weekly GLORIOUS GREENS Have a gloriously green day with these powerhouse vegies
|
|
- Ariel Armstrong
- 5 years ago
- Views:
Transcription
1 weekly 26TH APRIL, 2015 WEEK 17 I feel like I was wasting my life before. Now I make the most of every second. Brooke Wilson, member GLORIOUS GREENS Have a gloriously green day with these powerhouse vegies 1
2 feature GLORIOUS GREENS This week we re talking about one of our favourite green things vegetables! Here are some of the nutritional standouts and helpful tips on how to add these green miracles to your meals. Kale THE BENEFITS Greens like kale are taking over as the new veg on the garden block. Part of the Brassica family, along with other heroes like broccoli, brussels sprouts and cabbage, kale is rich in sulphur-containing phytonutrients with anti-cancer properties. Like other green and leafy vegetables, it s also a great source of the B vitamin folate, which is vital for energy metabolism and a healthy pregnancy. Plus kale is perfect for your peepers it s rich in the eye-health-promoting lutein and zeaxanthin compounds. TRY THIS: Serve washed kale leaves as oven-crisped chips spray lightly with olive oil and crisp in a hot oven for 5-10 minutes. Blend kale into a green smoothie with fruit and almonds or reduced-fat milk. Mix kale leaves into a sensational summer salad along with another hero freshly cut baby spinach leaves, available in a handy 150g pack. Whip up a kale pesto with English spinach, pine nuts, olive oil and parmesan cheese. Baby spinach leaves THE BENEFITS Spinach has made a comeback of late, with the baby variety being a popular smoothie ingredient and for good reason! Thanks to Popeye, spinach has long been renowned for its iron content, which in reality is very hard to absorb. But what you can get is vitamins C and E, beta carotene (converts to vitamin A), niacin (vitamin B3), folate, vitamin B6, plus magnesium and potassium. It s also rich in an antioxidant called lutein, which is great for eye health. But you don t have to be a green smoothie fan to reap the benefits there are so many ways to enjoy baby spinach TRY THIS: Add it to an omelette along with mushroom and ham. Add to the pan and wilt before adding the egg mixture. Have it as a side with your morning bacon and eggs it can be served raw or slightly wilted with a little oil. Use it as the hero of a salad. It goes very well with roast pumpkin, feta and cherry tomatoes yum! 2
3 Broccoli THE BENEFITS Broccoli is a vegetable that can divide households especially where there are children involved. People either love it or hate it, but there are big reasons for adding broccoli to your daily vegetable roll call. It sits top of the class for its content of many nutrients, including iron (for healthy blood cells), potassium (for sodium balance) and vitamin C (to assist immune function). TRY THIS: Stir-fry florets with garlic, salt and pepper in a little olive oil. Sprinkle with flaked almonds for a yummy nutty taste. Steam and serve as a side dish with any main meal. Stir-fry it with chicken and serve with brown rice you can add any flavours you like and the leafy heads will absorb it. Snowpea sprouts THE BENEFITS Snowpea sprouts are the young shoots of the snowpea plant. They are often used as a garnish but they can be so much more. Snowpea sprouts are a great source of vitamins C and A, and also folic acid. Sprouts tend to have higher nutrient levels than the mature plant, so you can get more bang for your buck. You ll find packaged brands, like Parilla, in the fresh food aisles. TRY THIS: Make a side dish for an Asian main stir-fry the sprouts with garlic, fresh chilli and a splash of sesame oil. Add to your usual green salad for extra crunch and a new flavour. Add as a vegetable to rice paper rolls they re the perfect shape and size, and go really well with chicken and avocado. Your seasonal guide: Vegetables APRIL MAY ASIAN GREENS BEANS BROCCOLI BRUSSELS SPROUTS CABBAGE CAPSICUMS CAULIFLOWER CHOKO ESCHALLOTS FENNEL LEEKS MUSHROOMS CHESTNUTS OKRA POTATOES PUMPKIN SILVERBEET SPINACH TURNIPS WITLOF ASIAN GREENS BROCCOLI BRUSSELS SPROUTS CABBAGE CARROTS CAULIFLOWER CELERIAC CELERY CHESTNUTS FENNEL GINGER LEEKS MUSHROOMS OKRA PARSNIPS SILVERBEET SPINACH SWEET POTATO TURNIPS 3
4 news bites the latest research & TIPS don T have time to get to the greengrocer? Frozen vegetables can last up to one year, so it s no sweat to keep all the ingredients necessary for an instant, colourful stir-fry in your freezer. You can also use them to make a quick vegetable soup, like minestrone. smoothies rule Have you caught on to the green smoothie craze yet? This year is shaping up as an even bigger one for green-coloured wholefoods foods like kale, spinach, avocado and kiwifruit. But keep in mind that even though they are full of healthy ingredients, smoothies can still be high in ProPoints values. Treat a green smoothie as a substantial snack or brekkie-on-the-go and track the ProPoints values carefully. EXPLORE YOUR LOVE FOR THE GREAT OUTDOORS Autumn is a great time to get outside and take in some greenery in the cooler, consistent weather. Try to implement bush walks, hikes or trail runs into your training, or for a shorter, sharper option complete an interval-training session down at your local park. Training outside surrounded by nature will give you sensations of wellbeing to reinforce the lifestyle behaviours that can result in long-term weight loss. GOOD NEWS FOODS Filling & Healthy foods are the ultimate choices when it comes to feeling satisfied for longer while you re losing weight. That s because they re lower in energy density, which allows you to eat more for fewer ProPoints values. Filling & Healthy foods include delicious greens and other fruit and veg you might like to add to your next meal. 4
5 PROFILE brooke wilson Although Brooke grew up in a small seaside town, going to the beach was a rare occurrence. Now, having lost 44kg, ocean swims and buying bikinis are two of her favourite things. LOST 44kg IN 3 YEARS During my last year of school I was so focused on studying I forgot to look after myself, and my weight crept up. I live in a coastal town and all my friends are slim and enjoy going to the beach I hated looking different from everyone else. Mum took me shopping for my Year 12 formal and the only dress that would fit was from an older women s shop it was a size 22. I couldn t believe things had gotten to that point and I couldn t stop crying. My formal was awful. We had professional photos taken and I was the only one who didn t buy any. Starting Weight Watchers was a total lifestyle overhaul for me. I had been drinking two litres of soft drink every day and I cut back to one can a week. I never used to eat fruit and vegetables and now I eat heaps, with a small amount of grilled chicken or beef for lunch or dinner. I lost the first 23kg purely through changing what I ate and drank. Then I signed up for CrossFit and started going four times a week. That helped me tone up and lose the next 21kg. I live 200 metres from the sea, but I could count on one hand the number of times I went to the beach previously. Now I love before being at the beach. I got a dog recently and we go swimming in the ocean all the time. I m really happy with my weight now it s been lovely to be able to buy new swimmers and clothes. I m currently a size 12 and the selection is so much better. My family, friends and boyfriend have all been hugely supportive. Losing a large amount of weight is strange. It s confusing at the start because people keep telling you how different you look, yet you feel the same. I m glad I lost the weight over a long period of time because it s a big emotional and mental adjustment to make. I feel like a completely different person these days. I have lots of plans and am ready to start my life. It s very exciting! I feel like I was wasting my life before. Now I make the most of every second and I m really happy and proud of myself. 5
6 RECIPE NEED IDEAS FOR THE LEFTOVERS? GRAB A COPY OF OUR DOUBLE-UP UP DINNERS COOKBOOKOK seafood stew ProPoints VALUES PER SERVE SERVES: 4 PREP: 40 MINS COOK: 35 MINS 2 tbs olive oil 28 (1.2kg) medium green king prawns, peeled, deveined, tails intact, shells reserved 2 tbs tomato paste ⅓ cup (80ml) dry white wine 2 cups (500ml) fish stock 1 brown onion, finely chopped 1 garlic clove, crushed 1 leek, thinly sliced 1 fennel bulb, thinly sliced 3 fresh thyme sprigs, plus extra to serve Large pinch saffron threads 400g can crushed tomatoes 1kg fresh vongole (baby clams) 1 x 325g uncooked blue swimmer crab, cut into 8 pieces 600g skinless firm white fish fillets, cut into 3cm pieces (see tip) 1 x 150g small baguette, thickly sliced Heat half the oil in a large saucepan over 1 medium-high heat. Cook prawn shells for 5 mins until fragrant and light golden. Add tomato paste, wine, stock and 2 cups (500ml) Filling & Healthy foods are marked with a green triangle. These foods help fill you up and keep you healthy. water and bring to the boil. Reduce heat and simmer, covered, for 10 mins. Strain prawn mixture through a fine sieve. Discard solids. Set prawn stock aside until required. Heat remaining oil in same cleaned pan 2 over medium heat. Cook onion, garlic, leek and fennel, stirring, for 10 mins or until softened. Add prawn stock, thyme, saffron and tomatoes and bring to the boil. Meanwhile, cook vongole, covered, 3 in a large saucepan of boiling salted water for 4 5 mins or until vongole have opened (discard any that do not open). Place 3 vongole each in 4 serving bowls. Reserve remaining vongole see note. Add crab, fish and prawns to tomato 4 mixture. Simmer, covered, for 5 7 mins or until seafood is just cooked through. Reserve 16 prawns, half the fish 5 and 2 cups sauce see note. Serve stew with baguette. NOTE: Store reserved vongole, prawns, fish and sauce in airtight containers in the fridge for up to 1 day to be used in another meal. SERVE WITH: 0 ProPoints value steamed broccolini and yellow patty pan squash. 6
7 Try me! PRODUCT OF THE WEEK THAI CHICKEN CURRY At only 9 ProPoints values per serve and 97% fat free, the Weight Watchers Thai Chicken Curry is a great option that s rich in protein, quick and portion-controlled for those days when you re just too busy to cook! With tender pieces of chicken and vegies in an authentic curry sauce and served with jasmine rice, it s a winner to have in the freezer on standby. this week s action... What is one green vegetable you could try or add to your meals this week? How and when would you use it? Write it below. NEXT WEEK Find lunch a tricky meal to stay on track with? We ll look at how to lunch like a slimming pro. Have an idea for a feature or just have some feedback about the Weeklies? We want to hear from you! Contact us at: weekly@weightwatchers.com.au 7
8
Consider this body transformation from Lani who took The 21 Day Body Transformation Challenge. She lost 9 kilograms in 21 days!
You ve probably heard that the formula to losing weight is 80% nutrition 20% exercise Of course training has a huge play on whether you lose weight or not, but most people focus all their attention on
More informationFavourite Family Meals Simple and satisfying recipes for any day of the week
Favourite Family Meals Simple and satisfying recipes for any day of the week BLT DIP WITH POPPY SEED TORTILLA CHIPS 5 medium flour tortilla(s) s 1 egg white(s), lightly beaten 2 tsp poppy seeds 4 slice
More informationGreen Mango Smoothie. Ingredients. Method. SERVES 1 PREP 5mins COOK 0min V GF EF NF D. 1 Blend all ingredients till smooth.
Green Mango Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF D 3/4 cup milk 1 Blend all ingredients till smooth. 30g vanilla protein powder 2 tbs rolled oats (or brown rice/quinoa flakes if gluten free)
More informationWEEK two RECIPES. beetspulseandthyme.co.uk
WEEK two RECIPES MORNING Gluten Free Granola 50g GF oats 50g coconut flakes 50g almond flakes 25g pumpkin/sunflower seeds/pine nuts mix 25g hemp seeds 2 tbsp melted coconut oil 1 heaped tsp cinnamon Scatter
More informationcosy bowls 102+ WINTER WARMERS NEW PROGRAM RECIPES INSIDE MOUTH-WATERING RECIPES & TIPS MOUTH WATERING ER O N G H Chicken & vegetable ramen, p48
MB ER O N T- MOUTH WATERING MOUTH-WATERING RECIPES & TIPS E G RI WEI H 102+ ES U E N cosy bowls LOSS S HEALTHY WINTER WARMERS Chicken & vegetable ramen, p48 5 SmartPoints Carrot & lentil soup, p36 2 SmartPoints
More informationHEALTHY RECIPES COOKBOOK From our Members 2018
HEALTHY RECIPES COOKBOOK From our Members 2018 1 Super Breakfast Smoothie Nick Clewer 1 Banana (an excellent source of potassium, vitamin B6, fibre and carbohydrate, and some vitamin C) Handful of Blueberries
More informationGreen Mango Smoothie. Ingredients. Method. SERVES 1 PREP 5mins COOK 0min V GF EF. 1 Blend all ingredients till smooth. 1 cup milk
Green Mango Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF 1 cup milk 40g vanilla protein powder 25g almonds 1 Blend all ingredients till smooth. 1/3 cup rolled oats (or brown rice/quinoa flakes if gluten
More informationMARCH RECIPE PACK.
TO DO MARCH RECIPE PACK Healthy cooking doesn't have to be difficult. These 12 recipes are packed with nutritional benefits and couldn t be easier to make! www.mypathwaytraining.com TABLE OF CONTENTS TO
More informationRoasted Pumpkin and Silverbeet Risotto. Recipe source:
Roasted Pumpkin and Silverbeet Risotto Recipe source: www.masterchef.com.au Serves: Serves 30 to taste Fresh from the garden: Silver beet, pumpkin : 1.2kg pumpkin, peeled, cut into 2cm dice 2 tbsp oil
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationWEEK 1 Meal Plan & Recipes
WEEK 1 Meal Plan & Recipes FAQs What if I don t like a certain food? You can swap veg for veg, poultry for poultry, fish for fish What if I have to go out for dinner? Stick to protein/veg/salad (no sauces)
More informationJune s Healthy Harvests Minnesota Grown s Guide to Summer Produce
June s Healthy Harvests Minnesota Grown s Guide to Summer Produce JUNE 2016 www.minnesotagrown.com This June, you ll find kohlrabi, peas, Thai Basil, broccoli, and a variety of other fresh produce at your
More informationHere is a list of one Food Project staff s favorite greens growing in her garden this year:
A World of Greens Greens are often referred to as the number one food to eat to improve your diet and health. Leafy green vegetables are full of what s good for you vitamins, minerals, fiber, and calcium,
More informationTHE JOE CROSS 7 DAY JUICE CHALLENGE PLAN
THE JOE CROSS 7 DAY JUICE CHALLENGE PLAN OVERVIEW - JOE CROSS 7 DAY JUICE CHALLENGE Day 1: Monday Day 2: Tuesday Day 3: Wednesday Day 4: Thursday Day 5: Friday Day 6: Saturday Day 7: Sunday Daily Juice
More information1 boiled egg, 1 slice wholegrain / rye bread & 1 piece fruit. No-added sugar muesli with berries or 1 chopped apple. Pear / plum with 3 4 Brazil nuts
1 Fresh fruit full fat natural yoghurt, flaked almonds / ground Whole wheat no added sugar cereal e.g. Shredded Wheat, ground lin and 1 piece fruit No-added sugar muesli berries or 1 chopped apple 1 boiled
More informationMango Breakfast Smoothie
Mango Breakfast Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF This tropical smoothie is best enjoyed in a hammock under a palm tree. 1 cup milk 1 scoop vanilla protein powder 1 tbs rolled oats (if
More informationBreakfast. I know. there is no time for breakfast, you have minus three seconds to get ready and do not have time for this inconvenience.
Breakfast To eat or not to eat that is the question? Well I am a very big advocate of breakfast, because this is what works for me. I wake up hungry and look forward to a decent breakfast. I know those
More informationmeal plan DRINK UP! CHANGE YOUR SHAPE MEAL PLAN
CHANGE YOUR SHAPE MEAL PLAN meal plan You can change your shape in 30 days and look leaner and slimmer if you follow this meal plan and combine it with our workout. Nutritionist Christine Bailey has prepared
More informationWinter 2019 :: Omnivore Menu Plan 1 maryjulia@thenewschoolkitchen.com slow cooker beef stew stuffed mushrooms // mixed greens with balsamic turkey cranberry squash bowls winter buddha bowl slow cooker
More informationWinter Warming Soups
Nutritional Matters Winter Warming Soups It s hard to beat a hot bowl of soup on a cold night, and winter has finally arrived in Sydney. Here are a couple of my favourites, which are easy peasy, hope you
More informationAvocado with Smoked Salmon and Bean Salad
54 MADE BY HAND superfoods 55 Avocado with Smoked Salmon and Bean Salad Adding avocados to your diet is an excellent nutritional choice, as they contain high levels of vitamins and minerals for good health.
More informationBUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness
busymumfitness.com 8 Week BUSY MUM RECIPES Kelly Rennie & Clare Fenton Nutritionist kellyrenniebusymum busymumfitness Table of Contents Weeks 1-2 Recipes... 3 Quinoa Porridge...4 Banana Omelette...5 Healthy
More informationChicken Cabbage Saladino. Warm Spinach Salad with Tuna
Chicken Cabbage Saladino Prep and Cook Time: 11 minutes 4 cups napa cabbage, sliced thin 1 TBS extra virgin olive oil 1 TBS apple cider vinegar 1 TBS minced ginger 1 medium clove garlic, pressed 2 TBS
More informationLIFE HAS HEALTHY CHOICES
LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11
More informationMEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.
28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian
More informationLove Rhian. Hi everyone... WELCOME
LOSE 4kg BY EASTER WELCOME Hi everyone... It s such a wonderful time as the rush of the beginning of the year has died down a little and everyone is usually back into the swing of things a little more,
More informationHearty and Healthy Volume 1
An Easy Green Recipe Collection Hearty and Healthy Volume 1 Vegetarian recipes for people who don t think they could ever be satisfied with meat-free meals Jennifer Richards - easygreenrecipes.com 1 Hearty
More information30-Day. Challenge Meal Plan WEEK 2
30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS
More informationWelcome! WEEK 5 DINNER MENU MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Weekly Menu Plan Welcome! It seems like most of the country has been blanketed in snow this week (and if you aren't, keep it to yourself!). And while we love a good low and slow snow-day stew or soup,
More informationDaniel Fast Recipes. Bean and Rice Casserole
Daniel Fast Recipes Bean and Rice Casserole Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast. Preheat oven to 375 1 medium
More informationFall in. Vegetables! by Sarah Muntel, RD. When thinking of fall, many think of cool air, with. Why Vegetables?
Fall in Love with Vegetables! by Sarah Muntel, RD When thinking of fall, many think of cool air, crunchy leaves and football. It s also time to think of the variety of fall vegetables available, such as
More informationChicken and vegetable soup
Chicken and vegetable soup This is almost a complete meal, and great for sore mouths. It s also a fabulous use of leftover chicken, especially if others can also make it for the cancer patient. Good food
More informationQUICK DINNERS RED LENTIL SOUP. This soup is so nutritious and so simple to prepare, you ll want to make it often. Its flavor is exquisite.
RED LENTIL SOUP Makes 6 servings Prep time: 30 minutes This soup is so nutritious and so simple to prepare, you ll want to make it often. Its flavor is exquisite. 7 cups water 2 1/2 cups dry red lentils
More informationslow cooking IPE PACK - click here to join today!
slow cooking IPE PACK Using slow cooking methods has many benefits. Slow cooked meals are usually budget and family friendly, easy to prepare and clean up from and are loaded with nutrients that are sometimes
More informationSCAN & ADD MEALS & SNACK IDEAS
30 SCAN & ADD MEALS & SNACK IDEAS To kick start your weight loss after Christmas, here are 30 simple suggestions for breakfast, lunch, dinner and snacks. It s really easy to add a serving to your diary
More informationServes: 6 Shopping & Ingredients List:
Chicken in Creamy Mushroom Sauce Serves: 6 55g & 1 tbsp Butter 2 large Shallots, minced 125ml Creme Fraiche 6 tbsp Plain Flour 65ml Dry Sherry 825ml Chicken Stock 6 sprigs & 1 tbsp minced Flat-Leaf Parsley
More informationGreat everyday on your detox! Collard Greens
Great everyday on your detox! Collard Greens This yummy leafy green is naturally sweet. They can be eaten everyday on your detox, just watch what you cook them with on day 5, 6 and 7. All seasonings are
More informationChicken and Cashew Nuts with Vegetables
This recipe is taken from the cook book, FRESH CHINESE; written by nutritionist Wynnie Chan, Chicken and Cashew Nuts with Vegetables This dish is a firm favourite on the Chinese takeaway menu. This low-fat
More informationM A D E S I M P L E RECIPES
S O U P M A D E S I M P L E 30 RECIPES S O U P M A K E R KBL600 P R E P PREPARE ALL OF YOUR AND PLACE THEM INTO THE SOUP MAKER JUG S E L E C T SELECT FROM FOR A HEARTY, SOUP OR SMOOTH FOR A BLENDED, CREAMY
More informationMonday. Asian-Style Dishes
Monday Asian Turnovers For the Dipping Sauce: 240 ml soya sauce 120 ml rice wine vinegar 1 1 2 tsp sugar 1 2 tsp red pepper flakes 25 g finely chopped coriander Combine all the ingredients 1 hour before
More informationHere are 7 supermeal recipes with great ideas for low-cost, quick and easy healthier meals.
Super deals Super quick Super healthy Here are 7 supermeal recipes with great ideas for low-cost, quick and easy healthier meals. All the recipes can be prepared for around  5 and each one serves four
More informationLemon Turmeric Smoothie
Lemon Turmeric Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF 3/4 cup Greek yoghurt 1 Blend all ingredients till smooth. 45g vanilla protein powder 3 tbs rolled oats (or brown rice/quinoa flakes if
More informationFavourite Family Meals Simple and satisfying recipes for any day of the week
Favourite Family Meals Simple and satisfying recipes for any day of the week BLT DIP WITH POPPY SEED TORTILLA CHIPS 5 medium flour tortilla(s) 1 large egg white(s), lightly beaten 2 tsp poppy seeds 4 rashers
More informationBe Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com
Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle
More informationServes 1 A delicious breakfast to start your day off perfectly.
Quick Guide. Need to increase your calories of your meal? 100g of cooked brown rice - 170 calories 100g of basmati rice - 107 calories 100g of cooked soba noodles - 145 calories 100g cooked quinoa - 128
More informationWHAT'S FOR DINNER MEAL PLAN Week
WHAT'S FOR DINNER MEAL PLAN Week 09 2018 (Monday 26th February to Sunday 4th March) RECIPES THIS WEEK MONDAY 26TH Mushroom and Asparagus Vegan Pasta with Mushrooms and Cashews TUESDAY 27TH Cottage Pie
More informationBlueberry Nectarine Porridge
Blueberry Nectarine Porridge SERVES 1 PREP 5mins COOK 15mins V GF EF This gluten-free porridge makes excellent use of summer fruits. 1/2 cup quinoa 1 cup milk 2 tsp vanilla extract 2 tsp honey 1/2 cup
More informationrecipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots
2017 JANUARY Brussels Sprouts FEBRUARY Winter Squash MARCH Cauliflower APRIL Mushrooms MAY Avocado JUNE Apricots JULY Raspberries AUGUST Grapes SEPTEMBER Cucumber OCTOBER Bell Peppers NOVEMBER Cranberries
More informationMon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry
Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican
More informationINGREDIENTS. Italian Chicken
Italian Chicken 100 grams of chicken handful of fresh tomatos basil oregano 1/4 cup of onion 1/4 cup of spinach fresh garlic salt and pepper I cut up the chicken and put it in the pan and add tomatos only
More informationAfter completing this continuing education course, nutrition professionals should be able to:
1 After completing this continuing education course, nutrition professionals should be able to: 1. Recommend regional, seasonal produce with complementary herbs and spices. 2. Provide clients with 7 recipes
More information10/10/2018. After completing this continuing education course, nutrition professionals should be able to:
1 After completing this continuing education course, nutrition professionals should be able to: 1. Recommend regional, seasonal produce with complementary herbs and spices. 2. Provide clients with 7 recipes
More informationTABLE OF CONTENTS T O P 1 0 R E C I P E S A T D I T C H T H E C A R B S. C O M
TOP 10 RECIPES TABLE OF CONTENTS BREAKFAST Grain Free Cinnamon Crunch The Ultimate LCHF Breakfast LUNCH LCHF Caeser Salad Crustless Salmon Quiche DINNER Low Carb Spaghetti Bolognese Lamb Curry with Spinach
More informationBOOTY CAMP NUTRITION PLAN. Quick Start Guide Phase
BOOTY CAMP NUTRITION PLAN Quick Start Guide Phase 1 Phase 1 Guidelines (1) You can eat anything from the list that I provide you below. (2) You can eat as much as you want from this list as long as you
More informationModule 2 Meal Plan- Breakfast + Lunch + Supper
Module 2 Meal Plan- Breakfast + Lunch + Supper Weeks 3 & 4: Inflammation RECIPES Inflammation Reducing Smoothie Serves 1 ¼ raw walnuts ½ lime, squeezed 1 cup water ¾ cup ice ½ cup blueberries, or raspberries
More informationDinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9
In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes
More informationIt s easy to find a way to get some extra fruit and vegies in your day.
It s easy to find a way to get some extra fruit and vegies in your day. An Australian Government, State and Territory health initiative. TM www.healthyactive.gov.au State of Western Australia 2004, reproduced
More informationBack on Track Program. Created by Karen Martel
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
More informationHealthy Meals in a Hurry Cholesterol Awareness Month. Top Five Tips to Lower Cholesterol
Plan ahead! Plan a weekly menu o Get input from family members o Keep it Simple Make a shopping list based off menu Prepare meals in advance o Avoid unhealthy food choices by having quick and healthy options
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More informationBEANS NUTRITIONAL FACT SHEET SERIES BEANS ARE GOOD FOR US! NUTRIENTS IN BEANS WHAT DO WE KNOW ABOUT BEANS?
BEANS NUTRITIONAL FACT SHEET SERIES BEANS ARE GOOD FOR US! Beans are seeds that grow in the pods of viney-looking bean plants above the ground. They come in many different shapes and colors and are excellent
More information1 boiled egg and 1 Ryvita spread with yeast extract, plus a glass of orange juice.
Sausage and Mushroom Grill Up 200 calories / 17.9g protein / 6.2g carbohydrate / 11.2g fat / 3.7g saturates 200 BREAKFAST Grill one half fat sausage and one large flat mushroom on the George Foreman Grill
More informationRecipe E-Magazine. As seen on
Recipe E-Magazine As seen on TIME: 35 minutes SERVES: 2 people Red Pesto with Wholemeal Spaghetti 250g San Remo Wholemeal Spaghetti 3 red capsicums ½ bunch basil ¼ cup pine nuts 1 clove garlic 1 tsp chilli
More informationMAKE MEALS Much BETTER WITH MUSHROOMS
MAKE MEALS Much BETTER WITH MUSHROOMS MUSHROOM FRIED RICE COVER RECIPE 2 cups long-grain rice, rinsed 2 tbs kecap manis 1 tbs soy sauce 1 tbs sweet chilli sauce 1 ½ tbs peanut oil 2 eggs, lightly beaten
More informationSeptember Recipes. Back to School, Fast & Easy
Metabolic Medical Centers September Recipes Back to School, Fast & Easy Balsamic Bruchetta Chicken Best Chicken Chicken Scallopini w/ Tomato Salad Chinese 5-Spice Tilapia Eggplant Tomato Salad Garlic Grilled
More informationCHI FITNESS HEALTHY EATING PLAN FOR MEN AND WOMEN CHIFITTEA.COM
CHI FITNESS HEALTHY EATING PLAN FOR MEN AND WOMEN CHIFITTEA.COM OVERVIEW This meal plan is designed to be used in conjunction with Chi Fit Tea program and will promote healthy weight loss of 0.5kg per
More informationSample Menu Recipes Spring Cleanse
Sample Menu Recipes Spring Cleanse These recipes are written for 2-4 people. The food is delicious you can share it with your family even if they are not doing the cleanse with you. The portions of the
More information2013 RECIPE CALENDAR. Lifestyles Team St Edmunds Victoria Park Road Torquay TQ1 3QH TEL: Produced by;
2013 RECIPE CALENDAR Produced by; Lifestyles Team St Edmunds Victoria Park Road Torquay TQ1 3QH TEL: 01803 208840 January 2013 (serves 4) * 2 tsp cumin seeds * Large pinch chilli flakes *1 tbsp olive oil
More informationDrew Baird`s HEALTHY SNACKS and Desserts
Drew Baird`s HEALTHY SNACKS and Desserts We ve put together a collection of nutritious snacks and healthy versions of your favourite treats! Including snacks throughout the day is a great way to keep you
More informationNutrition Planning LET S DO THIS!
Nutrition Planning LET S DO THIS! This nutrition section focuses on FAST fat loss! So if you aren t looking to lose pounds, you can adjust as needed. I m so excited for you to feel fit, lean, happy and
More informationBeef Asparagus Wraps Ingredients: Directions:
Beef Asparagus Wraps 100 grams thinly sliced beef (3) 15 asparagus 1/4 red onion 1 tablespoon mustard powder 1 clove garlic crushed 3 tablespoon apple cider vinegar Pinch of allspice and a pinch of stevia
More informationYou will feel less sluggish and have more energy in next to no time!
7 Day Detox Plan There are certain foods you will NOT be consuming on the 7 Day Detox Plan, these are as follows: NO ALCOHOL NO WHEAT PRODUCTS NO DAIRY NO SUGARS NO PROCESSED FOODS NO CAFFEINE You will
More informationrecipe of the month roasted root vegetable with walnut pesto serves: 10; 1 cup portions ingredients - vegetables ingredients - pesto directions
December 2015 roasted root vegetable with walnut pesto serves: 10; 1 cup portions nutrition - per serving (1 cup): calories: 130 total fat: 4 g saturated fat: 1 g cholesterol: 2 mg sodium: 275 mg total
More informationCLEANSE RECIPES. Soups. Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup...
CLEANSE RECIPES Soups Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup... 6 Salads and Dressings Mixed Green Salad... 7 Spinach and Mushroom
More informationMENU PLAN. Nourish - Easy, delicious and healthy recipes to celebrate the New Year! 9 January 2017
MENU PLAN Nourish -, delicious and healthy recipes to celebrate the New Year! 9 January 2017 Charlotte Debeugny - Nutritionist and Author - www.charlottedebeugny.com Tel: +33 1 47 63 42 07 +33 6 10 98
More informationHealthy Eating Starts Here: Steps to a Healthier You Eat More Vegetables and Fruit
Healthy Eating Starts Here: Steps to a Healthier You Eat More Vegetables and Fruit Developed by Registered Dietitians Nutrition Services Alberta Health Services 2017 Objectives By the end of this presentation,
More informationWeek Plan Recipes Week of April 01 - April 07
Week Plan Recipes Week of April 01 - April 07 Bacon and Spinach Frittata Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 419 Carbohydrate 4.2g Protein 28.7g Fat 32.3g 12 large egg(s) 1/
More informationT H E E Q U I T O X R E C I P E S
THE EQUITOX RECIPES BREAKFASTS Buckwheat Pancakes Makes 3 pancakes 170 ml water 2 tsp coconut oil 10g buckwheat flour ½ tsp baking powder ½ tsp sea salt or Himalayan salt ½ tsp vanilla Mixed berries Coconut
More informationOXTAIL STEW Copyright 2014 MobileHomeGourmet.com, all rights reserved.
OXTAIL STEW Serves 4 to 6. By Dennis W. Viau; modified from several classic recipes. Oxtail is the tail of a steer here in the USA. It is typically sectioned by cutting between the bones. Although the
More informationStage 5 GGC Project: Rainbow Plates 1 pt
Stage 5 GGC Project: Rainbow Plates 1 pt OVERVIEW: This challenge is designed to help your students understand the importance of including foods of every color in their diet, especially fruits and vegetables.
More informationKale. Background: Nutritional Value:
Background: Kale Common types of kale include curly, purple, baby, and dinosaur. Kale goes well in salads, soups, stews, and dips. Kale can be consumed raw, steamed, baked, or sautéed. Both the leaves
More informationPALEO 4 WEEK MEAL PLAN
WEEK 1 Breakfast Snack Lunch Snack Dinner Mon Tues Wed Thurs Fri Sat Sun References: Team Bootcamp cook book Bacon & eggs Granola Tomato, bacon and rocket frittata Baked avocado poached egg Bacon, spinach
More informationquick start Nutritarian checklist & sample recipes
quick start Nutritarian checklist & sample recipes Your nutritarian lifestyle starts Here! Whether you are a beginner, or a seasoned veteran to my approach to achieving superior health, use the Nutritarian
More informationSplit pea daal soup. Ingredients. Method. Serves 4 6
Split pea daal soup Serves 4 6 300 g yellow split peas 9 cloves of garlic, peeled 1 large onion, 1 thumb-sized piece of fresh ginger, 1 teaspoon garam masala 1 teaspoon ground coriander 1 teaspoon turmeric
More informationFall Detox Guide. 3-Day Plan to Boost Your Health this Fall
Fall Detox Guide 3-Day Plan to Boost Your Health this Fall Fall is a natural time of transition, which makes it ideal for a gentle detox cleanse that will reset your body and mind while priming you for
More informationTHE CHALLENGE. bounce
WHEN YOUR PANTSDON TQUI TEFI T! THE 7DAY S KI NNY J EANS CHALLENGE RobWor mal d b bounce f i t ness WELCOME Hi there! Welcome to the Bounce Fitness 7 Day Skinny Jeans Challenge. I m Rob Wormald, a personal
More informationIndividual 7- Day Meal Plan week 1
Individual 7- Day Meal Plan week 1 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Millet with Carrot Smoothie Oatmeal with Buckwheat- Ric Strawberries Berries Pancakes Oatmeal with Berries Quinoa
More informationBACK TO BASICS SIX WEEK REAL FOODS PROGRAM
BACK TO BASICS SIX WEEK REAL FOODS PROGRAM WEEK THREE Welcome to week 3 of your change. With the closure of your second week you should have found yourself starting to form some really good food habits,
More informationWHOLESOME ITALIAN. A collection of recipes from Angelo s Pasta
WHOLESOME ITALIAN A collection of recipes from Angelo s Pasta PUMPKIN FILLED RAVIOLI WITH ROAST PUMPKIN, ALMOND AND BASIL SAUCE PREP...0:10 COOK...1:00...9 DIFFICULTY...EASY SERVINGS...5 650g Angelo s
More informationCONTENTS. Introduction 6. The Basics 8. Breakfast & Grab-and-Go Snacks 16. Light Bites 48. Bigger Meals 90. Clear the Fridge 156.
CONTENTS Introduction 6 The Basics 8 Breakfast & Grab-and-Go Snacks 16 Light Bites 48 Bigger Meals 90 Clear the Fridge 156 Cheeky Treats 180 DIY 212 Makeovers with Leftovers 228 Planning & Shopping 234
More informationBUSYMUM VEGETARIAN MEALPLANS Kelly Rennie
www.busymumfitness.com BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie kellyrenniebusymum busymumfitness Table of Contents FAQs...4 WEEK 1 - Vegetarian Meal Plan & Recipes...5 Week 1 Vegetarian Meal Plan Swap
More informationhealthyeating Heather s Full 1 Day Healthy Meal Plan starts here
healthyeating starts here Heather s Full 1 Day Healthy Meal Plan www.healthyeatingstartshere.com About This Meal Plan I know you always see me talking about (and eating) healthy food, but I haven t always
More informationSTORY THE SNACKING ON
STORY SNACKING THE ON Since the introduction of Kellogg s Corn Flakes in 1906, Kellogg has invested over a century of science and product development into health and nutrition. As the first food company
More information#DruglessDetox Recipes: From Biotics Research
#DruglessDetox Recipes: From Biotics Research 1. Marinated Vegetables* 1/3 cup lemon juice ½ cup coconut oil ½ tsp. salt 1 lb. vegetables (choose from radishes, Brussels sprouts, cauliflower, summer yellow
More informationHealthy Eating. for. Pregnancy. Recipe Book
Healthy Eating for Pregnancy Recipe Book Bringing a baby into the world is a joyful experience... with a whole range of new responsibilities, including healthy eating, right from the start! Healthy eating
More informationProduce Produce protein. Pantry
Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken
More informationTrim Healthy Mama Friendly
ThatOrganicMom.com Week Nine Menu Trim Healthy Mama Friendly by: ThatOrganicMom Week Nine Menu, Page 1 Week Nine Menu for Trim Healthy Mama Day One E- Apple Pie Crunch Granola p. 255 w/ Almond Milk S-
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. 3 fried eggs + fried tomato. 3 poached eggs + sausage. Chicken salad (leftover chicken)
WEEK 1 MEAL PLAN Note: You don t need to use weekly meal plans. You can use the example plans in your weight loss plan as a rough guide and tailor your favourites to suit. If you have difficulty planning,
More informationCONTENTS STANDARD MEASUREMENTS SNACKS SALADS
CONTENTS STANDARD MEASUREMENTS ------ 3 SNACKS ------------------------------ 4 SALADS ----------------------------- 18 SOUPS ------------------------------ 38 MEATS ------------------------------ 53 SEAFOODS
More informationBerry Blaster Smoothie
Berry Blaster Smoothie This heart healthy smoothie isn t only delicious but also packed with nutrients! Bright, colorful berries, iron-rich spinach, and sweet mango loaded with vitamin C is just the thing
More information