10 Healthy Recipes Meals by janisse lim

10 HEALTHY MEALS RECIPE RECIPE 1: ASIAN PROTEIN SALAD

Servings: 2 â&#x20AC;&#x201C; 3 Approximately 255kcal per serving Dressing Ingredients: o 0.13 cup extra virgin olive oil o 1.5 Tbsp sesame oil o 0.25 tsp crushed red pepper o 1.5 Tbsp pure maple syrup o 1 Tbsp Bragg Liquid Aminos Salad Ingredients: o 1/2 cup quinoa o 5 oz mixed baby greens o 6 Tbsp sunflower seeds o 6 Tbsp cashews o 1 can chickpeas o 1 cup carrot grated o 1 each cucumber chopped o 9 each grape tomatoes Instruction (Maple-Soy Dressing): Combine all dressing ingredients in a blender and blend until smooth. Store in an airtight container in the refrigerator. If dressing hardens in the fridge, return to room temperature to use by running warm water over the container or microwaving if it is in a microwave safe container. Instruction (Salad): Quinoa Cook on stove: wash and rinse the quinoa. Then fill up hot water to 1 inch above the level of your washed quinoa. Bring to boil, then reduce the heat to low and simmer for 20 mins. Once done, fluff quinoa with fork. Salad Divide greens evenly among each of 3 bowls. Top greens evenly with quinoa. Top greens evenly with all remaining ingredients. Serve with dressing of choice. Recommend Maple-Soy Dressing Copyright ÂŠ 2020 fitCoach2U

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RECIPE 2: NOODLE SALAD WITH BROILED HOISIN CHICKEN THIGHS

Servings: 2 – 3 Approximately 339kcal per serving Ingredients: o 200 – 300gm boneless skinless chicken thighs o 1 tbsp Hoisin sauce o 60gm rice noodles o 1 cup cabbage, thinly sliced o 1/2 cup carrots, shredded o 1/2 cup cucumber, julienne or sliced thin o 1/2 red pepper, julienne or sliced thin o 1/4 red onion, sliced thin o 2 tbsp cilantro, chopped o 2 tbsp basil (or Thai basil), chopped o 2 tbsp lime juice o 1 tbsp low sodium soy sauce o 1 tbsp honey (or agave, brown sugar) o 1 tbsp rice vinegar o 1/2 garlic clove, minced o 1/2 Thai red chili pepper (or 1 serrano pepper, seeded o and minced) Instructions: 1. Preheat the oven at 180 °C. Brush the chicken thighs with Hoisin sauce. Place on a foil covered baking sheet. Grille for 10 minutes each side or until cooked through. You can also cook these on the stove. 2. Boil the rice noodle with pre-filtered water for 5-8 minutes until soft. Or prepare according to package directions. Drain it with sieve and set aside. 3. Meanwhile prepare the vegetables and make the dressing by combining the lime juice, soy sauce, honey, rice vinegar, garlic, and chili pepper. 4. Toss together the noodles, chicken, and vegetables with the dressing.

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RECIPE 3: HIGH PROTEIN SHIITAKE FRIED RICE

Servings: 2 â&#x20AC;&#x201C; 3 Approximately 281kcal per serving Ingredients: o 230gm brown rice o 3 tsp toasted sesame oil, divided o 200gm shiitake mushrooms, thoroughly cleaned and sliced o 2 tsp Chinese 5 Spice, divided o 1 zucchini squash, diced o 2 cups shredded carrots o 1/2 cup frozen corn kernels o 1 heaping tbsp grated fresh ginger (or to taste) o 3 tbsp tamari (or low sodium soy sauce) o 1 tbsp coconut amino (optional) Instructions: 1. Cook the rice according to the instructions on the package. Leave it to cool down and set aside. 2. Heat 1 teaspoon of the sesame oil in a large non-stick skillet. Add the mushrooms and 1 teaspoon of the 5-spice. Cook on high for 2-3 minutes, tossing often. Transfer to a bowl and set aside. 3. Using the same skillet, heat the remaining 2 teaspoons of oil. Reduce the heat to medium-high, add the zucchini, carrots, corn, ginger, and remaining teaspoon of 5spice and cook for about 3 minutes, tossing often, until the zucchini is slightly tender 4. Add the shiitake mushrooms, rice, tamari and aminos and toss well. Cook for another 2 minutes. Serve warm.

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RECIPE 4: GRILLED SOY HONEY SALMON

Servings: 2 – 3 Approximately 330kcal per serving Ingredients: o 350gm skinless boneless salmon o 1 tbsp low sodium soy sauce o 1 1/2 tsp rice vinegar o 1 1/2 tsp honey Instructions: 1. Preheat the oven at 180 °C. 2. Whisk together the soy sauce, rice vinegar, and honey in a small bowl. 3. Place the salmon on a baking dish covered with foil. Brush the soy sauce marinade on the salmon and let rest for 15 minutes. 4. Place in the oven and grille for 6 – 8 minutes or until the salmon is cooked to your liking. Cooking time may vary slightly depending on thickness of the fish. 5. Serve with steamed mix vegetables and brown rice, wrap or quinoa.

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RECIPE 5: CREAMY COCONUT SHRIMP WITH TOMATOES

Servings: 2 – 3 Approximately 297kcal per serving Ingredients: o 1 1/2 tsp coconut oil o 1/4 cup onion o 1 1/2 garlic cloves, minced o 1 1/2 tsp ginger, minced o 1 tbsp basil, chopped o 1/8 tsp red pepper flakes (optional, to taste) o 1 cup tomatoes, chopped o 2/3 cup canned lite coconut milk o 500gm shrimp Instructions: 1. Heat the coconut oil over medium high heat. 2. Add the onion and cook for 3 – 4 minutes until it begins to soften. Add the garlic, ginger, basil, and red pepper flakes. Cook for 1 minute until fragrant. 3. Add the tomatoes and cook until they soften and begin to release their liquid. Season with salt and pepper. 4. Add the coconut milk and bring to a simmer. Let cook for 5 minutes. 5. Add the shrimp and cook for 5 – 7 minutes until pink and cooked through. 6. Top with more basil.

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RECIPE 6: HONEY SOY GLAZED CHICKEN

Servings: 2 – 3 Approximately 310kcal per serving Ingredients: o 1/4 cup low-sodium soy sauce o 1 tbsp honey o 1/2 tsp sesame oil o 2 green onions, chopped o 1 garlic cloves, minced o 300gm boneless skinless chicken breast o 1 1/2 tsp coconut oil or grapeseed oil Instructions: 1. Mix the soy sauce, honey, sesame oil, green onions, and garlic. Add the chicken and marinate for 30 minutes or more. Marinate overnight for the most flavor. 2. When ready to cook, heat the oil over medium high heat in a non-stick skillet. Remove the chicken from marinade letting excess drip off. Add the chicken and cook for 5 – 7 minutes per side or until cooked through. 3. Serve with steamed mix vegetables and brown rice, wrap or quinoa.

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RECIPE 7: MONGOLIAN TOFU

Servings: 2 â&#x20AC;&#x201C; 3 Approximately 230kcal Ingredients: o 1.5 tbsp low sodium soy sauce o 1 tsp sugar o 1 tsp cornstarch (divided) o 1 tbsp rice vinegar o 1 tbsp hoisin sauce o 1/2 tsp Asian chili garlic paste (or red pepper flakes) o 1 1/2 tsp ginger, minced (more to taste) o 1 garlic cloves, minced o 220gm extra firm tofu, pressed and cubed o 1 tsp coconut oil or grapeseed oil o 6 green onions o 1/4 cup shredded carrots Instructions: 1. Mix the first eight ingredients (using only half the cornstarch) to create the sauce. 2. Heat the skillet over medium high heat. Toss the tofu in the remaining cornstarch. Add the oil to the skillet. Add the tofu and cook for 4-5 minutes on each side until crisp. Add the green onions, carrots, and sauce. Cook for 3-4 minutes until sauce thickens and green onions are tender, stirring occasionally. Top with additional fresh green onions if desired. 3. Serve with steamed mix vegetables and brown rice, wrap or quinoa.

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RECIPE 8: SPINACH AND MUSHROOM LO MEIN

Servings: 2 – 3 Approximately 314kcal per serving Ingredients: o 120gm soba noodles (or dry spaghetti, buckwheat noodle) o 1 1/2 tsp coconut oil o 1 garlic cloves, minced o 4 green onions, sliced o 2 cups mushrooms, sliced o 3 cups spinach o 1/2 red pepper, diced o 1.5 tbsp low sodium soy sauce o 1 1/2 tsp sesame oil o 1 tsp brown sugar o 1 1/2 tsp fresh ginger, minced o 1/4 tsp Asian garlic chili paste (or chili flakes) Instructions: 1. Cook the soba noodles according to package directions. Drain and leave it aside. 2. Stir together the soy sauce, sesame oil, sugar, ginger, and chili garlic paste to create the sauce for the lo mein. 3. Heat the coconut oil over medium high heat. Add the garlic, green onions, mushroom, and red pepper. Cook for 4 – 6 minutes until peppers are tender. Add 1 – 2 tablespoons of water if anything starts to burn. Add the spinach and cook for 1 – 2 minutes until wilted. 4. Add the noodles to the pan along with the sauce. Cook and stir for 1 – 2 minutes.

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RECIPE 9: CHILI-MANGO CHICKEN STIR-FRY RECIPE

Servings: 2 – 3 Approximately 290kcal per serving Ingredients: o 450gm boneless, skinless chicken thighs, chopped into 1⁄2" pieces o 1 Tbsp corn starch o 1 Tbsp low-sodium soy sauce o 1⁄2 Tbsp sesame oil o 1⁄2 Tbsp coconut oil or grapeseed oil o 1 red onion, chopped o 1 Tbsp grated or minced fresh ginger o 2 cups sugar snap peas (or snow peas, green beans, and even broccoli) o 1 mango, peeled, pitted, and chopped o 1 Tbsp chili garlic sauce o Black pepper to taste Instructions: 1. Combine the chicken, cornstarch, soy sauce, and sesame oil in a mixing bowl and let sit for 10 minutes. 2. Heat the peanut oil in a wok or large skillet over high heat. 3. Add the onion and ginger and cook for 1 – 2 minutes, until the onion is transparent. 4. Add the sugar snaps and stir-fry for 1 minute, using a metal spatula to keep the vegetables in near-constant motion. 5. Add the chicken, along with its marinade, and stir-fry for about 2 minutes, until the meat begins to brown on the outside. Add the mango, chili sauce, and black pepper and stir-fry for 1 minute longer, until the chicken is cooked through and the mango has softened into a near sauce-like consistency. 6. Serve over brown rice.

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RECIPE 10: PROTEIN PACKED VEGAN SUSHI BOWL WITH SWEET SOY GINGER SAUCE

Servings: 2 – 3 Approximately 210kcal per serving Sushi Bowl Ingredients: o 1 1/2 cup brown sushi rice, cooked (regular brown rice works as well) o 1/2 cup carrot, shredded o 1/2 cup cucumber, sliced o 1 avocado, sliced o 1 cup edamame, cooked o 1/2 cup purple/ red cabbage, shredded o 2 nori sheets, cut half Baked Hoisin Tofu Ingredients: o 1 block (350gm) extra firm tofu o 2 tsp hoisin sauce Sweet Soy Ginger Sauce Ingredients: (for 4-6 servings – leftover may keep in refrigerator and use within 3 days) o 2 tbsp soy sauce tamari (or low-sodium soy sauce) o 2 tbsp water o 1 tbsp maple syrup o 3/4 tbsp sesame oil o 1/4 tbsp sriracha sauce (or chili flakes, cayenne pepper) o 1/2 tbsp grated ginger o 1/2 tbsp rice vinegar Instructions: Prepare all the sushi bowl ingredients: cook the rice according to package directions; prepare all the vegetables you want to use, including cooking edamame.

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To make the tofu: 1. Preheat the oven to 180 Â°C. 2. Slice one block of extra firm tofu into thin pieces, horizontally (place the block with the largest edge flat on the cutting board; I cut the block in half, then quarters; then cut each quarter in half, and once again, each of these pieces in half to get 16 pieces). 3. Place each slice onto a parchment or silicone lined baking sheet. 4. Brush 1 tsp of hoisin sauce onto the face-upside of the slices. 5. Bake for 10 minutes. Remove the tofu from the oven and flip over the slices. Brush another 1 tsp of hoisin sauce onto the tofu. Place it back into the oven for 10 minutes. 6. Once out of the oven, slice the pieces in halves or quarter, to make them easier to eat in the bowl. To make the sauce: Mix all the ingredients together. To assemble: Place a portion of cooked rice in a bowl and top with the vegetables you have prepared. Add a few pieces of the baked tofu. Pour on the sauce and enjoy! Optional to top with a few sesame seeds.

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HEALTHY SNACK IDEAS HIGH PROTEIN PANCAKE

Servings: 4 pancakes Approximately 180kcal Ingredients: o 2 scoops Herbalife Nutrition Formula 1: Cookies & Cream o 2 scoops Herbalife Nutrition Formula 3 Personalised Protein Powder o ½ cup water o 3 egg whites o 2 tbsp rolled oat Instructions: 1. Place all ingredients in a blender and blend until smooth. Heat the non-stick skillet over medium-high heat. 2. Sprinkle a small amount of canola oil on a paper towel and lightly wipe the surface of the skillet. 3. Pour pancake batter into 3” diameter pancakes and cook until browned on the underside. Flip pancakes and continue cook until the second side is browned.

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YOGURT CUPS

Servings: 12 cups Approximately 66kcal per cup Ingredients: 1. 6 scoops Herbalife Nutrition Formula 3 Personalised Protein Powder 2. 3 cups fat free / low fat plain greek yogurt 3. 140g raspberries 4. 140g blueberries Instructions: 1. Mix Greek yogurt and Herbalife Nutrition Formula 3 Personalised Protein Powder in a bowl. 2. Lay out approximately 12 cupcake cases or silicone muffin cups on a baking tray. 3. Dollop 2 tbsp of yogurt into each cupcake case. Place a few pieces of fruit into each cup. Press down a little into the yogurt. 4. Place tray with cups into the freezer and leave to freeze for 2 hours, until set solid. 5. Once frozen, remove from the cases and serve or place in a bag back in the freezer for later.

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CHOCOLATE PROTEIN MUFFIN

Servings: 6 Approximately 130kcal per serving Ingredients: o 3 scoops Herbalife Nutrition Formula 1: Chocolate o 2 scoops Herbalife Nutrition Formula 3 Personalised Protein Powder o 1 pc 6” banana, very ripe o 4 eggs o ½ cup rolled oats o ¼ tsp. salt o 1 tsp. baking powder Instructions: 1. Preheat oven to 160 °C. 2. Spray a 6-serving muffin tin generously with pan spray. (Don’t use paper liners unless you also spray them with pan spray; with paper liners alone, the muffins will stick). 3. Place all ingredients in the blender and blend until completely smooth. 4. Spoon into prepared muffin cups. Bake for 20-25 minutes or until a toothpick inserted into the muffin comes out clean.

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HOMEMADE SUPER CHUNKY HEALTHY GRANOLA

Servings: 18 Approximately 210kcal per serving (4 tbsp) Ingredients: o 2 cups old fashioned rolled oats o ½ cup oat flour o 2 tablespoons flaxseed meal o 2 tablespoons white sesame seeds o ¾ cup sliced raw almonds o ¾ cup raw pecans halves o ¾ cup raw cashews o 2 teaspoons ground cinnamon o ½ teaspoon sea salt Wet ingredients: o ½ cup virgin coconut oil o 1/3 cup pure maple syrup o 1 teaspoon vanilla extract o ½ cup packed pitted Medjool dates, chopped o ½ cup golden raisins Instructions: 1. Preheat oven to 150 °C. 2. Line a large baking sheet with parchment paper. 3. In a large bowl, whisk together oats, oat flour, flaxseed meal, sesame seeds, almonds, pecans, cashews cinnamon and salt. 4. Add virgin coconut oil, maple syrup, and vanilla extract to a small bowl and mix well. Pour over dry ingredients and mix well until oats are completely coated. 5. Next spread the granola evenly in the baking pan and bake for 20 minutes. 6. After 20 minutes stir granola, and bake 15-20 minutes longer or until granola is just slightly golden brown. Remove from the oven and allow the granola to cool completely on the baking sheet so that little clumps stay intact. 7. Once cooled, stir in chopped dates and raisins. Transfer to an airtight container or large mason jar. Best used within 7-10 days. Copyright © 2020 fitCoach2U

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PEANUT BUTTER CHOCOLATE APPLE “NACHOS”

Servings: 1 Approximately 253kcal per serving Ingredients: o 1 medium apple (red / green) o 1 tbsp peanut butter (no sugar & salt) o 1 slice (30gm) melted dark chocolate Instructions: 1. Thinly sliced the medium size apple. 2. Drizzle them with peanut butter and melted dark chocolate. 3. Enjoy the yummy and healthy “nachos”.

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CHOCOLATE COATED BANANA POPS

Servings: 8 Approximately 144kcal per serving Ingredients: o 4 medium bananas o 170gm dark chocolate chips (unsweetened / semi-sweetened dark chocolate chips) o 1 ½ Tablespoons coconut oil o 3 tbsp chopped almonds and/or shredded coconut o 8 bamboo skewers or popsicle sticks Instructions: 1. Prepare a small baking sheet by lining with parchment paper. 2. Peel each banana. Discard peels and cut each banana in half. 3. Insert a bamboo skewer or popsicle stick into each banana half. 4. Lay bananas on baking sheet and freeze for 1 hour or until bananas are frozen. 5. Melt the chocolate and coconut oil together. You can use a double-boiler or microwave for this. For the microwave, add chocolate and coconut oil into a microwave safe bowl. Heat for 1 minute, stir and continue to heat in 30 second increments until chocolate is completely melted and smooth. 6. Dip each frozen banana half into the melted chocolate, coating as much of the banana as you’d like. Sprinkle with almonds or coconut to decorate. Do this quickly because chocolate hardens fast. 7. Place chocolate covered banana back on parchment lined baking sheet and continue this process until all the bananas are coated. Enjoy immediately. Store any leftover banana pops in the freezer for up to 1 month.

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