Meal Mentor No Cook ebook 1

Meal Mentor No Cook ebook 1

Individual Recipes Avocado-Yogurt Dip serves 2 (GF)(SF) ¼ cup plain vegan yogurt 2 tbsp red onion minced 2 tsp fresh lime juice 1 tsp ground cumin 1 avocado 1 garlic clove minced minced jalapeño 1. Place all the ingredients in a food processor or blender. 2. Process until smooth. 3. Serve with veggies and/or crackers. Per serving: 192 calories, 15.3g fat, 12.5g carbs, 7.1g fiber, 3.3g sugars, 4.13g protein Add-on: Add a side side sweet potato. BBQ Chickpeas & Veggies serves 1 (GF)(LF)(SF) 1 cup chickpeas canned or cooked 3 tbsp barbecue sauce 1½ cups cauliflower florets 1½ cups broccoli florets 1 cup carrots sliced 1. Toss chickpeas with barbecue sauce. 2. Serve alongside steamed vegetables. Per serving: 408 calories, 4g fat, 78.2g carbs, 17.5g fiber, 24.3g sugars, 18.7g protein Add-on: Add a side of cooked grains. Chopped Thai Kale Salad serves 2 (GF)*(LF)*(SF)* 8 oz shelled edamame (thawed, if frozen) ¼ cup cashews 1 large bunch kale de-stem & chopped 2 carrots peeled & shredded 1 bell pepper seeded & diced 1 green onion sliced Sweet Ginger Dressing 1 tbsp honey (or agave) ½ tbsp fresh ginger root peeled & minced ¼ cup water (or veg broth) 1½ tbsp low-sodium soy sauce** 1 garlic clove 1 tbsp white vinegar To make the dressing: Puree ingredients in a food processor until smooth. Taste and adjust to fit your preferences. 1. Place the edamame in a food processor and pulse 5 times to get minced texture. 2. Transfer to a bowl and repeat the same process for the cashews. 3. Toss the kale, carrots, peppers,, green onions, edamame, and cashews together until well combined. 4. Add dressing, toss and serve. Per serving: 402 calories, 14.3g fat, 52g carbs, 9.5g fiber, 17.9g sugars, 20.9g protein *adapted from Pinch of Yum ** Use tamari (GF) or coconut aminos (SF) Soy-Free: Replace edamame with ⅓ cup cashews and 1 carrot. Lower Fat: Omit cashews; add 4 oz edamame and 1 bell pepper. Add-on: Add a side of grains. Prep: Store dressing separately. Meal Mentor No Cook ebook 2

Chunky Tomato Fruit Gazpacho serves 2 (GF)(LF)(SF) ¾ lb tomatoes diced ¾ lb honeydew diced ¾ lb cantaloupe diced 1 mango cored & diced 1 cucumber diced 3 nectarines cored & diced 1 cup fresh orange juice (or 2 oranges) ½ small onion diced ¼ cup fresh basil chopped 3 tbsp fresh mint chopped 1 lemon juice 1 tsp sugar minced jalapeño 1. Combine all ingredients plus ½ tsp salt in a large bowl. 2. Cover and chill at least 2 hours. (You can put part of it in a blender and pulverize, then add back to remaining ingredients, if desired.) Per serving: 410 calories, 2.5g fat, 97.1g carbs, 12.4g fiber, 77.8g sugars, 9.2g protein *adapted from Cooking Light Add-on: Add a side of grains or crackers. Easy Couscous Salad serves 2 (GF)*(LF)*(SF) ½ cup dry couscous uncooked 2½ tbsp white wine vinegar 2 tbsp tahini 1 small zucchini sliced 2 tbsp fresh parsley 1 cup grape tomatoes halved 1 cup chickpeas canned or cooked 1. In a bowl, pour ⅔ cup boiling water over couscous, cover and set aside for 5 minutes (or cook as package directs). 2. Fluff with a fork. 3. Whisk vinegar & tahini in another bowl. 4. Add remaining ingredients to dressing. 5. Toss gently to combine, and salt to taste. Per serving: 410 calories, 9.6g fat, 63g carbs, 10.2g fiber, 3.1g sugars, 16.6g protein *adapted from Whole Foods Market GF: Use GF grain like quinoa. Lower Fat: Replace tahini with ½ cup hummus. Add-on: Add more couscous or veggies. Meal Mentor No Cook ebook 3

Fresh Nori Wraps serves 1 (GF)(LF)*(SF) 3 nori seaweed sheets (or regular tortilla) ⅓ cup hummus 1-2 tbsp hoisin sauce ½ cup fresh spinach ½ cup red cabbage thinly sliced ½ avocado pitted & sliced Lentil & Pear Salad serves 1 (GF)(LF)(SF) 1 bag spring mix 1 pear sliced or diced 1 cup cooked lentils 3 tbsp balsamic vinaigrette (or raspberry) sliced red onion 1. Lay nori sheets shiny side down. 2. Spread a dollop of hummus on the side closest to you. 3. Spread a little hoisin sauce over the hummus, plus a tiny bit on the opposite side (to help the wrap stay closed). 4. Add veggies (careful not to over stuff, or the wrap will break). 5. Roll up and slice on the diagonal. Per serving: 412 calories, 28.2g fat, 22g carbs, 16.4g fiber, 6.2g sugars, 12.9g protein *adapted from Produce On Parade Lower Fat: Omit avocado, serve with ½ cup cooked rice and 1 cup broccoli on the side. Add-on: Make more wraps. 1. Add spring mix to a bowl. 2. Top with pear slices, lentils, red onion (if using) and drizzle with dressing. Per serving: 382 calories, 1.2g fat, 77.2g carbs, 22.6g fiber, 32g sugars, 20.4g protein Add-on: Add more vegetables, a side potato or cooked grains to the salad. Prep: Store components separately. Refried Bean Burrito serves 1 (GF)*(LF)*(SF) ¾ cup refried beans canned or cooked 1 tortilla 2 oz guacamole (or ¼ avocado) ¼ cup salsa ¼ cup corn (thawed, if frozen) 1 green onion sliced 1 cup lettuce (or other greens) hot sauce (i.e. Cholula) 1. Spread warm refried beans on tortilla. 2. Top with guacamole, salsa, corn, green onion, lettuce and hot sauce (if using). 3. Roll up and enjoy! Per patty: 375 calories, 11.6g fat, 58.4g carbs, 16.5g fiber, 6.3g sugars, 15.5g protein Lower Fat: Replace guacamole with ½ sweet potato and ¼ cup corn. Add-on: Add a side of grains. Meal Mentor No Cook ebook 4

Family Recipes Chickpea Love Wrap serves 4 (GF)*(LF)*(SF) 4 oz can black olives minced ½ red onion diced 15 oz can chickpeas drained & rinsed 1 cup hummus 4 tortillas 2 bags spring mix 2 bell peppers seeded & sliced 1. Mix olives, onion and chickpeas with hummus. 2. Spread on wrap. 3. Add greens, bell pepper and roll-up. Per serving: 385 calories, 11.9g fat, 58g carbs, 14.4g fiber, 6.7g sugars, 17.3g protein Lower Fat: Omit olives, add sun-dried tomatoes. Add-on: Add more vegetables. Prep: Mix hummus ahead. Chili Wraps serves 4 (GF)*(LF)(SF) 15 oz vegetarian chili cooked or canned 4 green onions sliced 1 head lettuce chopped 8 tortillas Chunky Tomato Fruit Gazpacho serves 4 (GF)(LF)(SF) 1½ lbs tomatoes diced 1½ lbs honeydew diced 1½ lbs cantaloupe diced 2 mangoes cored & diced 2 cucumbers diced 6 nectarines pitted & diced 2 cups fresh orange juice (or 4 oranges) 1 onion diced ½ cup fresh basil chopped 6 tbsp fresh mint chopped 6 tbsp fresh lemon juice 2 tsp raw sugar minced jalapeño 1. Combine all ingredients plus 1 tsp salt in a large bowl. 2. Cover and chill at least 2 hours. (You can put part of it in a blender and pulverize, then add back to remaining ingredients, if desired.) Per serving: 410 calories, 2.5g fat, 97.1g carbs, 12.4g fiber, 77.8g sugars, 9.2g protein *adapted from Cooking Light Add-on: Add a side of grains or crackers. hot sauce (your fave) 1. Spoon warmed chili into wraps. 2. Add green onions and lettuce & roll up. 3. Drizzle hot sauce over the chili or the wrap (eat it enchilada style), if desired. Per wrap: 114 calories, 1g fat, 22.3g carbs, 4.9g fiber, 2.5g sugars, 4.9g protein Add-on: Add a side of broccoli or other veg. Meal Mentor No Cook ebook 5

Easy Black Bean Dip serves 4 (GF)(LF)(SF) 2-15 oz cans black beans drained & rinsed ½ onion diced 3 garlic cloves minced 1 lime juice ¼ tsp ground cumin ¼ tsp chili powder green onion hot sauce (i.e. Cholula) 1. Combine all ingredients (through chili powder) in a food processor or blender (start with 1 tbsp lime juice) and purée until smooth. 2. Taste, adding more lime as desired, plus salt and pepper to taste. 3. Garnish with, green onion, and hot sauce, if desired. 4. Eat with vegetables or crackers. Per serving (dip only): 201 calories, 1.8g fat, 33.3g carbs, 10.9g fiber, 0.6g sugars, 12.6g protein *adapted from Two Peas & Their Pod Add-on: Add a side sweet potato. Easy Couscous Salad serves 4 (GF)*(LF)*(SF) 1 cup dry couscous uncooked 3-5 tbsp white wine vinegar ¼ cup tahini 2 small zucchinis sliced ¼ cup fresh parsley 1 cup grape tomatoes halved 15 oz can chickpeas drained & rinsed 1. In a bowl, pour 1¼ cups boiling water over couscous, cover and set aside for 5 minutes (or cook as package directs). 2. Fluff with a fork. 3. Whisk vinegar & tahini in another bowl. 4. Add remaining ingredients to dressing. 5. Toss gently to combine, and salt to taste. Per serving: 387 calories, 9.4g fat, 58.9g carbs, 9.1g fiber, 3.1g sugars, 2.2g protein *adapted from Whole Foods Market GF: Use GF grain like quinoa. Lower Fat: Replace tahini with 1 cup hummus. Add-on: Add more couscous or veggies. Meal Mentor No Cook ebook 6

Fresh Nori Wraps serves 4 (GF)(LF)*(SF) 12 nori seaweed sheets (or 4 tortillas) 1⅓ cup hummus ¼ cup hoisin sauce 2 cups fresh spinach 2 cups red cabbage thinly sliced 2 avocados pitted & sliced 1. Lay nori sheets shiny side down. 2. Spread a dollop of hummus on the side closest to you. 3. Spread a little hoisin sauce over the hummus, plus a tiny bit on the opposite side (to help the wrap stay closed). 4. Add veggies (careful not to over stuff, or the wrap will break). 5. Roll up, slice on the diagonal. Per serving (3 wraps): 412 calories, 28.2g fat, 22g carbs, 16.4g fiber, 6.2g sugars, 12.9g protein *adapted from Produce On Parade Lower Fat: Omit avocado, serve with ½ cup cooked rice and 1 cup broccoli per serving. Add-on: Make more wraps. Mexican Pizzas serves 4 (GF)*(LF)*(SF) 4 pitas 15 oz can fat-free refried beans 9 oz salsa 1-2 cups lettuce shredded ½ cup corn (thawed, if frozen) 1 avocado (or 8 oz guacamole) sliced green onion diced tomato hot sauce (i.e. Cholula) fresh lime juice 1. Toast pitas and warm beans if desired. 2. Slather beans on to pita. 3. Top with salsa, lettuce, corn & avocado. 4. Top with, onion, tomato, hot sauce and lime juice as desired. Per serving: 385 calories, 4.3g fat, 72.8g carbs, 17.2g fiber, 4.8g sugars, 18.8g protein GF: Use GF pizza crust or 4 brown rice tortillas. Lower Fat: Omit avocado; share 3 sweet potatoes on the side. Add-on: Add a side salad or a potato. Meal Mentor No Cook ebook 7