Your Guide To
Healthy Eating
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Contents HEALTHY EATING 03 Introduction Calorie Management // 4 Figuring Out Proper Food Selections // 5 Macronutrient Madness // 6 Protein // 7 Carbohydrates // 8 Dietary Fats // 9
19 Lunch Turkey Lettuce Wraps // 20 Spaghetti Squash with Grilled Chicken // 21 Squash Minestrone // 22 Tex Mex Chicken Stew With Brown Rice // 23 Shrimp And Tropical Fruit Salad // 24
32 Soup Squash Soup // 33 Cauliflower Lentil Soup // 34 Black Bean Soup // 35
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12 Breakfast High Protein Apple Cinnamon Waffles // 13 Raspberry Smoothie // 14 Red Pepper And Onion Frittata // 15 Spinach Omelet // 16 Protein Oatmeal With Berries // 17 Creamy Banana Green Smoothie // 18
25 Dinner Turkey Chili // 26 Vegetable Beef Squash Bowl // 27 Stuffed Red Peppers // 28 Chicken Fingers // 29 Chicken With Peanut Sauce // 30 Cumin Ginger Chicken // 31
36 Salad Pear Salad // 37 Green Tuna or Chicken Salad // 38 Cucumber and Pomegranate Salad // 39
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Introduction
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ongratulations on making the decision to begin eating healthier. While it’s not an easy decision to make, it’s one that you will feel happy you did as the coming weeks, months, and years pass by. What you eat on a day to day basis is going to have a significant influence on your day to day well-being, not to mention can impact how well you are able to prevent disease into the future. Fortunately, healthy eating doesn’t need to be as difficult as
people make it out to be. If you feel like your head is spinning as you read the various healthy eating and diet books or articles out there, fret not, I’m here to make it crystal clear. When you overcomplicate the process, all you do is add stress that you really don’t need, reducing the chances of success. So our mission here is simple: get you eating healthier, enjoying yourself, and feeling your best. Let’s show you how this is done.
Andrea Ballent hin Personal Trainer, Health Coach
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Calorie Management
Yes calories. Does that work just spark feelings of anxiety? For many people it does. The mere mention of the term ‘calories’ makes them think of restriction, deprivation, intricate counting, or something else that just does not bring much joy to their life.
calories are good.
Stop this thought process. A calorie is really just a measure of energy. Plain and simple. It doesn’t have to be some evil you fear – it’s something you need to sustain life actually. If anything,
Think of calories like gas you are putting into a car. If you don’t put in any gas, you simply won’t go anywhere. You won’t have the fuel necessary to move that car (the car here being your body).
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It’s what you do with calories that makes the difference here. In order to maintain or lose body weight, you do need to manage your calories properly.
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To maintain your weight, you need to take in about the same number of calories as you burn off each day through your various activities. To lose weight, you need to take in fewer calories.
If you overfill the gas tank on the other hand, that fuel will spill out of the car, literally going to waste. Likewise, if you overfill your tank – your body – with fuel (food), it will spill out and not be utilized. Only in your body, it can’t just leak onto the floor. Instead, it gets stored as body fat in various areas of your body such as your hips, thighs, under arms, and lower stomach. To maintain your weight, you need to take in about the same number of calories as you burn off each day through your various activities. To lose weight, you need to take in fewer calories. Note I did not say you need to take in no calories. Starvation diets are an all-around bad
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idea. They deprive your body of nutrients, they cause your metabolic rate (which determines how much fuel you need daily) to slow down to a crawl, and they make you miserable.
Avoid them completely. Instead, you want to use a calorie reduced diet. One that is lower in calories so that you force your body to tap into that stored body fat as a fuel source, but not so low that you risk staying healthy.
Moderation is key. Now, you can calorie count. Some people will like the idea of www.sneakersandveggies.com
being as precise as possible and making sure they take in the proper amount on a day to day basis. There are also many different calorie counting phone applications and websites out there to help you get the job done with minimal stress. With the technology now, calorie counting is not nearly as challenging as it was back in previous times.
calories are in one serving of food – and then learn what that serving size looks like so you don’t have to get out your scale and measuring cups each meal, that can make life a whole lot easier. Then you simply count serving and you can monitor your intake that way.
If you aren’t so keen on calorie counting, you might instead look at serving size. If you learn how many
Unsure what a serving is? Check out this reference table below.
Type Of Food
Serving Size
Calories
Looks Like…
Protein
3 oz.
100-150 calories
Palm of your hand
Complex
½ cup
100 calories
One cupped hand
Fruit
1 cup/ 1 piece
60-100 calories
One fist
Vegetable
1 – 1 ½ cups
20-40 calories
Two cupped hands
Healthy Fat
1 tbsp.
90-120 calories
One thumb
Finally, you may just find a plan that has everything all done for you. In the recipes below, we’ve tabulated the calorie levels to ensure they are all within a proper range for weight loss purposes. Note that if you are using these recipes and don’t want to lose weight, you can eat slightly more food at each meal as you will require more total calories per day. Which brings us to our next point, how many calories do you need? This is not an easy question to answer as it depends on your current body weight, your genetics, as well as your activity level. Even among
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one person it can vary widely on a day to day basis. Generally speaking however, most women will see good weight loss eating around 1300-1600 calories per day. Those who wish to maintain their weight should instead aim for 1700-2000 per day. If you eat at one level and find that you are not losing weight – or are gaining weight – that tells you that you are eating too much and should cut back slightly. Monitor your progress and go from there. Now let’s talk about food selection.
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t u O g n i r Figu er Food p o r P ctions e l e S Now that you know about calorie balance, how do you go about choosing the foods you eat? While we’ll talk about the types of food in a second, for now, just realize that natural foods are always best. If there is one change you can make in your current diet to promote better health and fat burning, it’s eliminating all the processed foods you eat. These man-made foods are unfortunately stripped of their nutrients, meaning they aren’t going to offer you the health boosting benefits you’re looking for. Furthermore, they tend to provide fast energy that just sputters out quickly. These foods also spike blood glucose levels, which then causes a release of the hormone insulin, which promotes fast fat storage. As such, use the ‘single ingredient rule’. This basically means that any food you eat should, as much as possible, be just one ingredient. This will eliminate 99% of all the unhealthy foods you shouldn’t be eating. Then in addition to that rule, also double check to ensure that the foods you are eating are in their most natural state. If you do these two things, that alone will really help guide you in making the right food decisions. Now let’s talk about the food types to eat.
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Macronutrient Madness Macronutrients refer to the main types of nutrients you put into your body, namely, proteins, carbohydrates, and dietary fats. Each of these plays a specific role in your body so it’s important that you get a good balance of all three each day. Let’s look at each one individually.
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Protein P
rotein is going to form the building blocks that tissues are made of. Without enough of it, you’d struggle to maintain your lean muscle mass, so you would notice yourself slowly growing weaker with time. Protein is also slow to digest, so will keep your hunger down and help prevent you from taking in
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more calories than ideal to hit your weight loss goals. You should aim to eat protein with each meal and snack you take in, aiming for anywhere between 10-25 grams depending on your intake needs (snacks can be on the lower end, while meals are on the higher end). Good sources of protein include: Chicken/white turkey breast
Fish Lean steak Eggs and egg whites Whey protein powder Seafood Low fat/low sugar dairy products Beans/lentils (vegetarian) Soy protein (vegetarian)
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Carbohydrates C
arbohydrates are the next macronutrient that tend to get a bad rap in the diet as everyone thinks that they are responsible for fat gain. It’s not so much carbohydrates that are responsible for fat gain, but rather, it’s the type of carbohydrates you eat and how much you eat each day.
Sweet potatoes
If you stick to the wholesome, unprocessed, natural carbohydrates, as noted above, you shouldn’t have any issues including some in your daily diet plan.
If you can stick to these varieties, you can feel confident you are eating well.
The key is to eat just one serving or so per meal and to place the higher intake of your complex/starchy carbohydrates before or after your exercise sessions. This is when your body will be most in need of fuel. Carbohydrates are the primary energy providing nutrient, so will fuel all your athletic exercise, as well as day to day activity you do as well. In addition, they deliver fiber along with important vitamins and minerals to the body, so cannot be left out. The best sources of complex or starchy carbohydrates include: 10 | Your Guide To Healthy Eating
Brown rice Quinoa Beans Barley Oatmeal Yams Whole grain wraps/pita’s Ezekiel bread
Then, in addition to these, you’ll also want to add in plenty of vegetables along with a few servings of fruit per day as well. Vegetables are so low in calories they are nearly ‘freebees’ in terms of adding them to your daily intake. Feel free to eat as many vegetables as you want – provided they are prepared using lower calorie cooking techniques. With those, the more, the better. Then add fruit in a few times a day. While fruit does contain some fruit sugar, it is natural so is much healthier as it comes with plenty of vitamins and minerals, along with antioxidants and dietary fiber. Don’t fear fruit – when eating in moderation, it’s a very healthy part of any diet plan. www.sneakersandveggies.com
Dietary Fats
F
inally, you also need to take into account dietary fat. Don’t let yourself come to believe that eating fat makes you fat. That isn’t the case. It’s only eating too much fat – and the wrong type – that can contribute to weight gain.
Natural nut butter
Eat the right types of fats in moderation and it can help, not hinder your success.
Fatty varieties of fish
Fats are important to help with the generation of hormones, which control just about every function taking place in your body. In addition to that, dietary fats also slow digestion down, helping ensure you feel satisfied after each meal that you consume. Those who eat diets that contain too little fat will often find that they’re hungry a short while after eating. Dietary fat helps any meal ‘stick to your ribs’ so to speak. Dietary fats are also important for keeping your brain healthy and if you eat the right variety, will help keep your heart healthy as well. Finally, they provide a long-lasting source of fuel that your body can use for hours as at a time. When selecting the best fats for your diet, you’ll want to choose unsaturated fats as often as possible. Small doses of saturated fat are okay as well, however they should be kept to around 15-20% of your overall dietary fat intake. Some of the best sources of healthy fats to include are: Olive oil Coconut oil 11 | Your Guide To Healthy Eating
Nuts Seeds Avocado Whole eggs Grass fed beef If you can stick to these as often as possible, you’ll be on track for getting your healthy fat intake to where it needs to be. So there you have the basic information you need to know to put together a healthy meal plan for yourself. Always do keep in mind that beyond these main factors, the other little details won’t matter all that much. This includes things like the exact time you eat your meals or the number of times you eat each day. While eating three main meals and two or three snacks does tend to be best for most people in terms of controlling hunger, if you really do better with three main meals and just one snack, so be it. Just remember that the more often you eat, the smaller those meals should be (since you still must hit your total daily target calorie intake in both instances). To get you on your way, let’s now show you five breakfast, lunch, as well as dinner recipes that you can use to begin fueling your body. www.sneakersandveggies.com
Breakfast
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High Protein Apple Cinnamon Waffles INGREDIENTS 1.5 tbsp. coconut flour 1/8 cup vanilla protein powder 1 whole egg + 2 egg whites ½ tsp. cinnamon tsp. baking powder cup unsweetened applesauce 1 tbsp. walnuts
DIRECTIONS
Combine together the coconut flour, protein powder, cinnamon, and baking powder. Add the egg and egg whites and mix until well combined. Spray a waffle maker with some non-stick cooking spray and then pour batter into maker. Cook for about 5-7 minutes or until finished and then top with some unsweetened applesauce along with walnuts. Serve immediately. Nutritional information (makes 1 serving): 303 calories, 23 grams of carbohydrates, 11 grams of fat, 34 grams of protein
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ombine together the coconut flour, protein powder, cinnamon, and baking powder. Add the egg and egg whites and mix until well combined.
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Raspberry Smoothie INGREDIENTS 1/2 cup frozen raspberries 1 medium apple
DIRECTIONS
Add all ingredients into blender and blend until smooth.
1 cup kale 1/2 avocado 1 tbsp ground flax seeds 2 tbsp Shaklee Life protein, vanilla 1-2 cups water
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Nutritional information (makes 1 serving) 486 calories, 53.9 grams of carbohydrates, 12.6 grams of fat, 15.7 grams of protein.
utritional information (makes 1 serving) 486 calories, 53.9 grams of carbohydrates, 12.6 grams of fat, 15.7 grams of protein.
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Red Pepper And Onion Frittata INGREDIENTS 4 egg whites 2 whole egg ½ tbsp. olive oil 1 sliced red pepper ½ cup sliced onion salt and pepper to taste ½ clove garlic, minced 2 tbsp. light Parmesan cheese
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DIRECTIONS
Preheat oven to 350 degrees. Whisk together the egg whites and whole egg. Add salt and pepper and then set aside. Heat olive oil in a medium skillet over medium heat. Next, add garlic and cook for 1 minute. Add the onion and red pepper to the skillet and continue to cook until slightly tender. Pour in the egg mixture and cook for 5 minutes. Sparkle cheese over top and then transfer the skillet to the oven and bake for 10 minutes. Let stand a few minutes prior to serving.
utritional information (makes 1 serving): 414 calories, 16 grams of carbohydrates, 25 grams of fat, 41 grams of protein
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Spinach Omelet INGREDIENTS 4 egg whites 2 whole eggs 1 cup fresh spinach ½ cup sliced mushrooms ¼ cup diced onion ½ tbsp. olive oil
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DIRECTIONS
Whisk together the egg whites and whole egg. In a skillet, saute the spinach, mushrooms, and onion in half the olive oil until soft. Remove from skillet and then heat second amount of olive oil. Once heated, add the eggs and then cook for 3-4 minutes, lifting the edges slightly to allow eggs to cook through. Add the spinach mixture to the center of the eggs and then flip one side over the other. Let cook for 30-60 seconds more and then remove and transfer to a plate. Serve immediately.
utritional information (makes 1 serving): 369 calories, 15 grams of carbohydrates, 21 grams of fat, 36 grams of protein
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Protein Oatmeal With Berries INGREDIENTS 2 scoops vanilla protein powder 1 tbsp. almond butter 1/3 cup oatmeal 1/3 cup almond milk 2/3 cup water ¼ cup blueberries ¼ cup blackberries
DIRECTIONS
Cook oatmeal according to package directions using 1/3 cup almond milk and 2/3 cup water. Once finished, stir in vanilla protein powder and almond butter until well mixed. Let stand for 2 minutes to thicken and then top with berries and granola. Note that you made need more water for certain protein powder brands as they can make the oatmeal thicker after mixing it in.
½ cup sliced strawberries 2 tbsp. granola (store bought or home made)
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utritional information (makes 2 servings): 260 calories, 20 grams of carbohydrates, 8 grams of fat, 27 grams of protein
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Creamy Banana Green Smoothie INGREDIENTS 1 scoop vanilla flavored protein powder 1 cup almond milk
DIRECTIONS
Place all ingredients in a blender and pulse blend until desired consistency is reached. Serve immediately.
½ frozen banana ½ tbsp. natural almond butter 1 cup spinach leaves
Nutritional information: (makes 1 servings): 225 calories, 18 grams of carbs, 5 grams of fat, 29 grams of protein
1-2 ice cubes
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utritional information: (makes 1 servings): 225 calories, 18 grams of carbs, 5 grams of fat, 29 grams of protein
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Lunch
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Turkey Lettuce Wraps INGREDIENTS 6 oz. ground turkey breast meat ½ tbsp. olive oil 1 clove minced garlic ½ tsp. Worcestershire sauce 1 tsp. red pepper and garlic seasoning
DIRECTIONS
Heat olive oil in a skillet over medium heat. Add garlic, ground turkey, carrots, onion, and mushroom. Saute for 5-6 minutes or until no longer pink inside. Next, add the Worcestershire sauce and stir through. Transfer to serving bowls and top with minced green onions. Serve wrapped inside a large leaf of lettuce.
2 large carrots, shredded ½ diced onion 2 minced green onions 10 sliced mushrooms
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utritional information (makes 2 servings): 180 calories, 13 grams of carbs, 4.5 grams of fat, 27 grams of protein.
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Spaghetti Squash with Grilled Chicken INGREDIENTS 2, 3 oz. chicken breasts 1 large spaghetti squash ½ onion, diced 1 clove garlic, minced juice of one lemon 1 diced tomato 1 sliced green onion 1 tbsp. olive oil
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DIRECTIONS
Heat the olive oil in a skillet over medium heat with minced garlic. Next, add chicken breasts and onion, cooking until chicken is no longer pink inside. Meanwhile, cook the spaghetti squash in the microwave by cutting in half, placing face down on a plate with some water for 7-8 minutes. Using a fork, scoop out the ‘noodles’. Place on a plate, top with chicken breasts and then diced tomato and green onion. Drizzle lemon juice over top before serving.
utritional information (makes 2 servings): 219 calories, 16 grams of carbs, 8.5 grams of fat, 21 grams of protein.
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Squash Minestrone INGREDIENTS 1 tsp. olive oil 1 cup sliced onion 2 tsp. chopped fresh oregano 2 garlic cloves, minced 2 cups butternut squash
DIRECTIONS
Heat the olive oil in a large pot over medium heat. Add the onion, oregano, and garlic and cook for 2-3 minutes. Next add the squash, zucchini, carrots, corn, diced tomatoes, and chicken broth, reduce heat, and simmer for 10-15 minutes or until vegetables are tender. Add in the spinach leaves and beans, stir once again and then let stand for 1-2 minutes prior to serving.
2 cups sliced zucchini ½ cup chopped carrots ½ cup corn kernels 1 can diced tomatoes 4 cups low sodium chicken broth 1 cup spinach leaves 1 cup white beans salt and pepper to taste
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utritional information (makes 3 servings): 216 calories, 39 grams of carbs, 2.7 grams of fat, 10.6 grams of protein.
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Tex Mex Chicken Stew With Brown Rice INGREDIENTS ½ tbsp. olive oil 1 onion, sliced 1 red pepper, sliced 1 yellow pepper, sliced 2. Tbsp. chipotle paste 1 large can chopped tomatoes 12 oz. chicken breast ½ cup Brown Rice
DIRECTIONS
Heat the oil in a skillet over medium heat. Add the onion and peppers and saute until tender. Next, add the tomatoes. Place chicken breasts, sliced, on top, and then add enough water to cover chicken. Simmer for 20 minutes, flipping chicken occasionally. Meanwhile, cook quinoa according to package directions, substituting water for low sodium chicken broth if desired. Once chicken is finished, add the cooked brown rice in and top with coriander and salsa.
bunch coriander, chopped ½ cup salsa
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utritional information (makes 4 servings): 234 calories, 26 grams of carbs, 3.8 grams of fat, 24.5 grams of protein.
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Shrimp And Tropical Fruit Salad INGREDIENTS 8 oz. pre-cooked shrimp, tails removed and deveined 1 cup fresh pineapple cubes ½ cup sliced red seedless grapes 1/8 cup slivered almonds 1 ½ tbsp. lemon juice ½
tbsp. olive oil
4 cups spinach leaves
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DIRECTIONS
Combine the olive oil and lemon juice. Set aside. Cook rice according to package directions. Once finished, toss together with chicken breasts, fruit, and almonds. Drizzle with dressing before serving. Nutritional information (makes 2 servings): 206 calories, 23.5grams of carbs, 8.5 grams of fat, 24 grams of protein.
utritional information (makes 2 servings): 206 calories, 23.5grams of carbs, 8.5 grams of fat, 24 grams of protein.
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Dinner
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Turkey Chili INGREDIENTS 8 oz. ground turkey 1 ½ cups chicken broth 1 cup frozen kernel corn 2 tbsp. chili powder 1 ½ tsp. ground oregano salt to taste
DIRECTIONS
In a large skillet over medium heat, heat the olive oil, garlic, red pepper, and mushrooms, along with ground turkey. Add the chili powder, oregano, and salt and pepper. Once turkey is almost cooked, add in the chicken broth, kernel corn, salsa, and cannellini beans. Cover and turn down the heat to low, simmering for 15 minutes. Serve immediately topped with cilantro.
1 can white kidney beans 1 clove minced garlic 1 sliced onion ½ cup sliced peppers ½ tbsp. olive oil cilantro to taste
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utritional information (makes 3 servings): 259 calories, 33 grams of carbs, 3.6 grams of fat, 24 grams of protein.
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Vegetable Beef Squash Bowl INGREDIENTS 1 large spaghetti squash 1 minced clove garlic 3 cups low sodium beef broth 2 tbsp. low sodium soy sauce 2 tbsp. rice wine sweetener to taste 2 cups sliced mushrooms ½ cup sliced carrot 6 oz. lean steak, thinly sliced 1 cup snow peas ½ cup green onions, sliced 2 cups spinach leaves
DIRECTIONS
In a large saucepan over medium heat, heat together the garlic and beef broth until boiling and then reduce to a simmer and cook for 10 minutes. In another bowl, mix together the soy sauce, red wine, and sweetener. In another non-stick skillet, heat the mushrooms, carrots, and snow peas. Cook for 2-3 minutes and then add in soy sauce mixture. Cook for another 2 minutes and then add beef and broth. Continue to cook until beef is no longer pink inside. Meanwhile, slice spaghetti squash in half, remove seeds, and place, cut side down on a plate in the microwave with some water lining the bottom. Cook for 8-10 minutes. Using a fork, scoop out the rinds into ‘spaghetti like strands’. Add squash to beef mixture and then top with green onions before serving.
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utritional information (makes 2 servings): 212 calories, 23 grams of carbs, 3 grams of fat, 24.9 grams of protein.
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Stuffed Red Peppers INGREDIENTS 4 small red peppers 6 oz. lean ground turkey breast ½ diced onion 4 diced mushrooms Handful of chopped cilantro Parsley 2 green onions, finely diced 1 tbsp. olive oil 1 tbsp. soy sauce + 1 tbsp. sugar free maple syrup
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DIRECTIONS
Preheat oven 400 degrees. Heat olive oil in a skillet over medium heat. Add the ground turkey, diced onions and mushrooms, cilantro, parsley, green onions, soy sauce and maple syrup. Continue to cook, stirring continuously until almost cooked. Stuff mixture into peppers and then place in a baking sheet, covering with foil wrap. Bake for 30-40 minutes or until tender. Serve immediately.
utritional information (makes 2 servings): 234 calories, 19 grams of carbs, 8 grams of fat, 22 grams of protein.
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Chicken Fingers INGREDIENTS 6 oz. chicken breast cut into strips 1 egg white 2 tbsp. oat bran or rolled oats 1 tbsp. light Parmesan cheese 1 tsp. oregano
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DIRECTIONS
Whisk the egg whites in a bowl. Combine the oat bran, parmesan cheese, and oregano in a bowl. Dip the chicken egg white and then oat mixture and then place on a non-stick skillet and cook for 2-3 minutes and then flip over and cook on the other side. Serve with baked sweet potatoes and a steamed vegetable of choice on the side.
utritional information with 100 grams baked sweet potato (makes 2 servings): 239 calories, 30.5 grams of carbs, 2 grams of fat, 24 grams of protein.
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Chicken With Peanut Sauce INGREDIENTS 2 cups cooked whole wheat noodles (or brown rice if you prefer) 2 tsp. olive oil 4, 3 oz. chicken breasts 1 sliced red pepper ½ cup sliced carrots ½ cup low sodium chicken broth 1/3 cup hoisin sauce ¼ cup creamy peanut butter 2 tbsp. rice vinegar
DIRECTIONS
Cook noodles according to package directions. Heat half the olive oil in a skillet over medium heat and then stir-fry the chicken for 2-3 minutes. Add the peppers and carrots and cook for 5 minutes longer. In another bowl, mix together the broth, hoisin sauce, peanut butter, rice vinegar, ketchup, and spices. Add this to the chicken mixture and cook for 1-2 minutes longer. Add the drained noodles in and top with green onions before serving.
2 tbsp. low sugar ketchup ¼ tsp. crushed red pepper 1 tbsp. minced ginger 1 tsp. minced garlic ½ cup green onions, finely diced
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utritional information (makes 4 servings): 369.5 calories, 47 grams of carbs, 9.7 grams of fat, 29 grams of protein.
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Cumin Ginger Chicken INGREDIENTS
DIRECTIONS
1 tbsp olive oil
Cook rice according to package.
1 onion, sliced 1lb chicken
While the rice is cooking, heat olive oil in a sautĂŠ pan. Add onion and cook 5 minutes. Then add chicken and cook 2 minutes each side until brown. Add in the spices, ginger and tomatoes. Cover and cook 20 minutes. Top with fresh cilantro. Serve with rice and 1 cup of any vegetables you have on hand, steamed.
1 28oz can diced tomatoes 2 tsp ginger root, grated 3 cloves garlic, grated 2 tsp cumin 3 tsp coriander
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utritional information with rice (serves 4): 264 calories, 28 grams of protein, 19.3 grams of carbohydrates, 7.3 grams of fat.
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Soup
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Squash Soup INGREDIENTS 1 large butternut squash peeled and diced 4 cups chicken stock 2 tbsp butter 1 onion 1 tsp all spice 1/4 tsp cinnamon pinch of cayenne juice of one lemon Fresh thyme Bay leaf
DIRECTIONS
Melt butter in large pot, add onion and sautĂŠ until soft, about 5 minutes. Add in squash and cook for 2-3 minutes. Add in stock and the rest of ingredients. If stock does not cover squash add in a little water. Cook until squash is soft, about 20 minutes. Once squash is soft pour soup ingredients into a blender and blend until smooth, or use an immersion blender. Add some fresh thyme, bay leaf and pepper corns. Let sit a few minutes then serve.
Peppercorns (optional)
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utritional information (makes 4 servings): 188.4 calories, 21.6 grams of carbs, 8.8 grams of fat, 7.3 grams of protein.
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Cauliflower Lentil Soup INGREDIENTS 1 large head cauliflower 2 carrots, chopped 2 stalks celery, chopped 1 large onion, diced 3 cloves garlic, minced 2 cups uncooked red lentils, rinsed 4 cups chicken or vegetable stock 1 cup water
DIRECTIONS
Melt some butter or coconut oil in a large sauce pan. Over medium heat cook carrots, celery, onion and garlic. Cook until tender about 5 minutes. Add in cauliflower, and cook 5 minutes. Then add in the stock, lentils spices and mustard. Cook until vegetables are soft, about 15-20 minutes. Once vegetables are soft blend soup with immersion blender or pour in a blender. Mix until smooth. Pour soup back in pot, stir in coconut milk. Top with fresh dill and serve.
1 tsp. ground cumin 1/2 tsp. ground coriander 1 tsp. turmeric 1 tbsp yellow mustard 1 cup canned coconut milk Fresh dill
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utritional information (makes 4 servings): 350 calories, 29 grams of fat, 17.1 grams of protein, 39.5 grams of carbs.
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Black Bean Soup INGREDIENTS 1 Tbsp olive oil 1 onion, chopped 5 cloves garlic, mined 1 stalk celery, chopped 2 medium sized carrots, chopped 1/2 - 1 jalape単o, seeded and chopped 1 green or red pepper, chopped
DIRECTIONS
Heat oil in large pot. Add in onion, garlic, carrots, celery, pepper and jalape単o. Cook until soft, about 5 minutes. Add cumin and chili powder, cook 1 minutes. Add in beans and tomatoes and stock. Cook until tender, about 15 minutes. Transfer about 3 cups of soup to blender, puree until smooth. Return to pot and cook 15 minutes. Top with green onion, cilantro or avocado if desired.
2 cans black beans rinsed and drained 1 quart vegetable stock 1 can diced tomatoes 1 tsp chili powder 2 tsp cumin Top with green onion, cilantro and sliced avocado.
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utrition information (makes 4 servings) 251 calories, 5.3 grams of fat, 11.2 grams of protein, 40.7 grams of carbohydrates.
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Salad
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Pear Salad INGREDIENTS 4 cups greens such as romaine or spinach 1 pear diced 1 stalk of celery chopped 1/4 pine nuts 3 Tbsp olive oil
DIRECTIONS
Wash and all produce and put in large bowl. Top with pine nut. Mix honey and olive oil and a little sale and pour over salad. *melt honey a few seconds first if it is thick. This is common with raw honey which is the best quality.
2 tsp good quality honey* salt
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utrition information (serves 4) 193 calories, 16 grams of fat, 12.5 grams of carbohydrates, 2.1 grams of protein.
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Green Tuna or Chicken Salad INGREDIENTS 2 cups spinach 1 can tuna (drained) or 1 cooked chicken breast
DIRECTIONS
Add spinach to a plate, top with tuna or chicken, celery, onion, apple and cashews. Stir together lemon juice, olive oil and a pinch of salt and pour over salad.
1 stalk celery, chopped 1 tbsp red onion diced 1 green apple, diced
Nutrition information (serves 1) 560 calories, 34 grams of fat, 36 grams of carbohydrates, 36 grams of protein.
1 tbsp cashews Juice of one lemon 2 Tbsp olive oil Salt
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utrition information (serves 1) 560 calories, 34 grams of fat, 36 grams of carbohydrates, 36 grams of protein.
38 | Your Guide To Healthy Eating
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Cucumber and Pomegranate Salad INGREDIENTS 2 large cucumbers diced Seeds of one pomegranate 1 stalk celery 2 tbsp green onions 1 tbsp fresh mint, chopped Juice of one lime 2 tbsp olive oil
N
DIRECTIONS
Add the cucumber, pomegranate seeds celery and onion in a bowl, mix to combine. Whisk together lime juice and olive oil, salt and pepper to taste. Pour over cucumber mixture, gently stir and top with mint. Nutrition information (serves 4) calories 421, 28 grams of fat, 39 grams of carbohydrates, 6 grams of protein.
utrition information (serves 4) calories 421, 28 grams of fat, 39 grams of carbohydrates, 6 grams of protein.
39 | Your Guide To Healthy Eating
www.sneakersandveggies.com
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www.sneakersandveggies.com