Appetizers and breakfast
1. Toasted cinnamon
apples with creamy dip
Preparation time: 20 min
Ingredients:
-
4 medium size apples - organic
-
½
teaspoon cinnamon
-
½ cup organic orange juice
For the creamy dip:
-
9 oz fat free cream cheese
-
4 drops liquid stevia
-
½ teaspoon vanilla extract
-
Handful crispy corn flakes
Preparation method:
1. Preheat the oven to 180C/350F and line
baking tray with parchment paper.
2. Wash apples and cut them into slices,
not too thin.
3. In medium size bowl combine orange juice
and cinnamon.
4. Dip in apple slices and stir so apples
are covered with cinnamon.
5. Arrange apples onto baking tray and bake
for 15 minutes.
6. Leave on wire rack to cool.
Creamy dip preparation method:
1. Place the cheese (room temperature) into
mixing bowl.
2. Stir in stevia drops and vanilla
extract. Combine well and stir in crushed corn flakes.
3. Serve with sliced apples in separate
bowls.
NOTE: Why is this ideal for weight loose?
-
Apples are low in calories and rich in fibers
which are essential for good digestion and they will fill you up. A high fiber
intake is key to weight loss.
-
Cinnamon is old spice which has gained
popularity in weight loss diets because it helps organism to process
carbohydrates more efficiently and therefore it helps you in loosing body
weight.
-
Orange juice is highly rich in vitamin C, famous
antioxidant
2. Grilled sliced
eggplant with aromatic herbs and spiceswww.utilitywarehouse.org.uk/selva
Ingredients:
-
1
large eggplant
-
½
teaspoon ground cumin
-
Pinch
of ground nutmeg
-
Pinch
of ground cloves
-
Pinch
of ground ginger
-
1
tablespoon olive oil
-
1
teaspoon chopped rosemary
-
1
teaspoon mustard seed
-
1
teaspoon thyme
-
½ teaspoon salt
-
¼
teaspoon black pepper
-
1
tablespoon light honey
-
Sour
crème and 1 teaspoon chopped cilantro to garnish
Preparation
method:
1. Preheat the grill and position the
cooking rack 4 inches from heat source, which you have previously sprayed with
cooking oil.
2. Wash and cut eggplant, ¼ inch slices.
Combine spices and herbs with honey and olive oil. Brush each eggplant slice
and arrange them on rack. Grill eggplant until tender, for about 5 minutes.
3. Arrange eggplant slices onto wide plate
and garnish with sour crème. Sprinkle with cilantro and serve.
NOTE: Why is this ideal for weight loss?
-
This meal is low-cal and nutritious
-
Spices in this meal will boost your metabolism
-
Egg plants are rich with fibers, great for
digestion and weight loss
-
Herbs in this meal are great for metabolism and
digestion
-
1 oz grated provolone cheese
-
3 Portobello mushrooms
-
¼ cup balsamic vinegar
-
½ teaspoon fresh thyme
-
1 ½ teaspoon minced garlic
-
1 tablespoon brown sugar
Preparation method:
1. Preheat the grill and place rack 4 inches
from heat source. Lightly sprinkle a glass baking dish with cooking spray.
2. Place the mushrooms, with stem less side
up.
3. In a small bowl combine garlic, thyme,
vinegar and sugar. Pour the mixture over mushrooms and set aside for 10-15
minutes.
4. Take the mushrooms from the glass dish
and grill them for 4-5 minutes, until they are tender.
5. Sprinkle them with grated cheese and grill
for a while until cheese melts. Additionally sprinkle with thyme and serve.
NOTE: Why is this ideal for weight loss?
-
Mushrooms are amazing food, with only 25
calories per cup, so this makes them ideal for weight loss
-
Mushrooms are considered as great substitution
for meat, so if you are vegetarian mushrooms can be on your menu. They will
fill you up for a long time
-
Mushrooms contain fibers which are good for
digestion
-
This meal is low in calories and garlic will
help boosting your metabolism
Preparation time: 15
minutes
-
1 firm and ripe pineapple
-
1 tablespoon grated lemon zest
For the marinade:
-
1 tablespoon olive oil
-
1 ½ tablespoon cinnamon
-
¼ teaspoon ground cloves
-
1 tablespoon lemon juice
Preparation method:
1. Heat the grill or grill pan.
2. Combine olive oil, lemon juice, cinnamon
and cloves in a large bowl. Combine well and set aside.
3. Cut off pineapple crown and cut it in
half.
4. Remove pineapple centre, and peel
pineapple.
5. Cut pineapple in half-rings or stick,
whatever you like.
6. Place the pineapple into marinade a let
it sit for half an hour.
7. Place marinated pineapple onto grill and
cook for 3-4 minutes, medium heat source basting once or twice with remaining
marinade.
8. Grill pineapple for additional 3 minutes
until pineapple is tender.
9. Remove pineapple from heat and serve in
a plate. Sprinkle with lemon zest before serving.
NOTE: Why is this ideal for weight loss?
-
This meal is low in calories
-
Pineapple is full with vitamin C, strong
antioxidant
-
This fruit is full with fibers, ideal for
digestion
-
Pineapple
contains multiple enzymes, which have positive effect on weight loss
USE ONLY FRESH
PINEAPPLE, BECAUSE CANNED ONE IS FILLED WITH SUGAR!
Beverage recipes
1. Baby raw spinach
smoothie
Preparation time: 10
minutes
-
1 cup cold water
-
1 tablespoon fresh mint
-
2 oz fresh baby spinach
-
4 tablespoons lime juice
-
1 banana
-
½ cup blackberries
Preparation method:
1. Wash baby spinach and blackberries.
2. Place all ingredients into food
processor.
3. Pulse until well combined and mixed.
4. Serve in a large glass with ice cubes.
Why is this ideal for weight loss?
-
This beverage is loaded with fibers
-
It does not contain any artificial sugar, only
fruit
-
Green spinach smoothie is low in calories
-
This beverage will fill you up, just like you
had a meal
2. Orange delighthttp://bitly.com/1ANkccW
Preparation time: 5
minutes
Ingredients:
-
2 cups fresh squeezed orange juice
-
1 cup vanilla soy milk
-
3 dates, pitted
-
1 teaspoon honey
-
6 ice cubes
-
Grated orange zest
Preparation
method:
1. In a blender combine orange juice, soy milk,
pitted dates, orange zest, honey and ice cubes.
2. Blend until smooth and foamy, for 30-40
seconds.
3. Serve in large glass. You can additionally
sprinkle more with some grated orange zest.
NOTE:
Why is this ideal for weight loss?
-
Orange contains useful minerals and oils that
clears body from toxic waist
-
This beverage is low in calories
-
Thanks to soy milk, which is naturally full with
proteins, only one glass of this beverage will fill you up
-
Two cups of orange juice in this beverage
contains 8.6 grams of dietary fibers, ideal for weight loss
3. Fresh ginger-lemon tisane
Preparation time: 15 minutes
-
7 cups water
-
½ cup
lemon juice
-
¼ cup peeled and chopped ginger
-
5 tablespoons dark honey
-
½ cup mint leaves
Preparation
method:
1. In a large heavy bottom sauce pan combine
lemon juice, ginger and water.
2. Bring to boil, over medium heat, and
simmer over low heat for 5-7 minutes.
3. Remove from heat and add mint leaves.
Cover with lid and let it rest for 5 minutes.
4. Drain the water and juice through sieve
and pass the mixture through same sieve, pressing ginger and mint leaves.
Discard the remains.
5. Stir in the honey and serve, hot or iced.
Why is this ideal for weight loss?
-
This particular ginger tisane can help you
reduce belly fat
-
Ginger naturally boosts metabolism, which is
great for fat burn and therefore for weight loss
-
This beverage will boost your circulation, and
good blood circulation is key to successful detoxify
-
Ginger will reduce your feeling of hunger
4. Cranberry weight
loss aid
Preparation method:
10 minutes
-
1 quart unsweetened cranberry juice
-
1 quart sparkling water
-
½ cup fresh lemon juice
-
¼ teaspoon ground ginger
-
¾ cup squeezed orange juice
-
1 tablespoon dark honey
Preparation method:
1. Refrigerate cranberry juice, sparkling
water and lemon juice.
2. In a large pitcher mix together all
ingredients and serve in tall chilled glasses.
3. Garnish with lime wedge.
Why is this ideal for weight loss?
-
Cranberries are loaded with organic acids, which
are useful in dissolving fat deposits
-
This beverage is low in calories but high in
fibers
-
It contains ginger, which will reduce your
feeling of hunger
-
This beverage is made with sparkling water, which
also reduces your feeling of hunger
Lunch recipes & salads
http://eepurl.com/blLqkb
-
1 pound sea scallops
-
2 teaspoons grated lime peel
-
3 teaspoons lemon juice
-
1 ½ tablespoon olive oil
-
3 tablespoons dark honey
-
¼ teaspoon chili powder
Preparation method:
1. Preheat the broiler and position the rack
4 inches from heat source.
2. Cover broiler with aluminum foil and
spray with cooking oil.
3. In a large bowl combine chili powder,
honey and lemon juice. Place in scallops and toss couple times so scallops are
covered with marinade.
4. Arrange scallops on broiler pan and broil
scallops for 5-7 minutes, depending on their size. Turn them over and broil for
additional 1-2 minutes. Add some marinade, if left.
5. Serve scallops with roman salad or
asparagus and sprinkle with sauce from broiler pan. Garnish with grated lime
zest.
NOTE: Why is this ideal for weight loss?
-
Scallops are low in cholesterol, but rich in
omega-3 fatty acids, which help to boost metabolism
-
Scallops are good source satiety – inducing
protein to suppress appetite
-
This meal is low in calories
-
Chili powder in this meal will bump up your
metabolism
2. Black seed sesame tofu with soy sauce
Preparation time: 15 minutes
-
¼ cup milk
-
8 oz tofu, drained
-
½ teaspoon salt
-
2 tablespoons black seed sesame
-
½ teaspoon sesame oil
-
2 egg whites
-
¼ freshly ground pepper
-
1 ½ tablespoon bread crumbs
-
Chopped chive
-
1 tablespoon light soy sauce
Preparation
method:
1. Cut the tofu into slices. Place the tofu
into heavy bottom non-stick pan and cook for 5 minutes, over medium-heat.
2. When tofu is slightly brown, transfer it
onto plate.
3. In a bowl whisk egg whites, black pepper
and milk, until well combined.
4. On a wide plate combine bread crumbs,
salt and black sesame seeds.
5. Pour olive oil into non-stick frying
pan. Heat the oil over medium heat.
6. Dip tofu slices into egg mixture. When
well coated and dredge into bread crumbs and black sesame seed.
7. Place into heated pan and cook for 3
minutes on each side, or until lightly brown.
8. Repeat the process with rest of tofu
slices.
9. Serve on wide plate and sprinkle with
chopped chive and soy sauce.
NOTE:
why is this ideal for weight loss?
-
Tofu will fill you up for a long time
-
A 4 oz of
tofu contains only 2 grams of carbohydrates
-
This meal contains black seed which will boost
up metabolism
-
Chive in this meal will help you in faster
dissolving and digesting fatty food
3. Salomon with roasted lemons
Preparation time: 70 minutes
(Sample picture)
Ingredients:
-
4 salmon fillets, each 4 oz
-
½ teaspoon salt
-
2 lemons, quartered
-
½ teaspoon salt
-
1 teaspoon chopped parsley
-
1 rosemary branch – leaves only
-
½ teaspoon chopped garlic
-
1 teaspoon light honey
Preparation
method:
1. Preheat the oven to 180C/350F and line
baking tray with parchment paper.
2. In a small bowl combine lemon juice,
honey and herbs.
3. Place lemons into shallow baking pan and
bake in oven for 1 hour. Let them cool and take out the baked lemon pulp.
4. Place salmon fillets onto lined baking
tray and spread over honey, lemon and herbs mixture.
5. Bake for 15 minutes and serve on plate.
Spread over lemon pulp and sprinkle with garlic.
NOTE: Why is this ideal for weight loss?
-
Salmon is full with omega-3 fatty acids, which
are good tools against excessive weight
-
This meal is low in calories and saturated fat
-
Lemon in this meal will help your digestive
system and it will reduce hunger craving
-
Rosemary and parsley will speed up metabolism
and breakdown fats
4. Berry-spinach
salad
(Sample picture)
Ingredients:
-
4 cups fresh baby spinach
-
1 cup sliced strawberries
-
1 cup blackberries
-
¼ cup pecan nuts
-
½ sweet onion, medium size
Salad dressing:
-
2 olive oil
-
2 tablespoons balsamic vinegar
-
2 tablespoons fresh lime juice
-
¼ teaspoon freshly ground white pepper
-
2 tablespoons honey
Preparation method:
1. Wash spinach, strawberries and
blackberries.
2. Cut pecan nuts into halves.
3. Place all ingredients into a large bowl,
strawberries, pecan nuts, spinach and raspberries.
4. In a jar with tight fitting lid, combine
all ingredients. Shake well and spread over salad.
5. Toss it couple times and serve into
separate bowls.
NOTE: Why is this ideal for weight loss?
-
This salad contains berries, which are natural
metabolism booster and are great antioxidant
-
Berries are also belly fat fighters
-
This salad is excellent source of fibers, important
for good digestion
-
White pepper and lime juice in this salad are
also metabolism accelerators
5. Polenta cake with
roasted vegetables
Preparation time: 30
minutes
(Sample picture)
Ingredients:
-
1 cup coarse polenta
-
4 ½ cups
water
-
2 tomatoes, sliced
-
1 small eggplant, cut into ¼ inch slices
-
1 small yellow zucchini, cut into ¼ inch slices
-
5 medium
mushrooms
-
8 ripe olives chopped
-
1 sweet red pepper, seeded and cut into stripes
-
2 teaspoons basil
-
1 tablespoon + 1 teaspoon olive oil
-
¼ teaspoon cracked black pepper
-
1 ½ teaspoon butter
Preparation method:
1. Heat the broiler and position rack 4
inches from heat source.
2. Brush the mushrooms, eggplant, zucchini
and red pepper with 1 tablespoon of olive oil.
3. Arrange in single layer on a baking
sheet and bake for 10 minutes or until tender. Remove from heat and set aside.
4. Preheat the oven to 180C/350F and line
12-inch ovenproof flan with cooking oil.
5. In a medium sauce pan, bring water to
boil. Reduce heat and whisk in polenta. Continue to stir and cook for 5-6
minutes.
6. Stir in butter and season with 1/8
teaspoon of black pepper.
7. Spread polenta into ovenproof dish.
Brush with remaining 1 teaspoon olive oil. Bake in preheated oven for 10-12
minutes.
8. Take out polenta and cover with sliced
tomatoes. Top with roasted vegetables and sprinkle with basil and remaining
black pepper.
9. Return to oven for another 10 minutes.
Take out and cut into slices and serve.
NOTE: Why is this ideal for weight loss?
-
This meal is full with fibers
-
This meal contains 2.5 g resistant starch.
Resistant starch is a type of starch that is resistant to being broken
down in the small intestines. This undigested starch then goes to the
large intestine and feeds bacteria that in turn produce butyrate and vitamin
K2, both of which have many positive effects on the body.
-
This meal will fill you up for a longer period
-
Resistant starch will prevent weigh regain
Recipes for strengthening health
Breakfast recipes:
1. Cinnamon banana
oat meal
(Sample picture)
Ingredients:
-
2 ½ cups milk
-
2 ripe bananas, chopped
-
2 cups oat
-
2 tablespoons honey
-
1 teaspoon cinnamon
-
½ cup chopped walnuts
Preparation method:
1. Bring the milk and banana to boil in
large sauce pan over high heat.
2. Stir in the oats and honey. Reduce heat
to minimum. Cook string frequently, for 5-6 minutes, until the oats are cooked
to desired density.
3. Transfer to a bowl, top additionally with
bananas and sprinkle with leftover honey and cinnamon.
NOTE: Why is this ideal for your health?
-
Milk is rich with calcium, essential to your
bones
-
Oat is great for digestion
-
Bananas are high in antioxidants, providing free
radicals and protection from chronic disease and are valuable source of
potassium and magnesium, ideal for muscles
-
Cinnamon has very positive effect on blood sugar
2. Yoghurt and muesli
parfaits
(Sample picture)
Ingredients:
-
1 cup mixed berries, fresh
-
1 tablespoon apple juice
-
1 ½ cup muesli
-
1 ½ cup Greek thick yoghurt
-
1 teaspoon honey
Preparation method:
1. Combine berries, apple juice and honey in
a bowl. St a side for 15 minutes so juices can combine.
2. Spoon two tablespoons muesli into glass.
Top with two tablespoons of yoghurt and two tablespoons berries. Repeat until
you have no ingredients left. Serve.
NOTE: Why is this ideal for your health?
-
Greek yoghurt is rich in calcium, great for
bones
-
Berries will provide you with necessary vitamins
and since they have great amount of antioxidants they will remove all free
radicals from body
-
Muesli
will provide you with fibers, which will help your digestion
-
This is very simple and light breakfast, with no
carbohydrates
3. Asparagus with
poached eggs
Preparation time: 25
min.
Ingredients:
-
3 bunches asparagus, woody ends trimmed
-
3 teaspoons vinegar
-
4 fresh eggs
-
1/3 cup finely grated cheese, your choice
Preparation method:
1. Boil large amount of salt water to boil
in a sauce pan. Add the asparagus and cook for 2-3 minutes.
2. Use tongs to transfer asparagus to
plate.
3. Add the vinegar to the water and reduce
heat to minimum-low.
4. Crack 1 egg into a small bowl. Use a spoon
to stir the water to make a whirlpool. Carefully pour the egg into the centre
of the whirlpool.
5. Cook for 4 minutes for a soft yolk or
until cooked to your liking. Use a slotted spoon to transfer to a plate. Cover
with foil to keep warm. Repeat with remaining eggs.
6. Top the asparagus with eggs. Sprinkle with
favorite grated cheese.
NOTE: Why is this ideal for your health?
-
Asparagus are full with antioxidants, vitamins
and they are herbaceous plant – they represent rich source of glutathione, a
detoxifying compound that helps break down carcinogens and other harmful
compounds like free radicals.
-
Eggs are great source of proteins and vitamin D,
which is good for bones
-
Cheese in this meal will provide you with Bacillus Bifidus,
which is useful for the maintenance of a healthy gut
-
This meal is easily digestible, which is ideal
for your health
4. Tomato stuffed with eggs
Ingredients:
-
5 tomatoes
-
5 eggs
-
Pinch of salt
-
2 tablespoons basil pesto
Preparation method:
1. Cut tops off tomatoes. Scoop the centre
and discard. Sprinkle with a little salt and set on kitchen towel, side down.
2. Preheat the oven to 180C/350F and line
baking tray with parchment paper.
3. Break an egg into each tomato and spread
over some basil pesto and bake for 20 minutes, with the tops on or until egg is
cooked.
4. Serve while still hot.
NOTE: Why is this ideal for your health?
-
Tomatoes are high in vitamins A, C potassium and
calcium
-
Tomatoes represent valuable source of Lycopene,
which basically keeps and strengths your heart
-
Eggs are source of vitamin B2, which is
necessary for normal cell function and energy production
-
Basil will keep your body from bacteria and any
anti-inflammatory activity.
Beverage recipes:
1. Carrot and apples
wonder juice:
Ingredients:
-
2 carrots
-
2 apples
-
1 tablespoon honey
-
1 tablespoon apple juice
-
1 inch ginger, peeled and chopped
Preparation method:
1. Chop apples, carrot and ginger root.
2. Place them in juicer and blend well. You
can add some water it is juice too dense for you.
3. Transfer to a glass and stir in honey and
lemon juice. Drink immediately.
NOTE: Why is this ideal for your health?
-
This drink will strength your immune system
-
Carrots
are good for the eyesight, it will eliminate
red and tired eyes or dry eyes
-
This
drink will detoxify your organism
-
It will
assist bowel movement and it will prevent heart attack
2. Green, green
smoothie:
Ingredients:
-
1 cups fresh pineapple
-
1 cup grapes
-
1 banana
-
1 ½ cup milk
-
Large handful of spinach
-
5 ice cubes
Preparation method:
1. Place all ingredients into food
processor.
2. Process until you have smooth drink.
3. Serve in tall glass. Enjoy.
NOTE: Why is this ideal for your health?
-
Spinach will lower blood pressure
-
1 cup of spinach will strength and protect
respiratory, urinary and intestinal tract
-
Pineapple is full with vitamins. They will
strength you immune system, prevent colds and keep gums healthy
-
Milk will provide you with necessary calcium
3. Blend for pure
health
Ingredients:
-
2 green apples
-
2 celery stalks
-
1 lime
-
1 cucumber
-
1 small bunch parsley
-
1 handful spinach
-
½ inch ginger, peeled and chopped
-
1/2 cup orange juice, fresh squeezed
Preparation method:
1. Place all ingredients in a juicer.
2. Stir well and serve in tall glasses.
Decorate with some lime zest.
NOTE: Why is this ideal or your health?
-
Parsley will boost brain activities
-
Celery will control blood pressure and it is
rich in calcium
-
This drink is full with fibers, necessary for
digestion
-
Flavonoids in apples will strength your heart
4. Pumpkin pump it up
Ingredients:
-
10 oz pumpkin puree or fresh pumpkin
-
2 oranges
-
½ inch ginger root, peeled and chopped
-
½ teaspoon cinnamon
-
¼ teaspoon nutmeg
Preparation method:
1. Peel the orange and ginger root.
2. Place all ingredients n a juicer, and
processed until you have smooth juice.
3. Serve in a large glass.
NOTE: Why is this ideal for your health?
-
Ginger and other spices will boost your blood
circulation
-
Pumpkin will strongly support your immune system
-
This drink is rich in fibers, which are good for
your health
-
Oranges will reduce cholesterol and boost heart
health
Lunch and salad recipes:
1. Fresh and healthy
green chicken salad
Ingredients:
-
1 skinless, boneless chicken breast, 5 oz
-
1 tablespoon lime juice
-
1 tablespoon lime zest
-
1 large handful salad rocket
-
½ handful coriander, finely chopped
-
½ red onion, thinly sliced
-
½ chili, deseed and thinly sliced
-
½ cucumber, thinly sliced
-
2 tablespoons olive oil
-
Small pinch of salt
Preparation method:
1. Place chicken breast in large sauce pan
and cover with cold water.
2. Bring to boil and cook for 10-15
minutes, until tender.
3. Remove from the pan and tear into
shreds. Fry for 2 minutes on some olive oil and remove.
4. Stir with lime zest and juice.
5. Place the rocket on the bottom of a
bowl. Top with the chicken, chili, cucumber and sliced onion.
6. Sprinkle all with salt and drizzle with
olive oil. Toss the salad and serve into a plate.
-
This meal contains very small amount of fat
-
Rocket salad is rich source of certain
phytochemicals such as indoles,
thiocyanates, sulforaphane, and isothiocyanates.
Together, they have been found to counter carcinogenic effects of estrogen and
thus help benefit against prostate, breast, cervical, colon and ovarian cancers
-
Rocket also contains high amount of vitamin C,
and B which are essential to cellular and metabolic functions
-
Red onion in this meal will boost your immune
system and it is quite good as protection against fungi
2. Salmon with fresh
tomato sauce
Preparation time: 40
min.
-
4 salmon fillets, 5 oz each
-
Finely grated 1 lime zest
-
2 tablespoons capers
-
4 tomatoes
-
Small pinch of salt and pepper
-
1 teaspoon tarragon
Preparation method:
1. Preheat the oven to 180C/350F and
sprinkle baking pan with some cooking oil.
2. Place tomatoes into food processor and
pulse, couple times. Leave some chunks, do not make puree.
3. Combine tarragon and drained capers and
mix it processed tomato.
4. Pour tomato mixture into 8-inch square
baking dish and place salmon on top, with skin down.
5. Sprinkle with salt and pepper and cover
with aluminum foil.
6. Bake for 15 min and remove foil. Bake
additionally for another 20 minutes or until the salmon flakes easily.
7. Serve onto plate and garnish with lime
zest.
NOTE: Why is this ideal for your health?
-
Salmon is rich in omega-3 fatty acids, which are
great for entire body, especially hearth
-
This meal is low in unwanted carbohydrates
-
Tarragon in this meal has high antioxidant
value, good for your body and it can cure insomnia
-
Caper is full with vitamins A and K. Caper will
also strengthen capillaries and help with blood circulation.
3. Zucchini and
asparagus soup
Preparation time: 40
min.
-
2 zucchinis, chopped
-
2 tablespoons chopped basil
-
2 tablespoons chopped cilantro
-
1 cup fresh corn kernels
-
2 tablespoons olive oil
-
1 lb asparagus – 1 bunch
-
1 quart vegetable stock
-
1 ½ cup water
-
1 onion, chopped
-
Pinch of salt
Preparation method:
1. Heat olive oil into heavy bottom sauce
pan. Add chopped onion and sauté for 5 min. until onion is glassy.
2. Add vegetable stock, salt and water.
Bring to boil and simmer for 15 min.
3. Meanwhile, prepare asparagus. Remove the
tough lower part of the stalks and chop them into ½ inch long pieces.
4. Add asparagus and zucchini to the soup
and cook for 5-8 min. Remove from heat.
5. Using hand blender, puree asparagus and
zucchinis until smooth. Stir in corn, basil and cilantro. Reheat again and
serve.
NOTE: Why is this ideal for your health?
-
Asparagus is diuretic vegetable eliminating
water from the body through the kidneys. This way you will keep your kidneys in
best shape
-
Asparagus will also clean cholesterol from
arteries
-
Zucchinis in this meal will take care of
prostate
-
Corn is rich in fibers and folic acid, which is
known as important factor in prevention of heart diseases
4. Seaweed salad with
cucumbers
-
3 cucumbers
-
½ cup chopped seaweed
-
1 ½ tablespoon lime juice
-
1 teaspoon sesame oil
-
1 scallion chopped fine
-
¼ cup black seed or white seed sesame
Preparation method:
1. Slice cucumbers to ¼ inch thick.
2. Combine it with seaweed into large bowl.
Sprinkle with lime juice and sesame oil.
3. Toss couple times into a bowl, so it all
combines nicely. Garnish with sesame seeds and chopped scallion.
NOTE: Why is this
ideal for your health?
-
Scallions are rich with vitamin K, which has a
potential role in bone health by promoting osteo-trophic (bone formation and
strengthening) activity and it also has important roll I preventing Alzheimer’s
disease.
-
Cucumbers will flush all toxins from your body,
and it will strengthen kidneys to keep up the good work
-
Seaweed will protest your heart with omega-3
fatty acids
-
This salad is full with fibers, good for your
health. Good digestion-happy – organism
5. Quinoa with kale
and mushrooms
Preparation time: 30
min.
-
1 cup quinoa
-
1 ½ tablespoons olive oil
-
10 oz mushrooms, sliced
-
2 cloves garlic, chopped
-
1 bunch kale, stems discarded and leaves torn
into 2-inch pieces
-
2 cups water
-
¾ cup vegetable stock
-
Pinch of sea salt
Preparation method:
1. Place quinoa and 2 cups of water into
sauce pan.
2. Bring it to boil and reduce heat. Simmer
for 12-15 minutes or until water is absorbed.
3. Meanwhile heat the olive oil in heavy
pan and add mushrooms. Cook them tossing occasionally, until they are tender.
4. Stir in chopped garlic and cook for 30
seconds.
5. Add the kale and vegetable stock. Cook
tossing occasionally, for 10-12 minutes.
6. Serve in a wide plate.
NOTE: Why is this ideal for your health?
-
Kale naturally detoxifies your body, and it is
good for your liver.
-
Quinoa is great source of riboflavin, which
improves the energy metabolism within the brain and muscle cells.
-
Mushrooms will keep your bladder in
perfect shape because they are full with selenium
This
meal is full with fibers and low in carbohydrates, and therefore is perfectly
healthy meal
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