into 2 inch pieces)
• 2 bay leaves
• 2 tbsps black peppercorns
 • 1 tbsp cider vinegar
PREPARATION
1. Preheat the oven to 450F. In a pan or on a rimmed baking sheet,
place the beef bones, mustard, onions, carrots and garlic and fry for
20 minutes. Toss the contents of the pan and continue to fry until
deep brown for 20 minutes.
2. Fill 12 cups of water (well filtered) with a wide (at least 6-quart)
stockpot. Add the celery, bay leaves, vinegar and black pepper. With
some juice, scrape the fried bones and vegetables into the pot. To
cover the bones and vegetables, add more water if needed.
3. Bring this to a gentle boil and cover the pot. Decrease the heat and
cook in the oven with a small amount of azalea, sometimes with at
least 8 hours of skimming foam and 24 hours of extra fat in the oven.
The more you boil it, the better your broth will be. (Do not leave the
top of the oven, just cool and continue mixing for a while the next
day) To make sure that the bones and vegetables are fully submerged,
add more water. You can cook similar quantities of broth in a small
cooker.
4. Remove the pot from the heat and let it cool down a little. Using a
fine mesh sieve to spread the brown and discard the bones and
vegetables. Keep cooling in small containers until only wet, then
refrigerate overnight. On top of the pepper broth, strip the hard fat.

5.TURKEY MEATBALL RECIPE

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 12
Ingredients
• 1 pound ground turkey lean
• 3/4 cup Panko bread crumbs
 • 1/4 cup chopped sweet onion purple
• 1 large lightly beaten egg
• 2 cloves chopped or pressed garlic
• 3 tbsp Worcestershire sauce
• 1 tbsp soy sauce
• 1 tbsp yellow mustard
• 1 tsp red pepper flakes
• 1 1/2 tsp cajun seasoning
• 1/2 tsp ground cumin
• 1/2 tsp ground sea salt
• 1/2 tsp ground pepper
• 2 tbsp butter
• 1 tbsp olive oil
Instructions
1. Use a mixing bowl to add the ground turkey and all the ingredients.
2. With a wooden spoon, stir in the turkey meatballs.
3. With clean hands or a wooden spoon, combine well.
4. Create little balls of golf size with your own hands
5. Make meatballs for turkey by hand
6. Place them on a dish or tray.
7. Heat the butter and olive oil on a wide scale over a medium heat.
8. Attach the turkey meatballs and cook them on each side for a couple
of minutes.
9. Cook the turkey meat in butter and olive oil in a cast iron skillet pan.
10. Using a wooden spoon, turn them over. Rotate them so that
they are uniformly cooked.
11. You want to get them deep, dipped golden brown (sometimes
they look almost free, but they don't look!). Turkey meatballs can get
very dark.
12. Cover the pan until each side is browned and cook for a
further 5 minutes.
13. In a cast iron scallop, turkey meat is cooked.
14. Use the meat thermometer and you can remove the meatballs
from the pan when it hits 120-135 degrees.
15. Cut a ball of meat in half and check if it has been finished, to
 be extra sure. Cooking the meat perfectly with the turkey is
important.

6.PEANUT BUTTER BALLS

Prep Time: 30 minutes
Chilling time: 1 hour 20 minutes
INGREDIENTS
• 1 cup creamy peanut butter
• 6 tbsps unsalted butter
• 2 cups powdered sugar
• 1/2 tsp pure vanilla extract
• 1/8 tsp salt
• 12 ounces chopped semi sweet chocolate
INSTRUCTIONS
1. Line the parchment paper with a large baking sheet. Set aside, only.
2. Whisk together the peanut butter and butter in a large mixing bowl,
using a handheld mixer, until well mixed. Add the powdered sugar,
vanilla extract, and salt and mix until fully mixed, preventing the
bowl from scraping as required.
3. Pour out the peanut butter mixture, roll it into balls and put it on a
prepared baking sheet using a tbsp measuring spoon or cookie scoop.
With a peanut butter ball, move the baking sheet to the fridge for 20
minutes.
4. Put the chopped chocolate in a microwave-safe, medium-sized dish.
Stir well in intervals of 20-30 seconds after each phase in the
microwave until fully melted and smooth.
5. Then remove the baking sheet from the refrigerator with the peanut
butter balls. Dip in the melted chocolate for each peanut butter, then
return to the baking sheet.
6. Transfer the baking sheet to the fridge for 45 minutes to 1 hour or
until the chocolate has hardened until the peanut butter balls are
coated in the chocolate.
7.MINI CAPRESE BITES
Prep Time: 20 Mins
Ingredients
• 1 pt. halved grape tomatoes
• 10 to 12 small mozzarella cheese balls
• 32 (4 inch) wooden skewers
• 1/4 cup extra virgin olive oil
• 2 tbsps balsamic vinegar
• 1/4 tsp kosher salt
• 1/4 tsp pepper
• 6 (thinly sliced) fresh basil leaves
• Kosher salt and pepper
How to Make It
1. Mix half a tomato halve, 1 slice of cheese and one more tomato halve
in each slice and put the skewers in a shallow serving dish.
2. Shake the oil and the 3 ingredients that follow. Sprinkle with salt and
pepper and basil. Rain oil mixture on skewers;
3. It is possible to replace a package of fresh mozzarella sliced into 1 (8-
oz.) 1/2-inch cubes.

8.STRAWBERRY FROZEN YOGURT

Prep Time: 10
Total Time: 4 hours 10 minutes
INGREDIENTS
2 cups of milk Greek yogurt
1/4 cup of honey
1 tbsp fresh lemon juice
 1 tsp vanilla extract
1 cups stems removed and finely diced strawberries
INSTRUCTIONS
1. Stir together all ingredients until well mixed. Adjust the sugar to
your liking.
2. Add a jar that is freezer-safe, seal the Lid and refrigerate for 4-6
hours or only firm or overnight.
3. Before serving, sit for 20-30 minutes to loosen up. For a creamy
consistency, stir and mash up before serving.

9.EGG ROLL IN A BOWL

prep time: 15 minutes
cook time: 15 minutes
total time: 30 minutes
servings: 4 servings
INGREDIENTS
Sauce
• 1/2 tbsp cornstarch
• 3 tbsps lite soy sauce
• 3 tbsps chicken broth
• 2 tsp sesame oil
 • 1 tbsp light brown sugar
• 1 tbsp rice vinegar
• 1/2 tbsp sriracha
• 1/4 tsp white or black pepper
Egg Roll
• 1 tbsp vegetable oil
• 1 cup thinly sliced red onion
• 1 tbsp finely minced ginger
• 1 tbsp finely minced garlic
• 1 pound ground pork
• 1 cup red bell pepper
• 1 package coleslaw mix or 16 ounces chopped cabbage plus 1 and 1/2
cups matchstick carrots
• 2-3 green onions, for garnish
• white rice for serve

INSTRUCTIONS
1. Sauce: Start with the sauce whispering together. Using a fork to
whisk the cornstarch and 1 tbsp of soy sauce together in a small
bowl. The remaining 2 tbsps of soy sauce, 3 tbsps of chicken broth, 2
tbsps of sesame oil, 1 tbsp of light brown sugar, 1 tbsp of rice
vinegar, 1/2 tbsp of Srirach sauce, and 1/4 tbsp of white pepper are
added when smooth. Whisk until set aside and smooth.
2. VEGGIE PREP: As soon as cooking is done, get all ready! Halve
the red onion and thin one section of it. Stir well with ginger and
garlic. Open the mixture of coleslaw or cut the cabbage. Remove
from the red pepper the stems and seeds and very thinly cut the red
pepper and then horizontally cut it. Thinly sliced green onions.
3. Cook pork: Heat a medium (minimum 12 inches) or large, deep
sauce pan over medium heat. Add 1 tbsp of vegetable oil and add to
the quota with a whisk. Decrease the heat to medium when the oil
becomes shiny, and add 2-3- onions. For a minute, cook and then
reduce the flame to medium height. Stir in the ginger and garlic and
 cook (or until fragrant) for 30 seconds to one minute. Place the
onions on the edges of the pan, turn the heat up, and add the ground
pork to the middle of the pan. For 30 seconds, cook it without
stirring. Mix the onion, garlic and ginger in the pork, then use a
wooden spoon to cut the meat and cook until yellow, around 5-7
minutes.
4. Cook Wet: Decrease the heat to medium high. Add red pepper and
cholesterol into a whole bag (or chopped cabbage and matchstick
carrots). It may seem like a lot, but it looks fantastic. Stir for 2
minutes, then add the sauce and stir. For around 2-4 minutes,
continue cooking, stirring and combining the ingredients or until the
sauce is soaked and the whole crop is soft.
5. Finish: To taste, add additional soy sauce, sauerkraut and pepper
and / or salt as desired. Garnish with green onions. Serve with rice as
desired or. You can add some Srirach Mayo if you like creamy
ingredients.

10.GREEN SMOOTHIE RECIPE

Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Equipment
• Blender
Ingredients
• 2 cups fresh spinach
• 1 cup frozen mango
• 1/2 cup frozen pineapple
• 1/2 frozen banana
• 1-2 tbsps parsley fresh
• 1/2-3/4 cup coconut water
Instructions
1. In a blender, place the couch, mango , pineapple, banana, parsley and
coconut water. I suggest using a high-powered blender such as
Vitamix,
2. Mix until smooth or soft. Serve 1 glass now.
Notes
Provide supplies with add-ins at Smooths. Here are some suggestions that can
be applied to this simple smoothie recipe for additional nutrients:
• 1 tbsp chia seeds
• 1 tbsp horn seeds
• 2 tbsps plain, not flavored pea protein powder
• 1 tsp spirulina powder
• 1 tsp chlorella powder
• 1 scoop of greens drink powder
Nutrition
Calories: 231 kcal | Carbohydrates: 56 g | Protein: 5 g | Fat: 1 g | Sodium: 179
mg | Potassium: 1213 mg | Fiber: 8 g | Sugar: 41 g | Calcium: 117 mg | Iron: 3
mg
11.ZUCCHINI LASAGNA
PREP TIME: 30 minutes
COOK TIME: 50 minutes
INGREDIENTS
For the sauce:
• 1/4 cup extra-virgin olive oil
• 4 minced cloves garlic
• 2 jars crushed tomatoes
• 1/2 tsp
• kosher salt
For the zucchini:
• 3 large zucchini
• 1 tsp
• kosher salt
For the filling:
16 ounces of ricotta whole milk cheese
2 ounces of low-moisture coarsely grated whole-milk mozzarella
2 ounces Pecorino Romano cheese coarsely grated (about 1/2 cup)
1/4 cup fresh basil leaves that are finely chopped
2 minced, divided cloves garlic
1 tsp
finely grated lemon zest
1 large egg
Fresh ground black pepper

For assembly:
• 4 ounces
• whole-milk low-moisture mozzarella cheese, grated
• 2 ounces Pecorino Romano coarsely grated cheese
• Olive oil
• 4 tbsps thinly sliced, divided fresh basil leaves
INSTRUCTIONS
1. Make the sauce: Heat oil over medium heat in a medium saucepan
until stiff. Add the garlic and mix until fragrant, for 1 to 2 minutes.
Add salt and pasta, then wash the jars with 1/2 cup water; To the
saucepan, add tomato water. Stir gently for approximately 30 minutes
until the oil is on top of the sauce. Season to taste and, if needed,
season with salt and pepper, then slightly cool and remove from the
heat.
2. Fry the zucchini: Meanwhile, cut the zucchini crosswise in half,
then cut each piece along the length into 1/4 inch thick planks. Place
the zucchini pieces in a bowl, toss gently with the salt and place for
15 minutes in a sink or bowl to drain. In the center of the oven,
arrange a rack and heat the oven to a temperature of 450 ° F
3. Arrange two rimmed baking sheets with glasses paper. Between the
baking sheets, divide the zucchini planks into single layers, then dry
with a paper towel. Fry the zucchini until it becomes dry to the touch,
for 10 to 15 minutes. Filling and preparing for assembly in the
meantime.
4. Fill: Stir together all the filling ingredients in a large bowl.
5. Prepare for assembly: For assembly, stir the remaining
mozzarella and pecorino together in a medium bowl.
6. Remove the zucchini from the oven, then reduce the temperature to
375 degrees Fahrenheit and lightly cover the 9x13 inch baking dish
with oil.
7. Spoon in enough tomato sauce so that the bottom of the dish is thinly
coated. Arrange the zucchini planks down the length of the dish in
two rows. There could be a bit of room between the line, which is all
right! Dot half of the filling mixture into a thin layer and spread
carefully. Sprinkle the basil with 1 tbsp, then top with 3/4 cup of the
sauce. Repeat with the stuffing, basil, and sauce with another layer of
zucchini. Top with 3/4 cup sauce with the remaining zucchini.
Sprinkle with a combination of mozzarella-Pecorino.
8. On a baking sheet, place the baking dish. Bake for 40 to 50 minutes,
 until bubbly and golden-brown. Let cool for 10 minutes, then
sprinkle with the remaining 2 tbsps of basil before eating

12.BELL PEPPER NACHOS

Ingredients
• 2 medium green peppers
• 1 medium sweet red pepper
• 1 medium sweet yellow pepper
• 2 medium seeded and chopped plum tomatoes
• 1/3 cup chopped onion
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1-1/2 cups cooked rice
• 1/2 cup shredded Monterey Jack cheese
• 1/4 cup minced fresh cilantro
• 1/4 tsp hot pepper sauce
• 1/2 cup shredded sharp cheddar cheese
Directions
1. Slice the peppers into 1-1/2- to 2-inch pieces. With circles. Cut every
square diagonally in half to form two triangles; set aside. Cook the
tomatoes, onion, chili powder, and cumin in a lightly greased skillet
over medium heat for 3 minutes or until the onion is tender, stirring
 occasionally.
2. Remove from the heat. Stir in the rice, Monterey Jack cheese, hot
pepper sauce and cilantro. Spoon onto each pepper triangle with a
heaping tbsp. Place on baking sheets which are greased. Sprinkle of
cheese of cheddar.
3. Broil 6-8 in. 3-4 minutes or until the cheese is bubbly and the rice is
heated through the heat.
4.

13.SOUTHWEST DEVILED EGGS

prep time: 20 MINUTES
cook time: 10 MINUTES
yield: 24 SERVINGS
INGREDIENTS
For the deviled eggs:
• 12 boiled and peeled Eggs
• 1/3 cup plain Greek yogurt
• 3 tbsps mayonnaise
• 1 tsp Dijon mustard
• 3 tbsps sharp cheddar cheese, shredded
• 1 tbsp cilantro, minced
• 2 tsp green onions, minced
• 1 tsp taco seasoning
For the toppings (optional):
• Pickled red onion
• Raw red onion
• Jalapeño
• Pickled jalapeño
• Cilantro
• halved Grape or cherry tomatoes
• Avocado
 • crumbled Bacon
• sliced Green onion
• diced Bell peppers
DIRECTIONS

1. Cut the egg lengthwise in half. Remove the yolks and put in a
medium container for mixing. Place it on a white serving platter.
2. With a fork, scrape until no large pieces are identified. Yogurt,
mayonnaise and mustard are added. Add some more yogurt and / or
mayonnaise if the mixture appears dry.
3. Marinade with cheese, cilantro, green onions and taco seasoning. Stir
to blend. In a piping bag or zip-top bag, put the yolk mixture and cut
a corner. Take the white section of the egg with the yolk mixture.
4. Select as needed. The Deviled eggs are better served immediately.

14.ASIAN SLAW RECIPE WITH PEANUTS

SERVINGS: 8 servings
PREP TIME: 15 mins
COOK TIME: 0 mins
TOTAL TIME: 15 mins

Ingredients
• 10 oz shredded green cabbage
• 10 oz shredded carrot
• 1/2 small shredded head red cabbage
• 1 bunch scallions white and greens
• 1/2 cup cilantro roughly chopped
• 2/3 cup roughly chopped dry roasted peanuts
• Asian Slaw Dressing
• 1/4 cup soy sauce
 • 1/4 cup canola oil
• 2 tbsps truvia
• 1 tbsp fresh ginger grated
• 2 cloves garlic grated
• 1 tbsp sesame oil
• salt & pepper
Instructions
1. Toss the ingredients for the sluff in a bowl.
2. Combine the ingredients of the shake dressing in a separate bowl to
slip over. To combine, toss. Add the peanuts, then toss them again.
Serve with peanuts and extra coriander.
3. Up to 3 days in an airtight container stored in a cool refrigerator.

15.GREEK CHOPPED SALAD

INGREDIENTS
FOR THE SALAD:
3 c. halved cherry or grape tomatoes
2 large English chopped cucumbers
 1 large seeded and diced green bell pepper
1 large seeded and diced red bell pepper
1 cup of diced red onion
1 cup of pitted and roughly chopped Kalamata olives
1/2 cup of chopped fresh mint
1/3 cup of chopped fresh parsley
1/3 cup of chopped fresh oregano
1 8-oz. block of feta, diced
FOR THE SALAD DRESSING:
1/2 cup of squeezed fresh lemon juice
zest of 1 lemon
1/4 c. white balsamic vinegar
1/4 c. extra-virgin olive oil
6 medium minced garlic cloves
2 tsp. Dijon mustard
1/4 tsp. kosher salt
1/8 tsp. freshly ground black pepper

INSTRUCTIONS
FOR THE SALAD:
1. Combine all the salad ingredients, except the whipped cheese, in a big
bowl. Gently toss to mix.

FOR THE SALAD DRESSING:

Mix all the ingredients of the salad dressing with water In a small bowl
TO FINISH THE SALAD:
2. It is best to prepare this salad a few hours right before serving to get
the best flavor.
 3. Put aside, fold gently every hour or so, until ready to serve. Add
more dressing when ready to serve if desired. Then the whipped
cheese is added and folded again to blend. With extra salt and freshly
ground black pepper, sprinkle gently.

16.PESTO BREAKFAST PIZZA

Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Servings: 8
Ingredients
1 serving cooking spray
5 large beaten eggs
2 chopped and drained plum tomato
4 slices crumbled cooked bacon
1 tbsp whipped cream cheese
½ tsp dried parsley
1 pinch salt
ground black pepper
2 tsp basil pesto
 1 package pre baked pizza crust
1 cup shredded Cheddar cheese
Directions
1. The oven should be preheated to 425 degrees Fahrenheit
2. A medium cooking spray skillet; warm over medium heat.
3. In a bowl, put together the boiled eggs, onions, bacon, cream cheese,
parsley, salt and pepper. Cook and stir for 3 to 5 minutes, until the
eggs are set.
4. Spread the pesto evenly over the crust of the pizza and layer it with
the egg mixture. Sprinkle the end with cheese.
5. In the preheated oven, melt the cheese and bake until the pizza is hot,
10 to 15 minutes. Slice and serve.

17.ZOODLES WITH VEGAN “MEAT” SAUCE

Servings: 4
Prep Time: 5 minutes
Total Time: 20 minutes
Ingredients:
1 tsp olive oil
½ medium finely diced onion
"Beyond Beef" 1 pound Beyond Burger soil
1 tbsp Italian seasoning
28 oz canned crushed tomatoes
½ tsp salt
8 cups uncooked zucchini
Instructions:
1. Over medium heat, chop the onion in olive oil for 3-5 minutes, until
it is translucent.
2. Turn the heat to medium-high and cook for about 5 minutes or until
the meat is no longer pink. Add ground beef alternatives and cooked
Italian pots.
3. In the cooker, put the pieces and salt and cook for 10 minutes.
 4. Remove the spiral jellies on the side of each package for around 2-4
minutes or until gently softened when cooking the sauce.
5. Serve jaggery with tomato sauce on top. If needed, garnish with fresh
basil or cheese substitute (macros not included)
6. Store in the refrigerator in an air-tight container for 3-5 days.

18.PROTEIN HOT CHOCOLATE

ingredients
1 scoop protein powder (unsweetened)
2 tbsp unsweetened cocoa powder
2 tbsp monk fruit sweetener
1 tsp of vanilla bean paste
1/4 cup of hot water
1 tbsp hot coffee
1 cup of almond milk
instructions
1. In a small saucepan, measure all of the dry ingredients (including the
honey). On a low heat, put the sauce pan. Then stir together until well
blended with the dry ingredients.
2. Gently stir in hot water (this will make your hot chocolate nice and
creamy) until a creamy paste is formed.
3. Turn the bottom of the pan to medium high and shake gently over the
non-dairy milk and coffee. (if you are use it)
4. Shake the liquid until the mixture is hot and boiling, over medium-
high heat.It can be take 3-5 minutes or so.
5. Transfer the mixture carefully to a large mug and enjoy it!

19.ASIAN RED CABBAGE SLAW WITH

PEANUTS
Total: 15 min
Prep: 15 min
Yield: 6 servings
Ingredients
2 tbsps roasted no-salt-added creamy peanut butter
1 tbsp spicy mustard
1 tbsp toasted sesame oil
1 tbsp soy sauce
Two tablespoons of new ginger, peel and rub.
2 tsp honey
About 2 tbsps Juice of 1 lime
6 cups of packed thinly sliced red cabbage
1/4 cup of thinly sliced fresh basil
2 tbsps chopped fresh cilantro
3 thinly sliced scallions, green and white parts
2 to 3 tbsps chopped roasted unsalted peanuts
Directions

1. Combine the peanut butter, mustard, sesame oil, soy sauce, ginger,
honey and lime juice in a large bowl. To coat, add the cabbage, basil,
cilantro and scallions and toss.
2. Transfer to a dish, sprinkle with peanuts and serve right away.

20.EDAMAME HUMMUS
prep time: 15 MINUTES
cook time: 0 MINUTES
total time: 15 MINS
Ingredients
1 1/2 cups shelled edamame
1/3 cup water
1/3 cup tahini
2 tbsp olive oil
1 tsp sesame oil
juice of 1 lemon
2 garlic cloves
1/2 tsp cumin
1 tsp salt
1/2 tsp pepper
1 big handful cilantro
Instructions
1. Boil them in a medium pot for 3-4 minutes, if you use frozen
edamame. Strain and put aside.
2. Add the adamant, water, tahini, olive oil, and sesame oil to your food
processor and puree for 2 minutes ,
3. Purify it again for 4-5 minutes with lemon juice, garlic, cumin, salt ,
pepper and coriander leaves.
4. Customize the taste if you like more salt or herbs.
5. Place in an airtight container in the refrigerator for up to 2 weeks

21.THAI CHICKEN COCONUT CURRY

TOTAL TIME: 20 TO 25 MINUTES
PREP TIME: 5 MINUTES
COOK TIME: 15 TO 20 MINUTES
INGREDIENTS:
2 to 3 tbsps coconut oil
1 large sweet Vidalia or diced small yellow onion
1 pound diced boneless skinless breast of chicken
3 minced cloves garlic
 2 to 3 tsp finely chopped ground ginger
2 tsp ground coriander
one 13-ounce can coconut milk
1 to 1 1/2 cups of shredded carrots
1 to 3 tbsps Thai red curry paste
1 tsp kosher salt
1/2 tsp freshly ground black pepper
about 3 cups fresh spinach leaves
1 tbsp lime juice
1 to 2 tbsps brown sugar
1/4 cup of finely chopped fresh cilantro
rice, quinoa, or naan

DIRECTIONS:
1. Add oil, onion and cook over medium-high heat in a large skillet,
until the onion begins to soften for about 5 minutes; stir occasionally.
2. Add the chicken and cook for about 5 minutes or until the chicken is
done; to ensure even cooking, flip and stir frequently.
3. Add the garlic , ginger, coriander and cook until fragrant or about 1
minute; stir frequently.
4. To mix, add coconut milk, carrots, Thai curry paste, salt , pepper and
stir. Reduce heat to medium and cook the mixture slowly for around
5 minutes or until the volume of the liquid is preferred and thickened
slightly.
5. To mix, add spinach, lime juice and whisk. Cook the spinach until it
tastes like brown sugar, extra vegetable paste, salt , pepper, etc. for
around 1 to 2 minutes.
6. Serve evenly slowly. It is best to keep the curry warm and fresh, but
keep it airtight for up to 1 week in the fridge.
22.SLOW COOKER PULLED PORK RECIPE
Prep Time: 10 mins
Cook Time: 8 hrs
Total Time: 8 hrs 20 mins
Ingredients
2.5 pounds pork tenderloin
1 cup BBQ sauce
1 tbsp apple cider vinegar
1 tsp chili powder
1tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
Instructions
1. Place the pork under a slow cooker. Apply apple cider vinegar and
BBQ sauce.
2. Sprinkle on top of the pork with chili powder, garlic powder, salt and
pepper.
3. Put in the pan and cook for 8-9 hours on low or 5-6 hours on high,
until the pork is easy to separate.
4. Remove the pork and let it rest for 10 minutes on the cutting board.
 5. For toasted burger buns or burgers, serve the pork cut into rolls. Or
serve tacos, casidilas, nachos or wrappers of lettuce.
Nutrition
Serving: 1/3 pound
pork | Calories: 207kcal | Carbohydrates: 7g | Protein: 32g | Fat: 5g
| Cholesterol: 98mg | Sodium: 512mg | Sugar: 6g

23.ITALIAN RICOTTA CHEESECAKE

Prep Time: 20 mins
Cook Time: 1 hr 40 mins
Cool Time: 3 hrs
Total Time: 2 hrs

Ingredients
2 ½ cups Superfine Almond Meal
1 tbsp of sugar
3 tbsps of unsalted butter
pinch of salt
1 pound of cream cheese
1 cup of sugar
2 pounds of ricotta cheese with whole milk
5 eggs
seeds from 1 vanilla bean
2 tbsps of cornstarch
1 pound of sliced fresh figs
½ cup of sliced toasted almonds
¼ cup of honey

Instructions
 1. Preheat the oven to 350F.
2. In a food processor, put the nuts, sugar, butter and salt and keep the
process on top until the butter is the size of rice.
3. Set aside the almond mixture at the bottom of the 9 'spring pan to
make the crust.
4. In a standing mix of light and shaking cream cheese and sugar, whip
attachment at high speed for around 4 minutes.
5. Next, add 4 more minutes to the ricotta and whip. Stop and scrap.
6. Add 1 egg at a time until fully combined, stop and scrape.
7. Finish by adding the cornstarch and vanilla bean seeds and mix until
mixed.
8. Pour the batter over the top of the crust and transfer the springform
pan to a 13x9 pan
9. In the oven, put the pan on the rack and fill it with water until 1 inch
is in the pan.
10. Bake for 90 to 100 minutes or until slightly loose in the
middle.
11. Cool on a rack at room temperature and then cool in the
refrigerator absolutely.
12. Using fresh sliced figs, toasted almonds and honey to garnish
the top of the cheesecake.
Nutrition
Calories: 451kcal | Carbohydrates: 32g | Protein: 15g | Fat: 31g | Cholesterol: 117mg | Sod

24.SESAME GINGER SALMON

prep time: 45 MINUTES
cook time: 20 MINUTES
total time: 1 HOUR, 5 MINUTES
INGREDIENTS:
1/4 cup olive oil
2 tbsps soy sauce
 2 tbsps rice vinegar
2 tbsps sesame oil
2 tbsps brown sugar
2 pressed cloves garlic
1 tbsp grated fresh ginger
1 tbsp sesame seeds
4 thinly sliced green onions
4 salmon filets
FOR THE HONEY GINGER GLAZE
2 tbsps honey
1 tsp soy sauce
1 tsp sesame oil
1/2 tsp Sriracha
1/2 tsp grated fresh ginger
1/2 tsp sesame seeds

DIRECTIONS:
1. Combine the mixture of honey, soy sauce, sesame oil, cilantro, ginger
and some sesame seeds in a small bowl to make the glass.
2. In a medium bowl, mix the olive oil, soy sauce, rice vinegar, sesame,
brown sugar, garlic , ginger, sesame, and green onion.
3. Combine the ginger marinade and salmon file in a gallon-sized
ziplock bag or large bowl; turn the bag occasionally and marinate
overnight for at least 30 minutes.
4. Preheat the oven to 400 ° F. Cover a 9 × 13 baking dish lightly with
nonstick spray.
5. Place the marine fillets in a marinated baking dish and bake with a
fork for about 20 minutes until the fish is easily stirred.
6. Serve the salmon with a glass of ginger honey immediately.
25.SHRIMP CEVICHE
Total: 2 hrs 30 mins
Servings: 8
Ingredients
Poaching liquid
2 quarts water
¼ cup kosher salt
Ceviche
1 pound of raw shrimp (peeled)
Juice of 2 lemons
Juice of 2 limes
Juice of 2 oranges
1 cup diced seeded peeled cucumber
½ cup finely chopped red onion
2 seeded serrano chiles and finely chopped
1 cup diced seeded tomato
1 chopped avocado
1 tbsp roughly chopped cilantro leaves, (more leaves for garnish)
1/4 cup extra-virgin olive oil
¼ tsp kosher salt
Directions
1. Combine water and 1/4 cup salt in a large saucepan; bring to a boil
over very high heat in boiling water. Add the shrimp and instantly
turn off the heat. Let the shrimp sit for 3 minutes or so until it's
cooked. Transfer to a cutting board for about 10 minutes, until it is
cool enough to treat.
2. Place the shrimp in 1/2-inch pieces and place in a medium container.
Add the lemon, orange juice and lime. Stir in the cucumber, pepper
and onion. For two hours, refrigerate.
3. In the shrimp mixture, whisk in the tomato, avocado, chopped
coriander, oil and 1/4 teaspoon salt. Enable it to stand at room
temperature for 30 minutes before serving. Garnish it with coriander
leaves if you prefer.
Nutrition Facts
Per Serving:
169 calories; total fat 11.4g , cholesterol 71mg ; sodium 466mg ; potassium
350mg ; carbohydrates 8.9g ; fiber 2.4g ; sugar 4g; protein 8.9g ; calcium 46
mg
26.GARLIC PARMESAN MASHED
CAULIFLOWER
Prep Time:10 minutes
Cook Time:15 minutes
Total Time:25 minutes
Ingredients:
2 medium cauliflower, cutted into small florets
¼ cup plain greek yogurt
6 tbsp cream cheese
¼ cup yogurt butter
¼ cup parmesan cheese
½ tsp salt
¼ tsp black pepper
¼ tsp onion powder
4 minced cloves garlic
Garnishment, yogurt butter
chives
freshly chopped parsley
Instructions:
1. Over a high heat, put a large pot of water and bring it to a boil. Add
the florets of cauliflower and allow for 8-10 minutes to cook.
2. If the cauliflower fork has softened, drain it for a moment or two and
allow it to rest in the strainer. Transfer on a baking sheet or platter
lined with a paper towel. Soak as much moisture in a paper towel as
possible.
3. In a flower processor or high-powered blender, add the cauliflower.
Stir in Greek yogurt, cream cheese , butter, powdered onions , garlic,
salt and pepper.
4. 3-5 minutes of grinding, ensuring that each bar is scraped across the
bowl to ensure that the whole bowl is perfectly processed. To reach
the consistency of potato cream, you need to process some more.
5. Put it directly in the 350 degree F oven for 8-10 minutes when the
 cauliflower is cold.
6. Immediately serve. Garnish with butter and/or bits of freshly cut
parsley.

27.HALIBUT WITH CREAMY DILL SAUCE

Total:27 mins
Prep:7 mins
Cook:20 mins
Servings:4 servings
Ingredients
4 halibut fillets
2 tbsps olive oil
1 tbsp butter
1 finely chopped shallot
3/4 cup heavy cream
2 tbsps fresh chopped dill
1 tbsp chopped fresh parsley
salt and pepper

Steps
1. Collect ingredients.
2. Heat oven 425.
3. Use olive oil to brush the halibut fillets and sprinkle with salt and
pepper.
4. Bake for 15 to 20 minutes or cook with halibut and garnish with a
fork. Place on a lightly-grated baking dish.
5. Meanwhile, the butter is heated and tender until tender,
6. To taste, add milk, dill, parsley and salt and pepper.
7. Just bring it to a boil.
8. Over the baked halibut, serve the sauce.
28.RASPBERRY MUFFINS
prep time: 15 mins
cook time: 15 mins
total time: 30 mins
Ingredients
2 cups of all-purpose flour
2 eggs
½ cup granulated sugar
1 cup dairy-free milk
¼ cup softened dairy-free butter
½ tsp salt
1 tbsp baking powder
1 tsp pure vanilla extract
1 pint raspberries
Preparation
1. Preheat the oven to 425 degrees. Place a muffin tin 12 cups. About
12-15 large muffins will be made.
2. Blend together the flour, granulated sugar , salt and baking powder in
a big bowl.
3. Add the eggs, milk , butter and pure vanilla extract. Just stir well.
4. Into the batter, fold the raspberries.
5. Fill the baffle with the muffin tin so that it is nearly finished.
6. For about 15 minutes, bake the muffins.

29.FIRE-ROASTED VEGETABLE SALAD

YIELDS: Serves 6 (makes 10 cups)
TOTAL TIME: 2 hrs
Ingredients
1 garlic clove
2 tbsps high-quality red wine vinegar
4 medium zucchini, sliced lengthwise
3 husks and silks removed ears corn
2 cored ripe tomatoes
1/2 cup of extra-virgin olive oil
3/4 tsp. kosher salt
1/2 tsp. pepper
2 unpeeled whole onions
2 red bell peppers
2 yellow bell peppers
1 cup of lightly packed fresh mint leaves
How to Make It
1. To build a wood fire on a camp grill or fire ring, use about 4 logs and
some glitter; cook on the medium side (the above cooking can only
keep your hand for more than 5 to 7 seconds) for about 1 hour.
 Change the fire so that there are small logs in the center of the thick
area, and big logs in the middle of the side.
2. Cut the garlic into pieces and placed it in a small bowl with the
vinegar. Toss the oil with 2 tbsps, 1/2 tsp. In a wide bowl of chopped
onion, corn and tomato. About salt, and tsp. Of 1/4. Pepper Pepper-
Pepper
3. Place the onions in a few small logs in the onion room and cook,
turning around every 10 minutes or so, pressing with a fork for about
25 to 40 minutes, until completely black and soft. Meanwhile, leave
the chopped peppers all over the house and simmer for a few
minutes, about 20 minutes, until fully cooked. Move to a board with
the vegetables and leave to cool.
4. No portable device is used, but place it in a great cooking position.
Grill zucchini, corn and tomatoes (in batches, if necessary), turning
occasionally until the signs of the grill appear, depending on the
distance from the flames.
5. From the blackened end, take out the onion and pepper. In a big
bowl, cut the corn kernels from the bottle. Remove the seeds, split the
remaining vegetables into pieces or slices and add the mixture.
6. To stir, use the remaining table spoon. Apply the remaining of 1/1 tsp
of oil to the vinegar. It's all pepper and salt. Gently toss the
vegetables and add salt and pepper to taste mint-like.
7. Or by adding 8 briskets every 30 minutes, cook the vegetables over
medium heat (350 to 450).
30.HOMEMADE TZATZIKI SAUCE
Prep: 10 mins
Total: 10 mins
Serves: 8
INGREDIENTS
1 English cucumber peeled and grated
2 cups Greek yogurt
1/8 tsp cayenne pepper
2 minced cloves garlic
2 tbsp lemon juice freshly squeezed
2 tbsp chopped dill fresh
1/2 tsp sea salt
1/4 tsp ground black pepper
INSTRUCTIONS
1. Prepare the cucumber: Use a fork to spread the cucumber into a small
bowl. Add 1/4 teaspoon of salt and mix, then let it sit for
approximately 10 to 15 minutes. This will help keep the water out of
the cucumber so that it won't end with the watery tajjiki sauce. I
usually place it on a paper towel in a jar, then pour in the liquid, so
you never run out of water at all.
2. Combine the red pepper, raw garlic, lemon juice and dill with the
yogurt in a medium-sized cup. Stir in your cucumbers. Add salt and
pepper and adjust to taste as needed.
3. Cover the bowl with plastic wrap and refrigerate before eating for at
least 4 hours. Serve and chill.

31.TUNA CAKES WITH LEMON DIJON

SAUCE
 yield: 4 cakes
prep time: 15 minutes
cook time: 20 minutes
total time: 35 minutes
Ingredients
Tuna Cakes:
2 4-oz cans of White Albacore Tuna (drained)
1 Tbsp Greek Yogurt
1 egg
2-3 Tbsps Grated Parmesan Cheese
1 Tbsp minced Fresh Chives
Salt and Pepper
Dash Cayenne Pepper
Wedges from 1/2 Lemon
Lemon Dijon Sauce:
1/4 cup Plain Greek Yogurt
1 tsp Dijon Mustard
Zest from 1/2 Lemon
Juice of 1/2 Lemon
1 Tbsp minced Fresh Chives
Salt and Pepper
Dash Sweetener
Instructions
1. Drain the fish with the tuna and gently flake it.
2. Mix all the ingredients together until well combined.
3. Four patties to make.
4. Heat 2 tablespoons of olive oil in a medium-hot frying pan.
5. Brown on either side for 10 minutes. As the cake for the first time is
delicious, be very careful.
6. Add the ingredients to a bowl to make the sauce and mix well.
7. Serve the cake on a bed of lettuce with lemon dijon sauce and lemon
zest.
32.MAHI MAHI WITH COCONUT RICE AND
MANGO SALSA
Prep: 30 mins
Cook: 30 mins
Additional: 1 hr
Total: 2 hrs
Servings: 4
Ingredients
2 tbsps olive oil
1 ½ tsp soy sauce
2 tsp lemon juice
1 crushed clove garlic
2 tsp red pepper flakes
1 tsp fresh ground black pepper
½ tsp minced fresh ginger root
2 tbsps chopped green onion
1 pinch salt
4 (4 ounce) mahi mahi fillets
2 cups of uncooked jasmine rice
2 cups of water
1 cube chicken bouillon
1 tbsp butter
¾ (14 ounce) can coconut milk
2 tbsps white sugar
1 ½ tsp butter
1 ½ tbsps white sugar
1 ½ cups of cubed fresh mango
Directions
1. Mix the olive oil, soy sauce, lemon juice, garlic, red pepper flakes,
black pepper, ginger, green onion and salt together in a dish. Attach
the mahi mahi and uniformly toss it into the suit. Cover the bowl with
 plastic wrap and marinate in the fridge for 1 hour.
2. Heat the broiler in the oven and place the oven rack in the centre of
the oven.
3. In a saucepan , bring the rice, water, Boolean chicken, and 1
tablespoon of butter to a boil over a high heat. Heat, cover , and
simmer over medium-low heat for about 20 minutes until the liquid is
absorbed. For 2 tbsp. With milk from sugar and coconut. Stir in the
rice and cook until you have prepared most of the coconut milk.
4. When cooking the rice, remove the mahi mahiti from the marinade
and shake off the excess. Discard the surviving marinade. In a large
baking dish, put a single layer of fish in it. Using a fish skewer to
shake quickly for 10 to 15 minutes until it is broiled in a preheated
oven. Cover an aluminum foil sheet with the baking dish if the fish
turns brown too easily.
5. Melt 1 1/2 tsp of butter and 1 1/2 tsp of sugar in a skillet over
medium-high heat. As the mixture starts to bubble, stir the mango
cubes in. Cook and mix until a smooth mango is available.

33.SPAGHETTI SQUASH CHOW MEIN

Ingredients
Spaghetti Squash Chow Mein
1 (1/2 pounds) boneless, skinless chicken breast (cutted into bite-size)
1 tsp soy sauce
1 tbsp shaoxing wine, sake or dry sherry wine
1/2 tsp Chinese five spice
1/2 tsp baking soda
Pinch of black pepper
2 ounces shiitake or mushrooms button
2 ounces julienne carrot
3 ounces sugar snap peas (cutted into halves)
4 ounces Bean sprouts
2 green onions
1 tsp toasted sesame oil
1 tsp toasted sesame seeds
Sauce
3 tbsp oyster sauce
1/4 cup chicken stock
3 tbsp Cooking oil
1 tbsp chopped garlic
1 tsp grated ginger
1 chopped red chili
DIRECTIONS
Spaghetti Squash Chow Mein
1. Preheat a oven to 400F.
2. Cut the spaghetti squash in half lengthwise and extract the seeds
entirely.
3. On a leather, paper-lined baking sheet, place the cut sides of the
squash at the bottom.
4. Bake in a preheated oven for between 35 and 40 minutes. Let the
handle cool.
5. To extract the strained pulp from the squash, use a large fork and
place it in a bowl.
6. Heat a large skillet over elevated heat; add 1 tbsp. Add oil and
chicken; cook for 2 minutes on each side.
7. Remove the chicken from the wok and put it on a tray.
8. Now the heat is hot and empty; add 2 tablespoons of oil, garlic ,
ginger and pepper. Cook for about 1 minute.
9. Add the mushrooms and carrots and cook for about 2 minutes, until
soft.
10. Add squash, snap peas, cooked chicken and sauce.
11. Cook for 1 minute; add the bean sprouts and green onions.
12. Cook for about 1 minute, until all ingredients are well mixed.
13. Remove the oil and sesame oil from the heat and garnish with
it. Enjoy! Enjoy! Enjoy!! Enjoy!
34.CHOCOLATE ORANGE PUDDING
SERVES: 4
INGREDIENTS
Chocolate Orange Pudding
3 oz chocolate
2 cup of milk
zest of one orange
½ cup of sugar
8 egg yolk
4 Tbsp cornstarch
2 Tbsp cocoa powder
2 Tbsp unsalted butter
2 Tbsp orange liqueur
DIRECTIONS
1. In a bowl, melt the chocolate mixed with a bunch of water, make sure
that the bowl does not touch the water (or melt every 20 seconds in
the microwave with a stir) and does not store.
2. Heat the milk over medium heat with the orange zest until it has
cooked through.
3. Stir in the sugar, kusum, cornstarch and cocoa powder together. Add
the milk to the egg mixture, stirring continuously until all the milk is
added, a small amount at a time.
4. Return the liquid to the pan and cook over medium heat, stirring
occasionally, until thickened, around 3 minutes. Remove from
immediate heat and scrape into pots (to avoid continued cooking of
pudding). Incorporate chocolate, butter and liqueur until completely
mixed.
5. Place it in the cup now and wrap each surface with plastic wrap (to
avoid any skin formation) if you want to serve the pudding in a
separate cup. Otherwise, cover the pudding surface with plastic wrap
 and chill until ready for an hour and a half.
To Assemble
Up to 2 days in advance, pudding can be made. Garnish it with a dollop of
whipped cream and a fresh slice of orange to serve.

35.ROAST SPICED CHICKEN

Total Time
Prep: 20 min. Bake: 1-1/2 hours + standing
Makes: 12 servings
Ingredients
3 tsp dried thyme
2 tsp salt
2 tsp seasoned salt
2 tsp pepper
1/2 tsp garlic powder
2/3 cup of cubed butter
1/3 cup of lemon juice
2 tbsps Dijon mustard
1-1/2 tsp paprika
1/2 tsp garlic salt
1 chicken, Roasted around 6 to 7 pounds

Directions
1. Preheat a oven to 425 F. Mix first 5 from ingredients in a bowl. Melt
the butter in a small saucepan; whisk in the lemon juice, mustard,
paprika and garlic salt. Just keep warm.
2. Sprinkle the chicken with half the thyme mixture. Place the chicken
in a shallow roasting pan opposite the breast on top of the rack. Bald
wings under the chicken; drumsticks are bound together.
3. Use the 1/2 cup butter mixture to brush the outside of the chicken;
 sprinkle with the remaining thyme mixture. Roast for 1 hour. Bathe
with the remaining butter mixture every 15 minutes. (Cover it
separately with foil if the chicken turns brown very quickly)
4. Read 170 ° -175 until cooked for 30-60 minutes or the cleanest
portion of the oven Remove the chicken from the oven; leave to stand
15 minutes with foil before carving the tent.
Nutrition Facts
1 serving: 390 calories, 27 g fat, 132 mg cholesterol, 918 mg sodium, 2 g
carbohydrate, 33 g protein.

36.CAJUN ONION RINGS

Total: 25 min
Prep: 15 min
Cook: 10 min
Yield: 4 servings
Ingredients
1 1/2 cups sour cream
1 1/2 cups milk
2 tbsps hot pepper sauce
2 large (sliced into rings) red onions
1 tsp celery salt
1 tsp onion powder
1 tsp garlic powder
 1 tsp mustard powder
1 tsp paprika
1 tbsp chili powder
1 tsp white pepper
Salt
2 cups self-rising flour
Vegetable oil
Directions
1. Sprinkle the whipped cream, milk and hot sauce together in a large
bowl. In the flour season, add the onion rings and separate. In a broad
baking dish or pie dish, mix celery salt, onion powder, garlic powder,
mustard powder, paprika, chili powder, white pepper , salt and flour.
2. In a big Dutch oven, heat about 3 inches of oil at 350 degrees
Fahrenheit.
3. From the liquid mixture, remove the onion rings and dredge them
into the flour mixture. Repeat the double-coat process on the rings.
Place the onion rings in batches and fry them in oil for around 5
minutes. Remove the paper towel rings from the paper towel plate
and season with salt when heating, then switch to a serving dish.
Serve with Crab Burgers and Rimled Celery Root.

37.CHERRY BERRY BLISS SMOOTHIE

Prep Time: 5 mins
Cook Time: 0 mins
Total Time: 5 mins
Equipment
Blender
Ingredients
2 tbsp of concentrated black cherry
Collagen or whey with 1 1⁄2 tbsp
 1 cup unsweetened almond milk OR 1⁄2 cup unsweetened coconut
milk + 1⁄2 cup water OR 1⁄2 cup unsweetened coconut milk
I1 cup of frozen berries and 1/2 cup of organic raspberries and
blueberries.
1 tsp to 1 tablespoon of matcha
A handful of healthy new greens like spinach or spring mix
Fruit Monk
Optional add-ins:
Vanilla Splash
To make it creamier, 1/2 tsp lecithin
Chia seeds of 1⁄2 tbsp
Vitamin C and antioxidants with 1 tsp THM Baobab Boost Powder
Strong source of vitamins, minerals , and antioxidants, 1⁄4-1⁄2 tsp
Moringa Leaf Powder
Instructions
1. Combine the ingredients until smooth. Drink and enjoy!
Nutrition : Total Fat: 5.7g, Total Carbohydrates: 44.1g, Dietary Fiber:
11.8g, Protein: 13.1g
38. BEST-EVER BEEF STEW
YIELDS: 8 SERVINGS
PREP TIME: 15 MINS
TOTAL TIME: 1 HOUR 25 MINS
INGREDIENTS
1 tbsp. vegetable oil
2 lb. beef chuck stew meat (cubed)
1 tbsp. extra-virgin olive oil
1 chopped onion
2 peeled and cutted carrots
2 chopped stalks celery
Kosher salt
Freshly ground black pepper
3 minced cloves garlic
1/4 c. tomato paste
6 cup low-sodium beef broth
1 cup red wine
1 tbsp. Worcestershire sauce
1 tsp. dried or fresh thyme leaves
2 bay leaves
1 lb. halved baby potatoes
1 cup frozen peas
1/4 cup freshly chopped parsley

DIRECTIONS
2. Heat oil in a large Dutch oven or heavy bottled medium-heat
container. Add the beef and cook in batches if possible, looking at all
sides, for 10 minutes. Transfer the beef to a plate
 3. In the same pot, cook the onions, carrots and celery until tender. With
salt and pepper, season. Add the tomato paste and garlic and cook for
2 minutes, until the garlic is fragrant and the tomato paste is dark.
4. Return the beef to the Dutch oven and then add the broth, wine,
Worcestershire sauce, thyme and bay leaves.
5. Bring it to a boil and reduce the heat to a low level. With salt and
pepper, season. For 30 minutes, heat the beef.
6. Add the potatoes and cook until the potatoes are tender, covering
them for about 15 minutes.
7. Remove the bay leaves from the harbor. Stir in the peas and cook for
2 minutes, until sweet. Garnish with served buffalo parsley.

39.BLACKENED SALMON TACOS

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 8 tacos
Ingredients
For the blackened salmon
 1 tbsp paprika
1 tsp cayenne
1 tsp dried thyme
1 tsp cumin
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp black pepper
1 tsp kosher salt
4 (6 to 7ounce) pin bones removed pieces salmon
2 tbsps oil
For the tacos
8 corn or flour tortillas
2 cups romaine lettuce shredded
1 cup diced tomato
1/2 cup diced red onion
2 tbsp minced cilantro
1/4 cup tomatillo avocado salsa
1 lime cut into small wedges

Instructions
1. To make salmon: In a small bowl , mix the spices. On a plate or
other flat surface, place the mixture and place the salmon portions
next to one meat at a time. Over medium heat, heat a large bottled
heavy pan or cast-iron skillet and add oil. To the rim, add the salmon
meat. For 2 to 3 minutes or until the skin is rough, cook on each
hand. Open the skin with a fork and spread it over a wide area once
the salmon has cooled down a little.
2. To assemble: Place the tortillas until the edges are lightly burnt on
top of an oven. Load each tortilla with lettuce , tomatoes, onions,
about 1/2 of each fillet of salmon, a splash of cilantro, a pinch of
fresh lime, and a pinch of sour cream or salsa.

Nutrition
Serving: 1taco | Calories: 228kcal | Carbohydrates: 16g | Protein: 19g | Fat: 10g | Cholester

40.PEACH-BERRY BLISS SHAKE

Prep: 5 mins
Yields: 1 serving
Ingredients
2 scoops of Vanilla All-In-One Protein Shake Mix (Paleo or plant-
based)
2 tsp Extra Fiber
1/2 cup frozen blueberries
1/2 cup of frozen peach slices
1/2 avocado
8 oz. unsweetened coconut milk
1 tbsp chia seeds

Directions
1. Mix the ingredients together until smooth (gently raise the speed of
the blender to keep it creamy if you are using Paleo Shake Mix).
2. Through adding ice cubes, the vibrator can be thickened or combined
with more cold water. The joy of pure fruit!
41.BANANA CREAM PIE SMOOTHIE
Yield: 2 servings

Ingredients
1 cup of sliced ripe banana
1 cup of vanilla low-fat yogurt
1/2 cup of low-fat milk
2 tbsps of whole wheat graham cracker crumbs
1 tbsp nonfat dry milk
1/2 tsp vanilla extract
3 ice cubes
Graham cracker crumbs
Instructions
1. On a baking sheet, arrange the collar pieces on a single layer and
leave to stand until firm (about 1 hour).
2. In a blender, place the frozen bananas and the remaining ingredients.
Until smooth, process. Using graham cracker crumbs to sprinkle.
Immediately serve.`
42. PARMESAN CRISPS
PREP TIME: 5 MINS
COOK TIME: 5 MINS
TOTAL TIME: 10 MINS
Ingredients
1 Cup Parmesan Cheese shredded
Everything but the Bagel Seasoning
Instructions
1. Preheat a oven to 400 degrees F.
2. Line leather sheets for baking sheets with cut sheets.
3. On a prepared baking sheet, make a flat ounce of the Parmesan
cheese.
4. With seasoning, sprinkle the top (if need!)
5. With how big your crepes are, baking time is going to change. I had
3-4 rounds and I had 10 minutes to bake them.
6. Before removing, allow the crepes to harden / cool on a baking sheet.
Nutrition
Calories: 78kcal | Carbohydrates: 1g | Protein: 7g | Fat: 5g
| Cholesterol: 11mg | Sodium: 268mg | Potassium: 21mg | Fiber: 1g | Sugar: 1g | Calcium:

43.TOFU STIR-FRY
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
 Yield: 3
INGREDIENTS
2 Tbsps + 2 tsp avocado or olive oil divided
1 lb pressed extra-firm tofu
2 minced cloves garlic
1 roughly chopped red bell pepper
1 medium roughly chopped red onion
5 cups bag fresh broccoli florets
rice: white, brown or cauliflower,Any of them
green onions and sesame seeds
Teriyaki Sauce
1 Tbsp avocado or olive oil
1/4 cup of low-sodium tamari
1/2 Tbsp maple syrup
2 minced cloves garlic
2 tsp chili garlic sauce
1 tsp grated fresh ginger
INSTRUCTIONS
1. Heat the oil over a large saucepan over medium heat. When hot (be
sure to add the tofu sizzles when adding them to the pan), include the
tofu and cook for around 10 minutes , stirring frequently. This is
achieved when the tofu cube turns golden on all sides. Transfer it to a
plate or tub.
2. Shake the ingredients for the sauce together in a small bowl when
you cook the tofu.
3. On the same scale, add the remaining 2 tsp of oil. Add the garlic and
onion and cook for around 2-3 minutes, until fragrant. In the skillet,
add the broccoli and red bell peppers and cook for about 5 minutes.
In the skillet, add the sauce and tofu and cook for approximately 5
minutes or until the broccoli is smooth, yet crispy and bright green.
Garnish with straw-fry tofu, green onion and sesame seeds with your
choice of rice.
44.VEGETARIAN JAMBALAYA
Total: 40 min
Prep: 10 min
Cook: 30 min
Yield: 4 servings
Ingredients
2 tbsps extra-virgin olive oil
3 stalks celery plus 2 tbsps chopped celery leaves
3 carrots (cutted into chunks)
1 red halved and cutted onion
1 red bell pepper
1 tbsp chopped fresh thyme
1 tsp hot smoked paprika
Kosher salt and fresh ground pepper
1 1/4 cups of converted white rice
1 15-ounce can diced fire-roasted tomatoes
1 One and a half cups of black-eyed frozen peas
8 ounces trimmed and thinly sliced okra
Directions
1. Heat the olive oil over a medium-high heat in a large skillet. Add
chunks of celery, carrots, and red onions. Cook for about 2 minutes ,
stirring occasionally, until the vegetables are slightly soft. Add the
bell pepper, thyme, paprika, 1/2 teaspoon salt, and a few black pepper
bits. Cook for 1 minute or so, stirring until toasted with paprika.
2. To the skillet, add the rice and whisk in the quota. Add the tomatoes,
1/2 cup of water, and black eye peas. Bring to boil, then lower the
fire. Boil the 15-ounce rice for about 15 minutes.
3. Spread the rice on top. Once the okra is smooth, continue cooking the
rice for another 5 minutes. Remove from the heat and quit to stand
for 3 minutes, covered. Season with salt and pepper with a fork and
 sprinkle with rice flour and celery leaves.

45.PINA COLADA BREAKFAST SHAKE

Serves: 2
INGREDIENTS
1½ cups coconut milk
1 cup pineapple juice
2 cups frozen pineapple chunks
6 oz coconut yogurt
⅓-2/3 cups quick oats
2 bananas
INSTRUCTIONS
1. Add all of the ingredients to the mixer.
2. Mix until it is absolutely smooth.
3. To reduce the taste of strong pineapple, chill for 10-15 minutes if
necessary.
4. Only serve it cold.
5. Enjoy! Enjoy!
46.SKINNY VANILLA PROTEIN MILKSHAKE
Prep Time: 5 mins
Total Time: 5 mins
INGREDIENTS
2 cups of unsweetened vanilla almond milk
3/4 tsp vanilla bean paste
2 level scoops vanilla protein powder
About 5 small squirts of liquid stevia
1 cup of ice cubes
Swirl of fat free whipped cream
Fresh cherries
INSTRUCTIONS
1. To the blender, add almond milk, vanilla bean paste, protein powder
and stevia.
2. Process for 1 minute at Medium speed to blend the whole blender if
necessary, scrape the blender sides if necessary.
3. Add ice cubes and process them for extra minutes at high speed.
4. Serve with whipped cream and cherries in the glasses and top.
47.OVERNIGHT APPLE OATMEAL

Ingredients
2 tbsp butter
4 medium peeled and diced apples
3/4 cup brown sugar
1 1/2 tbsp cinnamon
2 cups old fashioned oats
4 cups water
Instructions
1. Cut the butter into small pieces and put it at the bottom of the cooker
slowly. When doing this, clean a pat of butter on the sides of the
cooker to avoid the edges from forming a crust.
2. With the diced apples, cover the butter patties.
3. Sprinkle on top of the apples with cinnamon,
4. Sugar and cinnamon on apples
5. Fill with 2 cups of oats.
6. Pour 4 cups of water gently
7. Do not encourage
8. Put it in a low setting and cook for 8-10 hours overnight.
9. If you like your own oats, serve as is, or add milk on top of it!

48.VEGGIE BURGER WRAPS

INGREDIENTS:
1 veggie burger
 Morningstar Black Bean Burgers
1 whole wheat tortilla wrap
1 Laughing Cow Cheese Wedge
green leaf lettuce
shredded carrots
alfafa sprouts
Sriracha, hot sauce, mustard or ketchup
DIRECTIONS:
1. Cook your veggie burgers until crispy according to the directions.
Place the tortillas and sprinkle your cheese over them while cooking
veggie burgers. Add lettuce leaves, carrots and sprouts to the top.
Top up with VG burgers and a dash of hot sauce or Srirach.
2. Serve with fruits, Enjoy!

49.ACORN SQUASH SOUP

Total: 2 hr 40 min
Prep: 20 min
Inactive: 1 hr
Cook: 1 hr 20 min
Ingredients
3 whole, 8 cups acorn squash (cooked)
6 shallots, 1 cup diced and peeled
 6 peeled garlic cloves
3 tbsps olive oil, plus 1/3 cup extra-virgin olive oil
1 tbsp salt
1 tbsp pepper, cracked
1 stick unsalted butter
4 cups chicken stock
1/4 tsp cayenne
1/4 tsp white pepper
1 tsp dry sage
1 tsp savory
1 cup heavy cream
1 tbsp Worcestershire sauce
1/3 cup grated Parmesan
Directions
1. preheat the oven to 350 degrees Fahrenheit. At the equator, cut the
squash in half and remove the seeds with a spoon. At each end, cut a
flat space so that the squash becomes flat. Arrange the squash with
aluminum foil on a baking sheet line, then cut the ends. Peel and
grate the squash and squeeze the juice. Peel and grate the squash and
squeeze the juice. Peel and grate the squash and squeeze the juice.
Add 2 tablespoons of olive oil and season with 1 tablespoon of salt
and freshly chopped pepper. Bake in a hot oven for around 1 hour,
until very smooth and caramelized and crushed. Remove it from the
oven and, when cool enough to treat, remove the squash from the
skin. Preserve the fried lentils and squash with the garlic. Work
should be done up front.
2. In a large Dutch oven, heat 1 tbsp olive oil and 2 tbsp butter over
medium-high heat and start foaming the butter, add the raw diced
sheets, and cook until raw for around 5-6 minutes. Grade and stir to
reduce any tenderness with 1/2 cup of chicken stock. Add the
preserved squash, fried lentils and garlic and then the remaining
chicken stock and reduce the heat to medium-low. To combine,
whisk, then combine with a stick mixer. It'll be really dense with the
mixture. Tamarind, white pepper and herbs are added. Heat gently
over medium-low heat and stir in the cream and Worcestershire
 sauce. Mix it again with a stick blender when the mixture is slowly
ignited, then stir in 1/4 cup permafrost then reduce ignition. Serve
with a big drop of extra virgin olive oil, fresh slices of black pepper
and a light sprinkle of the remaining parmesan. In the soup bowl,
serve with laddal.

50.CHOCOLATE PROTEIN TRUFFLES

Prep Time:10 minutes
Total Time:10 minutes
Serving Size:10 -12 truffles
Ingredients
TRUFFLES:
1/2 cup natural almond butter
4 tbsps whey or hemp protein powder
3 tsp raw cocoa powder
2 tbsps honey
Pinch of salt
TOPPINGS:
2 tsp sesame seeds + 2 tsp black sesame seeds, combined
2 tbsps bee pollen
2 tbsps unsweetened coconut flakes
DIRECTIONS
1. In small to medium containers, add almond butter, protein powder
and cocoa powder; mix until mixed. Drain in salt and honey; blend
again until thick.
 2. On a few plates, spread the black and white sesame seeds, bee pollen
and coconut flakes. Take the almond butter mixture's hipping spoon
and make a ball with the palm of your hand; roll the ball to the top of
the choice. Repeat with the whole almond butter mixture until it
forms 10 to 12 truffles. Move to a small cutting board or plate and
cool slightly harder for about 15 minutes.

51.MANHATTAN CLAM CHOWDER

YIELD: Makes 1 serving
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
INGREDIENTS
2 bacon slices (cutted)
1/3 cup of chopped onion
3 tbsps diced green bell pepper
3 tbsps diced celery
2/3 cup diced peeled boiling potato
1 (8-oz) bottle clam juice
1 cup of diced tomatoes (8 oz) dried, including juice
1 half dozen scrubbed small hard-shelled clams
2 tbsps chopped fresh flat-leaf parsley

PREPARATION
1. Cook the bacon in a 2 to 3-quart heavy saucepan over medium heat,
stirring until golden, for about 5 minutes. Lower the heat to low, add
the onion, bell pepper and celery and cook for about 5 minutes ,
stirring. Stir for 10 minutes, potatoes, bottled clamp juice and
tomatoes (with juice) and chopped on fire. Stir in the clams and cook
for 8 to 10 minutes, covering and stirring occasionally, until the
 clams are wide open. (After 10 minutes, leaving no clams open)
Remove the pan from the heat.
2. Using tongs to remove most of the clamshells, then separate the
clamps and return them in rounds. (Put a few to garnish on their
shells) Stir in the parsley and salt and pepper to taste.

52.GRILLED FISH TACO SALAD WITH

AVOCADO DRESSING
Prep: 20 mins
Cook: 8 mins
Total: 28 mins
Servings: 4
Ingredients
Dressing:
1 large peeled and pitted avocado
1 cup plain yogurt
2 medium chopped cloves garlic
2 tbsps lime juice
1 tbsp honey
½ tsp salt
¼ tsp pepper
Salad:
4 (6 ounce) halibut fillets
1 medium lime
1 tsp ground cumin
1 pinch salt and pepper
8 cups romaine lettuce
1 should have rinsed and drained black beans
1 cup of shredded Colby-Jack cheese
1 cup of diced tomatoes
 1 ½ cups of tortilla strips
2 sheets Reynolds Wrap Aluminum Foil
Directions
1. In a blender, mix together avocado, yogurt, garlic, lime juice, butter,
1/2 tsp salt and 1/4 tsp pepper and make the dressing. After preparing
the salad, cover the dressing until creamy (the dressing will thicken),
and refrigerate.
2. Heat the grill for 10 minutes over medium heat. Place two halibut
fillets on each sheet of wrapped Reynolds aluminum foil to prepare
foil packets. Top the fillets with lime juice, then sprinkle them with
cumin and a pinch of salt and pepper. To create a sealed foil packet,
fold the edges and cream together.
3. Place the foil packets on the grill, close the lid and grill the fish for 8
to 10 minutes or until the fish easily shakes and becomes completely
opaque. Remove from the grill and wrap the foil packets.
4. Serve the lettuce, beans, cheese, tomatoes and tortilla strips on a plate
and prepare the taco salad. Garnish on top of the salad with grilled
fish and serve with avocado dressing.

53.EASY BEEF AND BROCCOLI STIR FRY

Prep: 5 mins
Cook: 10 mins
Total: 15 mins
INGREDIENTS
Sauce
½ cup soy sauce low sodium
 2 tbsp cornstarch
3 minced cloves garlic
3 tbsp cooking wine
3 tbsp honey
1 tsp fresh minced ginger
2 tbsp sesame oil
1/4 tsp red pepper flakes
1 tbsp Sriracha sauce
½ cup beef broth or chicken broth (low sodium)
Beef and Broccoli
1 tbsp olive oil
1 lb flank steak, sliced
1 Head of broccoli
INSTRUCTIONS
1. Whisk together soy sauce, cornstarch, garlic, sherry, butter, ginger,
sesame oil, red chilli flakes, and beef broth in a medium bowl. Put
aside for use until ready.
2. In a large skillet, heat the olive oil and cook until the steak begins to
turn brown, around 4 to 5 minutes. Add the sauce and stir with the
steak, and instantly start thickening it.
3. Add the broccoli and cook until the broccoli is smooth and the sauce
is thick for an additional 2 minutes.
4. Serve over noodles or rice.

54.ZERO WASTE PROTEIN MILK

PREP TIME: 12 hrs
COOK TIME: 10 mins
EQUIPMENT
high speed blender
Nut Bag
INGREDIENTS
 1 Cup Almonds
4 1/2 Cups Water
1/4 tsp Salt
2 Tbsp Maple Syrup
3/4 Cup Hemp Hearts
INSTRUCTIONS
1. Overnight, soak the nuts. Keep them in a cup that has enough space
to cover them with water completely. In these ingredients, not the 4
cups of water listed.
2. Wash them after the nuts are soaked overnight, until the water is
clear.
3. Add the nuts to the high speed blender container.
4. Four cups of water. For 30 seconds, blend higher.
5. Pour milk into a bowl of nuts in a bowl or measuring cup. And for
some more fun, save the nuts.
6. Rinse the drained milk in a blender and pour it back into the bottle.
7. Add salt, maple syrup and the heart of the horn. For a time of 45
seconds, blend.
8. In refrigerator containers and store.

55.CHICKEN & CARROT SOUP

Total Time: 15-30 minutes
Serves: 4
Ingredients
1 tbsp - oil
1 finely chopped onion
2 sliced carrots
3 stalks celery (cutted into small size)
Salt as per taste
Pepper as per taste
5 cups of chicken stock
2 boneless chicken breast halves
Directions
1. Heat the oil. Up to transparent, fry the onions.
2. Add the chicken stock and bring it to boil.
3. Add the celery, onions, chicken breast and salt.
4. For about an hour, let the vegetables and chicken cook.
5. Remove from the flames. Remove the chicken breast from the
flames and let it cool.
6. Split into bits that are bite-sized. Add back to stock.
7. Attach the pepper and bring it to a boil again.
8. Serve it hot.

56.LENTIL SLOPPY JOES

Total: 1 hr 10 min
Prep: 10 min
Cook: 1 hr
Yield: 6 servings
Ingredients
2 tbsps vegetable oil
1/2 small finely chopped onion
1 small finely chopped carrot
1/2 finely chopped bell pepper, red or green
1/2 cup ketchup
1 finely chopped clove garlic
1/2 cup dried picked over and rinsed brown lentils
1/4 tsp dried oregano
Kosher salt and freshly ground pepper
8 ounces ground beef
1 tbsp Worcestershire sauce
6 toasted whole-wheat hamburger buns
6 slices cheddar cheese
Sliced pickles
Directions
1. Heat 1 tbsp of vegetable oil over medium-high heat in a medium
saucepan. Include the onion, carrot, bell pepper and 2 tablespoons
ketchup and mix until the vegetables are slightly soft, around 3
minutes, occasionally. Add the garlic and cook for 30 seconds,
stirring until well mixed.. Bring to a boil and cook for 5 minutes, then
reduce the heat to medium heat until the torch cools and simmer for
35 to 40 minutes (add 1 more cup of water if necessary). Lentils,
oregano and 4 cups of water are added.With salt and pepper, season.
2. Heat the remaining 1 tbsp of vegetable oil over medium-high heat in
a large nonstick skillet. Add the beef and cook , stirring for about 2
minutes with a spoon, until it begins to brown. Apply the
Worcestershire sauce and the other 6 tablespoons of ketchup and
whisk until mixed together. Cook the lentil mixture and add 1 cup of
water, and cook until the lentils and the mixture are thick, stirring
occasionally with salt and pepper.
3. Fill the buns with a mixture of lentils and cheese. Top with pickled
and / or pickled jalpanos.
57.REFRIED BEANS
prep time: 5 MINUTES
cook time: 15 MINUTES
total time: 20 MINUTES
yield: 4 -6 SERVINGS
INGREDIENTS
2 tbsps butter or oil, divided
1 small peeled and diced white onion
4 minced cloves garlic
2 (15-ounce) cans of pinto beans, rinsed and drained
1/2 cup of vegetable stock
1 tsp chili powder
1 tsp ground cumin
1/2 tsp dried oregano
1 tbsp freshly-squeezed lime juice
Fine sea salt and black pepper, freshly cracked
Optional garnishes: fresh, finely chopped cilantro, crumbled or
shredded cheese, diced tomatoes and/or jalapeno sliced cheese
INSTRUCTIONS
1. Heat 1 tablespoon butter (or oil) in a large saucepan until melted,
over medium-high heat. Attach the onions and cook for 5 minutes,
until tender, stirring occasionally. Add the garlic and cook, stirring
occasionally, for another 1-2 minutes, until cooked and fragrant.
2. Combine and mix in the pinto beans, veggie stock, chipotle pepper
powder , cumin and oregano. Until the mixture boils, continue
cooking.
3. Take the pot away from the sun. To mash the beans to your desired
consistency, use a potato masher or a wooden spoon. (Or you can
clean them until smooth in a food processor if you want to make
them super-smooth))
4. Stir in the remaining tablespoon of butter until well melted and
combined. To taste and season, season with lime juice, salt and
 pepper.
5. Serve hot with your favorite garnish on top.

58.SUMMER BORSCHT
Total: 4 hr 50 min
Prep: 10 min
Inactive: 4 hr
Cook: 40 min
Yield: 6 servings
Ingredients
5 medium fresh beets
Kosher salt
2 cups chicken stock
16 ounces sour cream, extra for serving
1/2 cup plain yogurt
1/4 cup sugar
2 tbsps freshly squeezed lemon juice
2 tsp Champagne vinegar
Freshly ground black pepper with 1 1/2 tsp
2 cups of English cucumber, medium diced, (seeds removed)
1/2 cup chopped scallions
2 tbsps of chopped fresh dill, extra for serving
Directions
1. Place the bits in a large container of salted boiling water and cook
until the bits are smooth, for 30 to 40 minutes. Remove the bits with
a chopping spoon into a jar and set aside to cool. Through a fine
sieve, spread the cooking liquid and set aside to cool.
2. Combine the bata cooking liquid, chicken stock, sour cream, yogurt,
sugar, lemon juice, vinegar, 1 tablespoon salt , and pepper in a large
bowl. Use a small paring knife to quit the cold bed, or rub the skin
 with your fingertips. Cut the bits from the small to medium ends.
Beep, cucumber, scallops and broth with dill. Cover and chill for at
least 4 hours or overnight with plastic wrap. With a dollop of sour
cream and an extra sprig of fresh dill, season to taste and serve cold.

59. TURKEY CHILI

YIELD: Serves 8 to 10
PREP TIME: 30 minutes
COOK TIME: 45 minutes
INGREDIENTS
1 tbsp olive oil
2 pounds ground turkey
1 tsp kosher salt
1 large diced yellow onion
1 large diced red bell pepper
2 minced cloves garlic
2 (15-ounce) red kidney beans drained from cans
1 (15-ounce) can diced tomatoes
1 (6-ounce) can tomato paste
1 tsp chili seasoning
 1 tsp dried oregano
1/2 tsp ground cumin
1 1/2 to 2 cups of low sodium broth, beer, or water for chicken
Topping options:
Shredded cheddar cheese
Cheddar cheese crackers
Sour cream or Greek yogurt
Chopped scallions
EQUIPMENT
Chef's knife and cutting board
Dutch oven
Can opener
Measuring cups and spoons

INSTRUCTIONS
1. Brown ground turkey. In a large Dutch oven, heat the oil until
simmering, over medium-high heat. Add the turkey and cut it into
large pieces using a spatula. Season with salt and cook for 4 to 5
minutes until it is browned. Continue cooking the meat with a spatula
in small pieces until the beef is uniformly clear, not longer than 2 to 3
minutes.
2. Add vegetables and flavorings. Add the onion, bell pepper, and garlic
and cook until the onion is tender, about 8 minutes until it becomes
translucent.
3. Connect the spices and cooking liquid and cook for 30 minutes. Add
inactive beans, tomatoes and their juices, tomato paste, oregano,
cumin, pepper seasoning, and 1/2 cup of broth or cooking liquid and
blend well. Tomatoes and beans should be mixed and medium-low
raw peppers should be coated and cooked for approximately 30
minutes until simmered.
4. As needed, taste and adjust the liquid and seasoning. Most of the
turkey cooking liquid can be consumed after warming up. If required,
 add another 1/2 cup of broth or beer until the pepper has the
consistency desired. To your liking, taste and add more pepper
seasoning or salt.
5. With toppings, serve. Serve with raw peppers with the desired
toppings. The cheese cracker is the perfect crank for kids, and they
like the sticky top.

60.DUNGENESS CRAB CAKES

yield: 6 SERVINGS
prep time: 35 MINUTES
cook time: 20 MINUTES
total time: 55 MINUTES
INGREDIENTS
1 whole egg
1/3 cup mayonnaise
2 tbsps finely chopped chives or scallions
2 tbsps of finely diced red bell pepper
2 tbsps finely diced celery
1 tbsp finely copped fresh dill
1 tsp Old Bay seasoning mix
juice of half a lemon
1 pound of fresh Dungeness crab meat, picked up with some removed
cartilage
1/2 cup panko bread crumbs plus additional 1 cup toasted panko
bread crumbs for breading
1 tbsp olive oil
INSTRUCTIONS
1. To 375 degrees Fahrenheit, preheat the oven.
2. Line a baking tray with a paper spoonful
3. In a medium-sized mixing bow, add the eggs and shake to mix. Add
the mayonnaise, scallops, red bell peppers, celery, dill, lemon juice
 and old bay seasoning mix. Mix the crab meat and 1/2 cup of
pancake bread crumbs together and, if necessary, add extra bread
crumbs so that the mixture retains shape when pressed.
4. Divide the mixture into six equal parts and give each portion about 3
inches in diameter and 3/4 inch thick, the size of a small cake. Place
it on a plate and cool for 30 minutes.
5. Meanwhile, in a bowl , add 1 cup of bread crumbs and toss with olive
oil, spread the crumbs on a lined baking sheet, and toss until just
golden in the oven. Remove and cool.
6. Press each crumb of cake bread crumbs in a shallow dish firmly to
the surface.
7. Place the cake on a lined baking sheet using the same pump for cram
toasting, and move to a medium rack in the oven and bake for 20
minutes. Remove and transfer from the oven to a serving tray.

61.BACON-WRAPPED CHICKEN BREASTS

Total: 1 hr 5 min
Active: 30 min
Yield: 4 servings
Ingredients
1 tbsp olive oil
1/2 small minced yellow onion
2 minced cloves garlic
6 ounces cream cheese
2 tbsps finely chopped chives
1 1/2 tsp Worcestershire sauce
fresh Black pepper and kosher salt
Four 6- to 8-ounce boneless chicken breasts without skin.
12 slices bacon
Directions
1. Preheat the oven to 375 degrees Fahrenheit. Heat the olive oil in a
medium skillet over medium heat.Add the onions and cook until
golden brown, stirring for around 6 minutes. Stir in the garlic, then
 cook for 30 more seconds. Add the cream cheese, chives and
Worcestershire sauce and stir until evenly mixed. Remove the pan
from the heat. Season with salt and pepper to fill in.
2. One side is attached to half of each chicken's breast, so that it opens
like a book. Sprinkle salt and pepper with the chicken, then split the
filling between the breasts, spreading them one by one evenly. Close
the chicken breast with salt and pepper and sprinkle lightly.
3. Place 3 bacon strips side by side on the cutting board, and at the end
of the strips, place them on the right side of the chicken breast. Tuck
the chicken breast 's thin "tail" at the bottom, also for frying, then roll
the breast into the bacon. Repeat with the remaining chicken breast
and bacon strips.
4. On a rimmed baking sheet, set up a cool rack and move the chicken
breasts to the bacon seam-side rack. Bake for about 15 minutes, until
the chicken is almost cooked, and at 155 degrees F for about 15
minutes. Bake the Instant Thermometer Heat the broker and brail the
breasts for about 5 minutes until the bacon is golden brown and
shiny. Serve it hot.

62.SPAGHETTI SQUASH CHOW MEIN

Prep Time: 15 mins
Cook Time: 1 hr
Total Time: 1 hr 15 mins
Servings: 4 servings
Ingredients
1 Spaghetti Squash (1365g)
1 Tbsp Olive Oil
 2 tbsps soy sauce
2 tsp rice vinegar
1 Tbsp oyster sauce
1 tbsp olive oil, some cooking oil
1 small diced onion
4 minced cloves garlic
1 thinly sliced red bell pepper
1 cup of snow peas or sugar snap peas sliced
1 large julienned carrot
kosher salt or sea salt
fresh cracked black pepper
1/4 cup chopped cilantro
Sriracha, chili garlic sauce or spicy sauce

Instructions
1. Preheat the oven to 375 degrees Fahrenheit. Grease with olive oil in a
sheet pan.
2. Scoop the spaghetti squash carefully halfway along the cut seeds and
connecting strands, then put the cut side in the sheet pan that has
been prepared.
3. It should be smooth and quickly divided into strands with a fork to
bake for 45 minutes, or squash meat. Remove the "spaghetti strand"
slowly from the shell and finish. Only set aside.
4. Make the sauce: In a medium dish, mix the soy sauce, vinegar and
oyster sauce (or whiskey for vegetarians). Only set aside.
5. Over medium heat, heat the olive oil in a large skillet. Cook until
tender and add the garlic and onion.
6. Add the red bell peppers, carrots and snow peas. For around 2
minutes, cook the vegetables until smooth.
7. Add strands of spaghetti squash and sauce. Stir all in the pan until the
squash sauce is covered. For about a minute, cook the spaghetti
squash until sweet. It would be incredibly hard not to cook squash.
63.GINGER GLAZED HAM
Total: 5 hr
Prep: 10 min
Cook: 4 hr 50 min
Yield: 8 servings
Ingredients
1 (12-pound) joint ham
7 quarts dry ginger ale
1 cup chunky ginger preserves
2 tbsps hot English mustard
1/2 cup soft dark brown sugar
1/2 tsp ground cloves
Directions
1. Place the joint in a large pan on a hob or burner and add 7 quarts of
dried ginger to the machine. In the pan, bring to a boil and lower the
heat slightly so that it maintains bubbles for 4/2 hours continuously.
2. 4 Preheat the oven to 425 degrees Fahrenheit at the end of 1/2 hour
and start with the glass.
3. Add 1 cup of preserved lime ginger into a dish. Stir in hot English
mustard for 2 tbsps. Add 1/2 cup of light, dark brown sugar and
 sprinkle the ground cloves with 1/2 tsp.
4. Remove the ham from the pan gently after 4 1/2 hours and put it in a
foil-lined baking tray. Slice the skin carefully, leaving a thin layer of
fat. No need for the surface to be scored, just push the glass and put
the tray in the oven with the ham for 20 minutes.
5. Serve cold or hot.

64.FRITA BEEF BURGERS

PREPARATION: 25 MIN
COOKING: 12 MIN
CHILLING: 15 MIN
SERVINGS: 4
INGREDIENTS
Beef Patties
1 lb lean ground beef
1/2 cup bread crumbs
1/4 cup milk
1 lightly beaten egg
2 tbsp ketchup
2 tbsp lime juice
1 tsp paprika
1/2 tsp garlic powder
Salt and pepper
Fries
Canola oil
2 peeled and thinly julienned russet potatoes with a mandolin
Burgers
4 hamburger buns
Ketchup
1 cup of sliced pickled sweet banana peppers
Bottom of Form
PREPARATION
Beef Patties
1. Combine every ingredient in a bowl. With salt and pepper, season. 4
patties in the shape of it. For 15 minutes, refrigerate.
2. Heat the grill and turn up the burners. Have the oil drained. Heat the
deep fryer to 190 degrees Celsius (375 degrees Fahrenheit). Using a
paper towel to place the baking sheet.
3. Grill the patties for about 4 minutes or until the meat is well cooked
on each side. It is prohibited to toast
Fries
1. Fry the potatoes for 3 to 4 minutes, or until they are golden brown.
Drain the paper towel. Season with salt.
Burgers
2. Inside the toasted bun, sprinkle ketchup. Place the patties and arrange
with a collard pepper and fry on the bottom half of the bun. Keep
with you the top of the ban.

65.COLD CUCUMBER SALAD

Total: 2 hr 40 min
Active: 20 min
 Yield: 4 to 6 servings
Ingredients
1 tsp salt
1 cup white vinegar
1 1/2 cups sugar
1 tsp celery seed
1/4 cup vegetable oil
5 cups cucumber slices
1 thinly sliced into rings, medium sweet onion
1 large sliced thinly yellow bell pepper
Directions
1. Bring salt, vinegar, sugar, celery seeds and vegetable oil to a boil in a
medium saucepan, then remove the pan from the heat and leave to
cool.
2. In a large bowl , toss the chopped cucumber, onion and pepper with
the liquid mixture and cool for at least 2 hours and overnight. Only
serve it cold.
Cook’s Note
Score the skins vertically with a fork, Before cutting the cucumber,
but do not peel them. Try the kibi or Persian cucumber. These are
smaller and very short and light in taste than regular cucumbers.
Perfect for salads!

66.VANILLA FROZEN YOGURT

Prep: 5 mins
Additional: 5 hrs
Total: 5 hrs 5 mins
Servings: 6
Ingredients
 3 cups nonfat Greek yogurt
2/3 cup white sugar
1 tsp vanilla extract
Directions
1. Stir the yogurt, sugar and vanilla extract together until the sugar is
dissolved . Cover it . Refrigerate for 2 hours
2. Adjust the chilled mixture according to our directions when making
ice cream until there is a "soft serve" consistency. Shift to one or
two-quart plastic containers with one or two lids; plastic wrap and
seal surface cover. Freezing yogurt should be refrigerated for at least
2 hours or overnight for the best performance.

67.THE ULTIMATE CRAB CAKES

Total: 35 min
Prep: 15 min
Cook: 20 min
Yield: 4 to 6 servings
Ingredients
Extra-virgin olive oil
1 finely minced onion
4 finely minced garlic cloves
1 1/2 pounds jumbo lump crabmeat
1 1/2 cups fresh bread crumbs
 2 tbsps mayonnaise, plus more if need
1 large egg white
1/2 juiced lime
1/4 cup freshly chopped cilantro leaves
Kosher salt and fresh black pepper
Garlic Aioli with Celery Root
Lemon wedges, for garnish
Garlic Aioli with Celery Root:
2 cloves garlic
1/2 cup sour cream
1 cup mayonnaise
1 tbsp celery seed
1 juiced lemon
1/4 cup extra-virgin olive oil
Kosher salt and ground black pepper
Around 2 cups of shredded celery root, shredded using a food
processor or a mandolin grater attachment.
2 tbsps fresh chopped chives
Directions
1. Make the crab cakes first, so that you have time to ice them before
cooking.
2. Heat 2 bunches of olive oil over medium heat in a saucepan. Add the
onion and the garlic and cook until the onion is caramelized, for 5 to
7 minutes. Combine the chopped bread, mayonnaise, egg whites,
lime juice and cilantro until smooth. Place in a bowl and fold in the
crabmeat. With salt and pepper, season. Shape 6 fat crab cakes into
the mixture. To cool, put them on a tray, cover and refrigerate.
3. To serve, heat 3 grades of olive oil over medium heat in a large
saucepan. Add the crab cake and cook it nice and crispy on each side
for about 4 minutes. Serve with new lemon wedges and garlic ale
with celery root on chopped butcher paper.
Garlic Aioli with Celery Root:
Yield: 6 to 8 servings
 1. Mix the garlic and paste it next to your knife. Tip: To make the garlic
grow faster, add a bit of salt and begin to mash with the side of your
knife.
2. In a large bowl, put the paste and stir in the sour cream, mayonnaise,
celery seeds, lemon juice and oil. With salt and fresh pepper, season
well. Fold in the celery roots and ashes that are chopped. Give it a
final taste and, if necessary, adjust the season.

68.LAMB HOTPOT
SERVES: 4
PREP TIME: 20MINS
COOK TIME: 4HR
INGREDIENTS
150g plain flour
8 x 150g lamb neck chops
100ml olive oil
4 thinly sliced onions
3 sliced garlic cloves
2 bay leaves
700g waxy potatoes, peeled, sliced into 1cm rounds
50g melted unsalted butter
1 tbs thyme leaves
200ml chicken stock
GREMOLATA
1 cup finely chopped flat-leaf parsley
1 crushed garlic clove
Grated zest of 1 lemon
METHOD
1. Preheat oven to 180 degrees Celsius.
2. Combine the flour in a plastic container with a touch of salt and
pepper. To cover the lamb evenly, add the lamb sieve and shake the
bag for 30 seconds.
 3. Heat half of the oil over medium to high heat in a large frying pan.
Shake off the lamb's excess flour, then cook in tons, remove from the
pan for a few minutes until golden and separate on each side.
4. With a towel, clean the pan and hold on a medium heat. The
remaining 50 ml of oil is added and the onion is cooked for 10-12
minutes, stirring and stirring until it starts. Add the garlic and cook 3
more minutes or until the garlic is golden brown.
5. In a flame-resistant casserole, place the lamb, then top it with the
onion mixture and bay leaves.
6. Cut the melted butter into pieces and add the thyme and season with
salt and pepper. Arrange the potatoes over the onions, slightly
overlapping them in a round shape.
7. Put our stock in the potatoes, then use a fork to cover the casserole
dish. Place the dish in the oven and cook for 20 minutes, then lower
the temperature of the oven to 130 degrees Celsius and cook for
another 21/2 hours or until the sauce is thicker and the potatoes and
meat are tender.
8. Remove the icon, and then turn to the grill feature for the oven. For 3
minutes or until the potatoes are golden, grill on high heat. Rest while
making grimolata.
9. For the grimolta, put the parsley, garlic and lemon zest together in a
bowl, then stir to combine.
10. Sprinkle with gremolta, divide into hotpot bowls and serve.

69.CHOCOLATE MOCHA PROTEIN CAKE

Prep Time: 10 minutes
Cook Time: 30 minutes
 Total Time: 40 minutes
INGREDIENTS
2 cups gluten-free flour
1 packet Suncore Foods Low GI Mocha Boost Shake Powder
1/4 tsp salt
1 tsp baking powder
1 tsp baking soda
1/3 cup sugar
1/2 cup chocolate chunks
1 cup unsweetened almond milk
1 tsp apple cider vinegar
1 cup brewed coffee
2 tsp pure vanilla extract
1/2 cup grape seed oil
INSTRUCTIONS
1. Preheat your oven to 350 degrees
2. In a bowl , mix your almond milk and apple cider vinegar and let it
sit in it while the rest of the cake is being prepared (about 5-10
minutes). It has a texture similar to "buttermilk" and works well in
vegan baking.
3. Stir your dried ingredients together in a big bowl.
4. Make your own coffee cup
5. For around 30-45 seconds, melt the chocolate pieces in the
microwave.
NOTE
They don't have to absolutely melt, but to stop burning your
chocolate, shake them well before placing them in the microwave.
Stir in the dry cake mixture with your grape oil, vanilla, coffee and
chocolate, then add the mixture of almond milk. Combine until the
batter is smooth and nice.
In our well oiled baked cake pan, put the batter and bake for
approximately 30 minutes.
70.BLUEBERRY OVERNIGHT OATS
Prep Time: 5 mins
Ingredients
1/2 cup of rolled oats as needed
3/4 cup of almond milk
2 tsp chia seeds
1/4 tsp vanilla extract
1 tbsp almond butter
1-2 tsp maple syrup honey
1/4 cup of fresh blueberries for toppings add more
Instructions
1. In a mason jar or bowl, add the oats, milk, chia seeds, vanilla and
blueberries (and the desired sweetness). (You can add as little milk as
you want on the side of the chunky if you like your oatmeal to be
more creamy-you can add 2 more tbsps of yogurt to your creamy
cream (if necessary, you can also add milk free).
2. Using a spoon to shake or blend and combine. Seal and cool in the
refrigerator for a minimum of 4 hours or overnight.

71.TEMPEH BACON BLT

Prep Time: 5 minutes
Cook Time: 25 minutes
Marinating time: 1 hour
Total Time: 1 hour 30 minutes
Servings:4
INGREDIENTS
TEMPEH BACON
 8 oz tempeh sliced into 20 - 24 thin slices
1/4 cup of liquid aminos
2 Tbsps apple cider vinegar
1 tsp light brown sugar
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 cup of water
1-2 tsp liquid smoke
Tempeh Bacon blt Sandwiches
8 slices nice bread
2 avocados
1 thickly sliced mato
4 leaves crisp lettuce
regular or vegan mayonnaise
INSTRUCTIONS
FOR THE TEMPEH BACON
1. Combine the soya sauce, apple cider vinegar, brown sugar, cumin,
smoked paprika and water in a small saucepan.
2. Bring it to a boil and cook it for 1-2 minutes, then turn off the gas. If
used, add liquid smoke.
3. Combine the mood bits with a casserole dish. Offer the top to the
marinade and shake it evenly to the right to ensure that the dish is
distributed evenly.
4. Leave the cover for at least an hour overnight, but allow it to
marinate.
5. Brush your oven gently with a tablespoon of paper on a baking sheet
and 150 C / 300 F of olive oil.
6. Leave the tempered parts on a baking sheet and arrange them.
Arrange the olive oil brush.
7. Place in a preheated oven and bake until the tempeh begins to brown
or for 15 minutes. Bake for an additional 5-10 minutes before cut.
8. Remove from the oven and before use, allow to cool slightly.
FOR TEMPEH BLT SANDWICHES
1. Slice the bread gently into chunks
 2. On top of one slice of bread, melt 1/2 of the avocado and sprinkle the
other slice with mayonnaise if used (vegan or regular).
3. On top of the avocado, layer the tempered bacon slices, lettuce and
tomato parts. Using another piece to slice the bread.
4. Immediately serve.

72.HONEY MUSTARD PORK TENDERLOIN

PREP TIME: 3 hours 45 minutes
COOK TIME: 25 minutes
SERVES: 6
Ingredients
1 tbsp whole grain mustard
2 tbsps Dijon mustard
2 tbsps honey
1 tbsp low sodium soy sauce
Juice from 1/2 a lemon
1 rough chop sprig rosemary
2 pork tenderloins
Salt and pepper
Directions
1. Marinate the pork until you are willing to serve the meal for at least 3
hours. Marinating is suitable overnight. Combine all the mustard,
sugar, soy sauce, lemon juice and pink flowers in a big freezer bag.
Do not add pepper and salt. Shake the bag around in order to get
together. You have to zip it up, obviously, before you shake it.
2. In cold water, wash and dry the bacon. Keep the marinated bags.
Exhale the air, then keep the marinade over the pork. Place the bag
and refrigerate in a jar until ready to serve.
3. Remove from the preheated oven at 400 degrees Fahrenheit 30
minutes prior to cooking. Take out the bag and shake the extra
marinade out, but do not clean it off. Rosemary bits wherever they
 are. Put the marinade away. Season the tenderloins generously with
kosher salt and pepper on both sides.
4. Heat a large pan or iron skillet over medium-high heat, oven-proof.
Add a few teaspoons of olive oil and add some more. Find both sides
of the tenderloin for a total of 10 minutes until they are golden and
raw. For 10 to 15 minutes, move the pan to the oven, until the center
is 137 degrees.
5. Remove from the pan and cover with foil on a cutting board. Take 10
to 15 minutes to rest. Diagonal Pork Medal carved for serving. The
pink pork is pretty good in the middle. They're not in the chicken.
But don't be scared. Serve with any juices that are spread during
carving.

73.PROTEIN BANANA CREAM PIE

Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients
2 Boxes Instant Pudding – Sugar Free Banana Cream
45g Vanilla or Banana Scoops Protein Powder
2 ½ Cups Milk Substitute
1 Medium Banana
½ Cup Whipped Topping
1 Pre-made Pie Crust
Instructions
1. Mix your instant pudding, protein and milk together with a shake or
hand mixer for 1-2 minutes.
2. Cut the banana into slivers,
3. Lightly mix your slivers
4. Add the mixture to your crusty pie crust.
5. Cover Over
6. Keep it in the fridge for 2-3 hours or so.
7. Layer your Whipped Topping on the top.
Nutrition
Calories: 171kcal | Carbohydrates: 24.8g | Protein: 6.2g | Fat: 5.2g
| Sodium: 387.7mg | Fiber: 1.2g | Sugar: 8.2g

74.SCRAMBLED EGG MUFFINS

Prep/Total Time: 30 min.

Makes: 1 dozen
Ingredients
1/2 pound bulk pork sausage
12 large eggs
1/2 cup chopped onion
1/4 cup chopped green pepper
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/2 cup shredded cheddar cheese

Directions
1. Preheat the oven to 350 fahrenheit. Cook the sausage in a large skillet
over medium heat until it is no longer pink; rinse.
2. Put the eggs in a big cup. Stir in the onion, green pepper , salt,
ground garlic and pepper. Stir in the cheese and bacon.
3. Spoon into greased muffin cups with 1/3 of a cupful. Bake for 20-25
minutes until there is a clean knife inserted in the centre.
4. Freeze option: Cool muffins with baked eggs. Cover and put and
freeze until solid on waxed paper-lined baking sheets. Switch to a jar
in the fridge; return to the fridge. For use, put in a greased muffin tin,
 cover with foil loosely and reheat until heated through in a preheated
350 ° oven. Or, microwave each muffin for 30-60 seconds or until
completely cooked.

Nutrition Facts
1 muffin: 133 calories, 10g fat , 224mg cholesterol, 268mg sodium, 2g
carbohydrate, 9g protein.

75.BANANA CARAMEL MILKSHAKE

Prep Time: 15 mins
Total Time: 15 mins
Ingredients
Banana-Caramel MilkShake
1 Cups of (230g) Vanilla ice cream
1/2 Cup of Milk
4 tbsps Salted caramel sauce
1 large ripe banana
Instructions
Process all ingredients until smooth, around 2-3 minutes, in a blender. Serve
in separate glasses immediately and top with extra car mail sauce if needed.

Note:
Test kitchen tip: The use of frozen bananas gives an additional creamy
consistency to the vegetables. Using a high-speed blender for better
performance.
CONCLUTION