Table of Contents INTRODUCTION..........................................................................................................................................................4 SOUPS.........................................................................................................................................................................5 Squash lentil and chickpea soup............................................................................................................................................................... 6 Pumpkin carrot soup.................................................................................................................................................................................. 7 Chorba of veggies...................................................................................................................................................................................... 8 Minestrone soup........................................................................................................................................................................................ 9 Lentil soup............................................................................................................................................................................................... 10 Winter soup.............................................................................................................................................................................................. 11 Green soup.............................................................................................................................................................................................. 12 Veloute of sweet potatoes........................................................................................................................................................................ 13 Pesto soup............................................................................................................................................................................................... 14
SANDWICHES...........................................................................................................................................................15 Pan bagnat.............................................................................................................................................................................................. 16 Chicken and cheese sandwich................................................................................................................................................................ 17 Croque monsieur express........................................................................................................................................................................ 18 Croque madame express......................................................................................................................................................................... 19 Pizza wrap-up.......................................................................................................................................................................................... 20 Turkey burgers sliders............................................................................................................................................................................. 21 Peachy camembert sandwich with turkey................................................................................................................................................ 22 Yann's healthy club sandwich.................................................................................................................................................................. 23 Mexican burgers with its guacamole........................................................................................................................................................ 24 Lentil-mushroom burgers with aioli.......................................................................................................................................................... 25 Veggies burgers....................................................................................................................................................................................... 26 Chicken pitas with tzatziki........................................................................................................................................................................ 27
POULTRY...................................................................................................................................................................28 Balsamic chicken..................................................................................................................................................................................... 29 Thyme rosemary roasted chicken............................................................................................................................................................ 30 Turkey à la provençale............................................................................................................................................................................. 31 Chicken skewers...................................................................................................................................................................................... 32 Chicken enchiladas casserole................................................................................................................................................................. 33
SEAFOOD..................................................................................................................................................................34 Tuna rillette.............................................................................................................................................................................................. 35 Trout with green beans............................................................................................................................................................................ 36 Express glazed salmon with asparagus................................................................................................................................................... 37 Student’s paella....................................................................................................................................................................................... 38 Teriyaki basa fillet.................................................................................................................................................................................... 39
VEGETABLES............................................................................................................................................................40 French gratin potatoes (gratin dauphinois).............................................................................................................................................. 41 Easy healthy broccoli............................................................................................................................................................................... 42 Courgette and yellow squash................................................................................................................................................................... 43 Carrot Vichy............................................................................................................................................................................................. 44 Express peas casserole........................................................................................................................................................................... 45
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OMELETTES..............................................................................................................................................................46 Quick omelette with cheese and sausage................................................................................................................................................ 47 Omelette aux fines herbes (fresh herbs).................................................................................................................................................. 48 Spanish omelette..................................................................................................................................................................................... 49 Greek omelette........................................................................................................................................................................................ 50 Vegetable frittata...................................................................................................................................................................................... 51
SALAD........................................................................................................................................................................52 Quinoa salad with beans and chickpeas.................................................................................................................................................. 53 Salade nicoise......................................................................................................................................................................................... 54 Chinese salad.......................................................................................................................................................................................... 55 Rice salad................................................................................................................................................................................................ 56 Salade forestière...................................................................................................................................................................................... 57 Feta - chicken pasta salad....................................................................................................................................................................... 58 Walnut salad............................................................................................................................................................................................ 59 Greek salad............................................................................................................................................................................................. 60 Tricolore salad......................................................................................................................................................................................... 61
BEEF...........................................................................................................................................................................62 Quick meat loaf........................................................................................................................................................................................ 63 Steak with gorgonzola sauce................................................................................................................................................................... 64 Roasted beef with potatoes and carrots................................................................................................................................................... 65 Express sautĂŠ beef.................................................................................................................................................................................. 66 Hachis parmentier (mashed potato cass.)............................................................................................................................................... 67 Chili con carne......................................................................................................................................................................................... 68
PASTAS......................................................................................................................................................................69 Pasta express.......................................................................................................................................................................................... 70 Pasta with meat balls............................................................................................................................................................................... 71 Gnocchi alla gorgonzola.......................................................................................................................................................................... 72 Mediterranean spaghetti.......................................................................................................................................................................... 73 Veggie lasagna........................................................................................................................................................................................ 74 Pasta alla carbonara................................................................................................................................................................................ 75 Pasta with salmon.................................................................................................................................................................................... 76
RICE AND LEGUMES................................................................................................................................................77 Easy express pilaf.................................................................................................................................................................................... 78 Yann's yummy rice................................................................................................................................................................................... 79 Caribbean rice......................................................................................................................................................................................... 80 Greek lentils salad................................................................................................................................................................................... 81 Bean dip................................................................................................................................................................................................... 82 Express tabbouleh................................................................................................................................................................................... 83
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BREAKFAST...............................................................................................................................................................84 Steel cut oatmeal..................................................................................................................................................................................... 85 Easy overnight oats................................................................................................................................................................................. 86 Green vegan overnight oats..................................................................................................................................................................... 87 Cereal in a glass...................................................................................................................................................................................... 88 Yann's crepes.......................................................................................................................................................................................... 89 Burrito breakfast...................................................................................................................................................................................... 90 Tutti frutti bars.......................................................................................................................................................................................... 91 Coconut brain boosting balls.................................................................................................................................................................... 92 Chewy nuts bars...................................................................................................................................................................................... 93 Loris' express boosting smoothie............................................................................................................................................................. 94 Pina colada boosting smoothies.............................................................................................................................................................. 95 Purple cow drink...................................................................................................................................................................................... 96 Lip smacking smoothie............................................................................................................................................................................ 97
DESSERTS.................................................................................................................................................................98 Provenรงal olive bread.............................................................................................................................................................................. 99 Courtney's banana bread....................................................................................................................................................................... 100 Cranberry swirl cake.............................................................................................................................................................................. 101 French yogurt cake................................................................................................................................................................................ 102 Healthy blueberry muffins...................................................................................................................................................................... 103 Zucchini and carrot muffins.................................................................................................................................................................... 104 Cranberry orange cookies...................................................................................................................................................................... 105 Super breakfast cookies........................................................................................................................................................................ 106 Express banana and berries ice cream.................................................................................................................................................. 107
INDEX.......................................................................................................................................................................108 How to wash vegetables and fruits........................................................................................................................................................ 108 Grocery items to have on hand.............................................................................................................................................................. 109 Glossary................................................................................................................................................................................................. 112
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INTRODUCTION As a Mom of three kids, including one studying at university, I realize that eating healthy meals whilst being a student can be tricky. We all know that it’s a challenge to cook healthy meals from scratch whilst getting all the required daily nutrients. Today's paced lifestyle is all about getting everything done quickly. This is why students gravitate towards fast food restaurants which is unhealthy for anyone. The good news is that you can eat healthy meals made from scratch within a few minute. Try to avoid the following as much as you can: processed meats and packaged microwavable pasta or rice: these foods are poor in nutrients. Fruit juice and pop that contain sugar must also be avoided. Choose water and green tea instead. All that is possible by simply giving it a try and pre-planning your meals according to what your body needs to stay healthy. Everything you should know about obtaining ready-to-use ingredients and how to properly clean your vegetables and fruit before cooking are included in this book. This recipe book also contains easy recipe ideas for various events such as: supper between friends or roommates, recipes to surprise or impress your parents to plan ahead on weekdays. Practical headings to start: my grocery list, tools and utensils, cooking (kitchen?) glossary, etc... A variety of recipes such as “Express ones” can be prepared in a short time, hearty meals at home and some cooking that requires no formal cooking knowledge. Certainly there are many recipes out there, some good, others not so good, some easy whilst others are more complex. In this recipe book you will find yummy and easy recipes which await to be tested. Give it a try - you won't regret it ! Before starting any recipes, make sure you have organized all the necessary ingredients. Have a look at the end of the book in the index section.
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SOUPS
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Squash lentil and chickpea soup WHAT YOU NEED 2 cups red lentils, washed and drained 1 can chick peas, rinsed and drained 2 tablespoons olive oil 1 small onion, chopped 2 cups butternut squash, peeled and chopped 2 garlic cloves, minced 1 tablespoon ginger powder 1 teaspoon ground cumin ½ teaspoon chili powder 2 tablespoons tomato paste 4 cups chicken broth and water 1 strip lemon rind ¼ fresh parsley, chopped or 1 tablespoon dried parsley Lemon wedges (4-6) Salt and pepper DIRECTIONS 1 - Rinse lentils very well, drain and set aside. Peel chickpeas if desire. I like to do that! 2 - In a medium heavy pot, heat oil, sauté onion until soft. 3 - Add garlic and ginger, stir for 2 minutes. 4 - Add squash, cumin, chili powder, pepper and salt. Cook and stir for 5 minutes. 5 - Add tomato paste, cook for 1 minute. 6 - Add lentils, chickpeas, broth and water (as necessary), and lemon rind. 7 - Cover and simmer until squash is tender (about 20 minutes). 8 - Discard lemon rind, sprinkle with parsley. Serve with lemon wedges. Bon appétit !!
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Pumpkin carrot soup
WHAT YOU NEED 1 small yellow onion, diced 12 medium carrots, peeled, sliced 1 garlic clove, crushed 4 cups water 3 cups pumpkin cubed (fresh or canned) 1 teaspoon salt and pepper 1 teaspoon cumin 1 teaspoon turmeric powder and ginger powder 1 can light coconut (milk or cream)
DIRECTIONS 1 - In a large pot, add the onion, carrots, cubed pumpkin, garlic and water. 2 - Bring to a boil. Cover and boil until carrots are tender, about 30 minutes. 3 - Add in the salt, cumin, ginger and turmeric. Stir occasionally. 4 - Transfer the soup to a food processor. 5 - Puree all the vegetables and water until smooth. 6 - Add in the pumpkin if puree is from a can and coconut milk. Add water if necessary. 7 - Pulse until blended smooth. (If it's a small food processor, you will need to puree the soup in separate batches). 8 - Once the soup is smooth, transfer back to the large pot and heat thoroughly. Bon appĂŠtit !!
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Chorba of veggies WHAT YOU NEED 1 can chickpeas, rinsed and drained 1⁄2 onion, chopped 1 carrot, peeled and diced 1 potato, peeled and diced 1 zucchini, diced 1 stalk celery, thinly sliced Few leaves of cilantro or parsley 1 teaspoon of any of these herbs: cumin, paprika, cayenne 1 stick cinnamon or 1⁄2 teaspoon powder 1 can (14oz) tomato sauce 1 tablespoon of tomato paste 2 tablespoons olive oil 6 cups water (or more) 1 cup soup noodles Salt and pepper DIRECTIONS 1 - Wash, peel and cut all veggies into small cubes. 2 - Cook the noodles al dente as per package directions, rinse and set aside. 3 - Heat olive oil over medium heat, add onion and cook until tender. 4 - Add all veggies (except zucchini) tomato sauce, tomato paste,spices, salt and pepper. Stir for 5 minutes. 5 - Add 2 cups of water. Bring to a boil for 15 minutes and reduce heat and simmer for 30 minutes or until carrots are tender. 6 - Stir in chickpeas and zucchini, simmer for another 10 minutes. 7 - Add noodles and simmer for 10 minutes. Serve hot with cilantro or parsley, chopped. Bon appétit !! 9
Minestrone soup WHAT YOU NEED 1 cup of any kind of pasta 3 tablespoons olive oil 1/2 onion, finely chopped 1 carrot, peeled and diced 1 potato, peeled and diced 1 zucchini, diced 1 clove garlic, minced 1 stalk celery, sliced 4 cups/(or 1 litre) of vegetable or chicken broth 1 small can of white beans 11 ripe tomatoes 2-3 bay leaves 2 tablespoons of any of these herbs: oregano, basil, thyme, parsley 1/3 or more grated parmesan Salt and pepper DIRECTIONS 1 - Cook pasta following package instructions. Drain and set aside. 2 - Wash the vegetables, peel carrots and potatoes, cut them into small cubes. 3 - Cut celery and zucchini into small slices. 4 - Slice onion finely. In a large saucepan, sautĂŠ onion in oil until soft and golden. Add garlic, stir 3 minutes. 5 - Add tomatoes cut into very little pieces, stir 5 minutes, simmer until tomatoes are softened. 6 - Add all vegetables except zucchini and stir gently. 7 - Add broth. Simmer 10 minutes. 8 - When veggies are half cooked add the zucchini. Add herbs, salt and pepper. Simmer 10 minutes, stirring. 9 - Add water (about 2 cups at a time). Cover and bring to a boil, for 15 minutes. Add the cooked pasta. 10 - Reduce heat and simmer for about 10 minutes. 11 - Ladle into a bowl, sprinkle the cheese on top and add chopped basil and croutons (optional). Bon appĂŠtit !!
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Lentil soup WHAT YOU NEED 1 or 2 tablespoons olive oil 1 cup onion, chopped 1 garlic clove, crushed 2 whole cloves or 1 teaspoon ground cloves 1 cup celery, thinly sliced 2 carrots, sliced 1 leek, sliced 2 teaspoons ground cumin 1 can lentils (19 oz), rinsed to remove sodium and drained 7 or 8 cups water (or chicken broth, or half/half) Fresh cilantro or parsley, chopped Salt and pepper DIRECTIONS 1 - In a pot, heat olive oil over medium heat. 2 - Add onion and sauté for 3 minutes. 3 - Add leek and sauté until soft and brown. 4 - Add garlic, celery and sauté for 3 minutes. 5 - Add carrots, lentils, cloves, cumin, salt and pepper. Sauté for 2 minutes. 6 - Add water/broth and bring to a boil. Reduce heat and simmer, covered for 20/30 minutes or until carrots are tender. Add water as needed. 7 - Puree soup in a blender or use an immersion blender until smooth. 8 - Return to pot if using a blender. 9 - Ladle soup into a bowl and sprinkle with fresh cilantro or parsley. 10 - Serve hot with croutons if you wish. Tip: Dried lentils do not require soaking before cooking, but wash well and remove any that float. 1 cup dried lentil = 2.5 cups cooked whole lentils. Bon appétit !!
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Winter soup WHAT YOU NEED 2 carrots, peeled and diced 2 potatoes, peeled and diced 1 turnip, peeled and diced 1 parsnip, peeled and diced 1 rutabaga, peeled and diced 1 stalk celery, minced 1 leek, minced 1 garlic clove, crushed 1 cup of any winter squash, diced 4 cups chicken broth or water (maybe more) 1 bay leaf parsley or cilantro, minced 1 teaspoon cumin 1 teaspoon chili powder Garlic croutons and grated cheese (optional) Salt and pepper
DIRECTIONS 1 - Over medium heat, combine all the ingredients in a pot and add salt and pepper. 2 - Cook for 20 minutes or until carrots are tender. Don’t overcook vegetables. 3 - Ladle into bowls. 4 - Sprinkle with minced parsley or cilandro. Tip: You can top with garlic croutons and grated cheese. Bon appÊtit !!
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Green soup
WHAT YOU NEED 4 cups chicken broth or water 2 cups kale or spinach, (or both) minced 1 cup frozen green peas (optional) 1 white leek 1 stalk celery 1 zucchini, diced 1 clove garlic, minced 1 small onion, diced 2 teaspoons thyme Fresh basil or chives leaves, minced 2 bay leaves Salt and pepper
DIRECTIONS 1 - In a pot, brown onion for 5 minutes and add garlic. Stir for 3 minutes. 2 - Add leek, celery, thyme, bay leaves and the broth or water. Bring to a boil over high heat. 3 - Add zucchini, peas and cover. Reduce heat to medium-low and boil for 5 to 10 minutes. 4 - Add kale into the soup. Cover and simmer for about 5 minutes. 5 - Season to taste with salt and pepper. 6 - Ladle one serving into a bowl and sprinkle with basil or chives. Bon appĂŠtit !!
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Veloute of sweet potatoes WHAT YOU NEED 1 shallot, finely chopped 1 garlic clove, finely chopped 2 tablespoons olive oil 3 1â „2 cups chicken broth 1 sweet potato, diced One half butternut squash, diced 1/4 cup 35% cream or sour cream 1 pinch ground nutmeg (optional) Salt and pepper
DIRECTIONS 1 - In a pot, soften the chopped shallot and garlic in the heated olive oil. 2 - Add garlic and ginger, cook for 2 minutes. 3 - Add broth or water, then salt and pepper. Bring to a boil over medium heat, for about 5 minutes. 4 - Add sweet potato and butternut squash. 5 - Lightly season with salt and pepper and nutmeg. 6 - Serve with sour cream. Bon appĂŠtit !!
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Pesto soup WHAT YOU NEED 1 cup green fresh beans, washed and cut into thirds 1 can of white or red beans (385ml), rinsed 1 carrot, diced 1 potato, diced 2 zucchinis, diced 1 medium tomato, cored, seeded and chopped 4 garlic cloves, peeled 2 cup fresh basil leaves 1â „4 cup extra virgin oil 1 cup small pasta like capellini Fresh grated parmesan cheese to taste Salt and pepper DIRECTIONS 1 - Cook the pasta as per package directions and set aside. 2 - Place green beans, carrots, and potatoes in a large saucepan and cover with 6 cups (1.5 litres) of water. 3 - Bring to a boil and then simmer, stirring occasionally for 30 minutes. 4 - Add zucchini, beans and the tomato and simmer for another 20 minutes. 5 - Add water if necessary. Meanwhile put garlic and basil in a food processor with olive oil until pasty, well combined and smooth. 6 - Add the cooked pasta to the soup. Stir a tablespoon of the pesto into the soup and then season with salt and pepper. 7 - Serve with parmesan cheese and remaining pesto. Pesto can be added to taste in your bowl. Bon appĂŠtit !!
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SANDWICHES
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Pan bagnat WHAT YOU NEED 1 round rustic bread loaf or bun Half can tuna packed in olive oil, drained Lettuce leaves or other green leafy lettuce 1 tomato, sliced 1 hard boiled eggs, sliced Anchovy fillets, drained (if you like) Black olives, sliced 1/4 of white or red onion, thinly sliced 1 pepper bell, seeded and thinly sliced into lengths 1 cucumber, thinly sliced crosswise Salt and pepper Dressing: 2 tablespoons extra virgin olive oil plus additional for drizzling 1 teaspoon red wine vinegar 1 half teaspoon of Dijon mustard DIRECTIONS 1 - In a small bowl, prepare the dressing by mixing olive oil, the red vinegar, Dijon mustard, salt and pepper. 2 - Cut the round rustic bread loaf or bun in half crosswise and cover one half with lettuce leaves. Use a couple of varieties, whatever looks good, for the difference in texture. 3 - On top of each lettuce layer, arrange tomato slices, hard boiled egg, cucumber, tuna, red pepper bell, onion slices, the back olive and anchovy fillets. 4 - Drizzle with the dressing and then drizzle generously with more olive oil and top with the remaining half bun, pressing gently but firmly. 5 - Wrap it up if you take it for lunch in a plastic sandwich bag. Bon appĂŠtit !!
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Chicken and cheese sandwich WHAT YOU NEED 2 slices of whole wheat flour bread 1 half boneless chicken breast halves, skin removed, grilled 1 piece of brie cheese Slices of red pepper Leaves of lettuce and/or spinach, stems removed 1 handful broccoli sprouts Thyme Salt and pepper Mayonnaise verde 1/4 cup olive oil 1 tablespoon Dijon mustard 1 teaspoon garlic powder 3 spinach leaves, chopped DIRECTIONS 1 - In a large skillet, heat olive oil over medium heat. 2 - Add salt and pepper to the chicken, then thyme. 3 - Cook chicken about 10 to 15 minutes on each side, or until browned and no longer pink. Set aside. 4 - Top one side of bread with slices of brie (cheese). Place it on a large baking sheet. Grill in the oven for 5 minutes. 5 - Top the cheese with chicken, lettuce, spinach, red pepper, broccoli sprouts. 6 - Add mayonnaise verde on the top. For mayonnaise verde: combine all ingredients in a small food processor or magic bullet until creamy like a mayonnaise. Bon appĂŠtit !!
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Croque monsieur express
WHAT YOU NEED
2 slices of whole wheat flour bread 1 slice gruyère cheese, swiss cheese or provolone cheese 1 thick slice deli turkey 1 tablespoon Dijon mustard 1 tablespoon melted butter
DIRECTIONS 1 - Spread Dijon mustard over 2 bread slices. 2 - Top each one with a slice of gruyère cheese and then with the deli turkey. 3 - Top with another bread slice. 4 - Brush outer bread sections with butter. 5 - Broil until cheese is melted and bread is lightly golden (2 to 5 minutes). Bon appétit !!
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Croque madame express WHAT YOU NEED
2 slices of whole wheat flour bread 1 slice gruyère cheese, swiss cheese or provolone cheese 1 thick slice deli turkey 1 egg 2 tablespoons olive oil 2 tablespoons Dijon mustard Salt and pepper
DIRECTIONS 1 - Spread Dijon mustard over 2 bread slices. 2 - Top each one with a slice of gruyère cheese and then the deli turkey. 3 - Top with another bread slice. 4 - Brush butter over outer bread sections. 5 - Broil until cheese in melted and bread slices are lightly golden (2 to 5 minutes). 6 - Heat olive oil in a nonstick skillet over medium heat. 7 - Crack the egg into skillet and season with salt and pepper. Fry egg. 8 - Insert fried egg between turkey and cheese and serve immediately. Bon appétit !!
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Pizza wrap-up WHAT YOU NEED
1 large tortilla 3 tablespoons pizza sauce or tomato sauce 1 cup cheese shredded 3 mushrooms, sliced 1⁄4 cup spinach leaves, chopped 3 basil leaves or dry oregano and thyme 1 thick slice deli turkey , diced Salt and pepper
DIRECTIONS 1 - Season the tomato sauce, add herbs. 2 - Spread tomato sauce over the tortilla. 3 - Top with the spinach leaves, mushrooms, turkey and the cheese. 4 - Roll up, folding the sides first and then rolling it up from the bottom. 5 - Bake in 350°F or 180°C oven or until cheese is melted and tortilla is crisp, between 7 and 10 minutes. 6 - Cut tortilla in half and serve with green salad. Bon appétit !!
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Turkey burgers sliders WHAT YOU NEED 2 whole wheat dinner rolls, split 1 cup ground turkey or chicken 1/2 cup quick cooking rolled oat 1 tablespoon low sugar BBQ sauce 1/4 cup carrot, shredded 1 teaspoon Dijon mustard 1/2 teaspoon thyme 1/2 teaspoon cumin, paprika 1 tomato, sliced 1 small red onion, sliced Lettuce leaves, washed and dried Salt and pepper
DIRECTIONS 1 - Gently combine BBQ sauce, carrot, thyme, cilantro, cumin, paprika, quick oat and turkey in a large bowl. 2 - Form 2-4 patties. Heat oil in a pan and cook burger until cooked until not more pink inside (3-5 minutes each side). use a spatula to press meat to pan. 3 - Serve the burgers on the buns with lettuce, tomato, onion and BBQ sauce. 4 - Serve warm. Bon appĂŠtit !!
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Peachy camembert sandwich with turkey WHAT YOU NEED
1 slice of bread cut in lengthwise (baguette) 1-2 slice(s) camembert cheese 2 slices of turkey ham 2 tablespoons peach or apricot preserve 1 tablespoon of spicy sandwich spread
DIRECTIONS 1 - Preheat the oven to 300°F or 150°C. 2 - On one slice of bread, place 2 slices of camembert cheese. Broil until melted. 3 - Top with turkey ham, and a tablespoon of peach/apricot preserve. 4 - On the second slice, spread the spicy sandwich spread and close the sandwich. 5 - It is ready to eat or you can heat in the oven for 5 minutes for a hot sandwich. Bon appétit !!
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Yann's healthy club sandwich WHAT YOU NEED 2 slices whole wheat bread 1 tablespoon cream cheese (optional) 3 slices avocado 1 tomato, sliced 1 slice smoked deli chicken/turkey 3 leaves lettuce 2 basil leaves, chopped (optional) Salt and pepper Homemade express Mayo: 1 tablespoon Dijon mustard 1/2 teaspoon garlic powder 1 tablespoon lemon juice 1/4 cup olive oil DIRECTIONS For the mayo: In a food processor, combine mustard, lemon juice, olive, oil, garlic powder, salt/pepper and process for 10 seconds or more until creamy. 1 - Toast the bread and spread the mayonnaise onto one side. 2 - Layer lettuce, chicken/turkey, tomato and avocado on top of bread slice. 3 - Spread other bread slice with cream cheese and cover sandwich layers with this slice cover onto one side of the bread spread with cream cheese. 4 - Serve with grapefruit or any other fruit of your preference. No food processor? Spread mustard on one bread slice side of the bread the mustard and make a dressing with olive oil, lemon juice, garlic powder and mustard. Tip: You can combine the cream cheese with the avocado if it is too ripe. Bon appĂŠtit !!
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Mexican burgers with its guacamole WHAT YOU NEED English muffins toasted or whole grain buns 1 cup canned black beans, rinsed and strained 1/4 cup cooked quinoa 1 garlic clove, crushed 1/4 red onion or chives, sliced 1/4 quick- cooking rolled oats 1 tablespoon of lime juice 1 sliced tomato 1 lettuce leaf 1 teaspoon cumin Salt and pepper for taste Guacamole: 1 avocado, 1 tomato, diced, 1 tablespoon of lime juice 1 lime juice, 1 garlic clove, crushed, 1/2 cup fresh cilantro, chopped, 1 chili, finely minced or 1/2 teaspoon powder (optional) finely minced, or powder (optional)
DIRECTIONS 1 - Cook quinoa as per directions. 2 - In a bowl of a food processor, combine canned beans, onion, garlic, cumin and 1 tablespoon lime juice. Process until the mixture has the texture of a very chunky puree. Transfer the mixture in a bowl and add cooked quinoa and oats. 3 – Pre-heat the oven to 350°F or 180°C, transfer patties onto a baking sheet and cook for 20-30 minutes. You don't have to flip them over unless you like both sides brown. 4 - Meanwhile, scoop avocado in a bowl, mash with a fork adding remaining lime juice (approximately 1 tablespoon), garlic, cayenne salt/pepper. 5 - Fill bun with burger patty, a lettuce leaf and a slice of tomato and Add a spoonful of the guacamole topped with cilantro, diced tomato and red onion. Bon appétit !! 25
Lentil-mushroom burgers with aioli WHAT YOU NEED 2 whole wheat buns toasted or flat bread 1 cup canned lentils, rinsed and drained 1/2 cup diced onion 1/4 cup grated carrot 1 garlic clove, crushed 1/2 cup mushroom, chopped 1/2 teaspoon oregano 1/2 teaspoon grounded clove 1 tablespoon lemon juice 3 tablespoons oatmeal flakes 1 tomato, sliced Lettuce leaves Slices red onions Cooking spray Salt and pepper Aioli: mayo, garlic 1/4 cup olive oil 1/2 teaspoon fresh lemon juice 1 tablespoon Dijon mustard 1 garlic clove, chopped
DIRECTIONS 1 - Sauté the onion and garlic in a skillet coated with 2 tablespoons olive oil for 5 minutes. 2 - Add mushrooms, salt, pepper, oregano, garlic grinder clove, and stir occasionally. 3 - In a bowl or a food processor, combine canned lentils and the onion mixture. 4 - Add the grated carrot and oatmeal flakes. 5 - Add one tablespoon lemon juice. Stir well and form into patties. 6 - Preheat the oven to 350°F or 180°C, transfer patties on a lined baking sheet and cook for 20-25 minutes. You don't have to flip them over unless you like both sides brown. 7 - Line the bottom half of each burger with lettuce and top each bun with a burger patty, aoili, 1 tomato slice and 1 onion slice. Aioli: combine all ingredients in a magic bullet cup and blend until achieving a mayo texture. Add mustard if needed for thickness. Bon appétit !!
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Veggies burgers WHAT YOU NEED 1 whole wheat burger bun 1-2 eggs beaten 1 cup kale or spinach (or both), cleaned and deveined, chopped 1/4 yellow onion, chopped 1 clove garlic, crushed 1/3 cup cooked quinoa, cooled 1 tablespoon parmesan cheese 1/4 cup quick-cooking rolled oat 2 tablespoons olive oil 2 tablespoons parsley, chopped Salt and pepper or (chili powder)
DIRECTIONS 1 - Cook the quinoa as per package directions. 2 - On medium heat, heat 2 tablespoons olive oil in skillet then sautĂŠ onion lightly. 3 - Transfer in a bowl and add all of the remaining ingredients. 4 - Use the skillet again, heat it on medium heat add oil to coat bottom of pan. 5 - Form patties with your hands approx. a 1/2 cup. Place patties in skillet carefully. 6 - Fry until golden brown on each side, about 34 minutes per side. 7 - Remove patties, drain on paper towel and serve on burger bun. You can serve these patties on a plate with salad or tomato salad (depending on the season) Bon appĂŠtit !!
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Chicken pitas with tzatziki WHAT YOU NEED 2 pitas (warm) 1 chicken breast, sliced Lettuce leaf, chopped 1 tomato, diced 1 red onion, sliced 1 red or yellow bell pepper, diced Pitted Kalamata olives Feta cheese Salt and pepper Yogurt dressing: (tzatziki) 1 cup plain yogurt 1 cup cucumber, diced small 1 garlic clove, crushed 1 tablespoon fresh lemon juice 2 tablespoons fresh dill, chopped DIRECTIONS Yogurt cucumber dressing: Combine all yogurt dressing ingredients and mix well. Cover and refrigerate until serving. 1 - Prepare in advance in order to allow the flavors to melt blend. 2 - Pre-heat a grill pan over medium to high heat. 3 - Season and grill the chicken breast halves for 4 minutes on each side or until well cooked. Let rest before slicing. 4 - Top pita bread with sliced chicken, lettuce, tomato, onion, bell pepper, olives, feta and yogurt dressing. Serve immediately. Bon appĂŠtit !!
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POULTRY
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Balsamic chicken WHAT YOU NEED
2 boneless chicken breast halves 2 tablespoons balsamic vinegar 1 tablespoon honey 1 teaspoon dried oregano and/or basil Parsley sprigs Salt and pepper
DIRECTIONS 1 - Pre-heat the oven to 350°F or 180°C. 2 - Use a board to score the chicken breast making diagonal cuts. 3 - Mix the balsamic vinegar, honey, oregano and/or basil, salt and pepper. 4 - Coat the chicken with the mixture. Cover with plastic wrap and refrigerate for one hour or less. if you are in a hurry. (Best overnight). 5 - Place grill pan over medium to high heat and grill the chicken for 10 minutes on each side until chicken is no longer pink inside. 6 - Serve with rice, pasta or greens beans. 7 - Sprinkle with parsley flakes. Bon appétit !!
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Thyme rosemary roasted chicken WHAT YOU NEED 1 chicken (approx. 4 pounds) 1 bunch each thyme and rosemary herbs 1 garlic bulb 1 or 2 tablespoons of melted butter Baby potatoes to serve with Salt and pepper
DIRECTIONS 1 – Pre-heat oven to 450°F or 230°C. 2 - Rub the bird with butter and sprinkle some of the herbs, salt and pepper all over it. 3 - Break the garlic bulb into cloves and insert inside the cavity with leftover thyme and rosemary. 4 - Put the bird in a large baking dish. Cover with aluminium foil and bake 1 h at 400°F or 205°C. 5 - Then bake for an additional 30 minutes at 350°F or 180°C uncovered until golden brown. Flip side. 6 - In the meantime season and sauté the baby potatoes in a skillet with olive oil. 7 - Serve the chicken with potatoes. Bon appétit !!
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Turkey à la provençale WHAT YOU NEED 2 boneless turkey breasts or 2 turkey legs quartered 1 cup of peeled and chopped tomatoes with juice 2 tablespoons olive oil 1 red onion, thinly sliced 1 garlic clove, chopped 1⁄2 cup black olives 2 tablespoons fresh thyme and basil Salt and pepper to taste
DIRECTIONS 1 - Heat oil in a medium sized pan on medium Heat. 2 - Sauté onion for 2-3 minutes on low Heat. 3 - Add garlic. 4 - Place turkey breasts or legs and cook, turning once until it is cooked through. 5 - Add tomatoes with juice. 6 - Add all of the herbs, salt and pepper and black olives. 7 – Pre-heat the oven to 350°F or 180°C. 8 - Transfer all ingredients into a baking dish and bake for 15 to 20 minutes. 9 - Serve hot with rice, pasta or vegetables. Bon appétit !!
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