Meal 1
Cucumber and Avocado Sandwich
yield: 2 SANDWICHES
prep time: 15 MINUTES
total time: 15 MINUTES
INGREDIENTS:
4 slices Dave’s Killer Bread, 21 Whole Grains and Seeds
4 ounces herbed goat cheese, at room temperature
2 Romaine lettuce leaves, washed and dried
1/2 of a large cucumber, peeled and sliced
1 large avocado, peeled, pitted, and sliced
Squeeze of fresh lemon juice
½ cup alfalfa sprouts
Salt and black pepper, to taste
DIRECTIONS:
Spread the herbed goat cheese evenly on all of the slices of bread. Take one of the slices and top with lettuce, cucumber slices, and avocado slices. Drizzle a little fresh lemon juice over the cucumbers and avocados. Add some sprouts and season with salt and black pepper, to taste.
Place a piece of bread, goat cheese side down, on top to sandwich all of the fillings together. Repeat with second sandwich. Serve immediately.
Note-if you can’t find herbed goat cheese, you can add herbs to plain goat cheese or just use plain goat cheese. This sandwich is best the day it is made.
https://www.twopeasandtheirpod.com/cucumber-and-avocado-sandwich/
Tomato, Cucumber, and Green Bean Salad
Ingredients
1/3 cup broken walnut pieces
1 cloves garlic, chopped
1 teaspoon coarse salt
1 tablespoon extra-virgin olive oil
3 tablespoons red wine vinegar
1/2 pound green beans, stem ends trimmed, cut into 1-in. lengths
Salt
6 ounces grape tomatoes, halved
1/2 cup thinly sliced (lengthwise) red onion
1/2 cucumber, peeled, seeded, halved lengthwise and cut into 1⁄4-in. slices
1/4 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped fresh dill
1/4 cup coarsely chopped fresh mint
How to Make It
Step 1
Combine walnuts, garlic and salt in a food processor and blend until finely ground. (If preferred, walnuts, garlic and salt can be pounded into a paste with a mortar and pestle.) Combine walnut mixture, oil and vinegar in a salad bowl and whisk until blended.
Step 2
Cook green beans in boiling salted water until crisp-tender, 4 to 6 minutes. Drain well, rinse with cold water, spread on a dish towel and pat dry.
Step 3
Add green beans, tomatoes, onion, cucumber, cilantro, dill and mint to walnut dressing and toss to blend.
https://www.health.com/recipes/tomato-cucumber-green-bean-salad
Gretchen's Tomato Orange Soup
Prep 15 m
Cook 45 m
Ready In 1 h 10 m
Ingredients
1/3 cup butter
1 large onion, chopped
2 cups white wine
3 quarts chicken stock
3 large fresh tomatoes, chopped
1 (28 ounce) can crushed tomatoes
3 fresh poblano chili peppers
1 carrot, peeled and sliced
1 bay leaf
1 tablespoon grated orange zest
1 teaspoon chopped fresh thyme
1/2 teaspoon Spanish smoked paprika
salt and freshly ground black pepper to taste
1/4 cup heavy cream
1/2 cup creme fraiche
1 tablespoon chopped fresh basil
Directions
Place whole poblano peppers on the grate of a stove-top gas burner set to medium-high. Rotate peppers over the flame using a set of tongs until the outer skin blackens and blisters and is charred on all sides. Transfer peppers to a paper bag, tightly close the bag, and set aside for 20 minutes. Remove peppers from bag and peel off charred skin. Trim stems and seeds; discard. Chop peppers and set aside.
Melt butter over medium-high heat in a large stockpot. Add onion; cook and stir until lightly browned around the edges, 5 to 7 minutes.
Pour wine into the pot over onions; bring to a boil while scraping any browned bits off of the bottom of the pot. Reduce heat to medium-low and simmer until onions are well browned, about 5 minutes.
Stir in chicken stock, fresh tomatoes, canned tomatoes, poblano chilis, carrot, bay leaf, orange zest, thyme, paprika, salt, and pepper. Bring to a simmer and cook until the vegetables are soft, about 30 minutes. Remove bay leaf and discard.
Pour the mixture into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the mixture moving before leaving it on to puree. Puree in batches until smooth. Strain soup through a fine mesh sieve back into the stockpot. Alternately, use a stick blender and puree the mixture right in the pot.
Return pureed soup to a simmer; stir in cream. Season with salt and black pepper to taste. Serve topped with a dollop of creme fraiche and chopped basil.
https://www.allrecipes.com/recipe/221797/gretchens-tomato-orange-soup/
Orange, Apple Banana Smoothie
INGREDIENTS
1 cup orange juice
1⁄2apple, cored & sliced
1 banana
100 g frozen yogurt
DIRECTIONS
Blend all ingredients until smooth.
Serve.
https://www.geniuskitchen.com/recipe/orange-apple-banana-smoothie-224718
Meal 2
Salmon Greek Salad with Lemon Basil Dressing
Calories: 473kcal
Ingredients
Salmon Salad-
16 ounces salmon fillets, (four 4-ounce pieces)
olive oil, as needed
kosher salt, as needed
black pepper, freshly cracked, as needed
8 cups lettuce, (romaine, spinach or kale)
1 cup tomatoes, chopped
1 cup cucumber, diced, ¼-inch thick
1/2 cup red onion, thinly sliced
1/2 cup red bell pepper, diced, ¼-inch thick
4 ounces feta cheese, crumbled
1/2 cup walnuts, roughly chopped
Lemon Basil Vinaigrette-
1/4 cup lemon juice, plus zest of one lemon
1/2 cup olive oil
1 tablespoon dijon mustard
1 teaspoon honey
2 cloves garlic, minced
8 basil leaves, fresh
1/2 teaspoon dried oregano, or 1 teaspoon fresh
1/4 teaspoon kosher salt
1/8 teaspoon black pepper, freshly cracked
Instructions
Salmon Salad-
Lightly season both sides of the salmon fillet with salt and pepper.
Drizzle a small amount of olive oil on both sides to coat.
Heat grill to medium-high. Add a small amount of vegetable oil on a folded piece of paper towel, and then carefully grease the grill grates with the oil.
Once the grill is nice and hot, add the seasoned salmon fillets. Cook salmon uncovered about 4 to 5 minutes on each side until flaky (about 130-140°F).
Remove the salmon from the grill and transfer to a clean plate, cover to keep warm. Remove skin if still attached.
In a large bowl add salad ingredients; lettuce, tomatoes, cucumber, red onion, bell pepper, cheese, and walnuts. Set aside.
Lemon Basil Vinaigrette-
Add lemon juice, zest, olive oil, mustard, honey, garlic, basil, oregano, salt, and pepper in a blender.
Blend until well combined and a slightly thick and opaque dressing is achieved, about 30 seconds.
Add more salt and pepper as desired.
Notes
To Serve- Toss salad with enough dressing to coat the ingredients, you will have extra dressing. Evenly divide mixture among four bowls and top with 1 salmon fillet. Drizzle each salmon with more dressing if desired.
https://www.jessicagavin.com/salmon-greek-salad-lemon-basil-dressing/
Blender Gazpacho with Celery, Carrot, Cucumber and Red Pepper
INGREDIENTS
2 slices red or white onion
¾ pound cucumber (such as 1 long European), peeled and coarsely chopped
1½ pounds ripe tomatoes, quartered
1 medium carrot, peeled and coarsely chopped
2 sticks celery, coarsely chopped
1 medium size red pepper, coarsely chopped
2 large garlic cloves, halved, green germs removed
2 tablespoons sherry vinegar, plus a little extra for the onion
2 tablespoons extra virgin olive oil
Salt to taste
1 cup ice water
Chopped fresh tarragon or slivered fresh basil leaves for garnish
PREPARATION
1 Put the onion slices in a bowl, cover with cold water and add a few drops of vinegar. Let sit for 5 minutes while you prepare the remaining ingredients. Drain and rinse with cold water. Cut in half or into smaller pieces.
2 Working in 2 batches, blend all of the ingredients except the tarragon or basil leaves in a blender for 2 minutes or longer, until smooth and frothy. Transfer to a bowl or container (a metal bowl is the most efficient for chilling) and chill for at least 2 hours before eating. Garnish each bowl or glass with chopped fresh tarragon or slivered basil leaves.
Nutritional information per serving: 86 calories; 5 grams total fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 3 grams dietary fiber; 28 milligrams sodium; 2 grams protein
https://www.nytimes.com/interactive/projects/well/healthy-recipes/recipes/blender-gazpacho-with-celery-carrot-cucumber-and-red-pepper
Cucumber, Carrot, and Orange Salad
Ingredients
1 large navel orange
2 tablespoons extra-virgin olive oil
2 tablespoons rice vinegar
1/4 teaspoon kosher salt
1/8 teaspoon cayenne pepper
1/2 cup thinly sliced red onion
1/4 cup cilantro leaves
1 English cucumber, shaved into ribbons with a vegetable peeler (about 2 cups)
1 large carrot, shaved into ribbons with a vegetable peeler (about 1 cup)
How to Make It
Peel and section orange; squeeze membranes over a bowl to extract juice. Add oil, vinegar, salt, and cayenne pepper to juice, stirring with a whisk. Add orange sections, red onion, cilantro, cucumber, and carrot; toss gently to combine.
https://www.cookinglight.com/recipes/cucumber-carrot-orange-salad
Oatmeal Apple Banana Low Fat Muffins
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings: Approx. 12 muffins
Ingredients
1½ cups large rolled oats
1 cup whole wheat flour ( 60%. You can use all-purpose flour if you prefer)
3 tsp baking powder
½ tsp salt
1½ tsp cinnamon
½ tsp nutmeg
2 eggs
4 tbsp vegetable oil
6 tbsp sugar
⅔ cup milk
1 cup mashed ripe banana
1 cup grated unpeeled apple (approximately one large apple)
Instructions
Mix together the oatmeal, whole wheat flour, baking powder, salt, cinnamon and nutmeg. Set aside.
Beat together the eggs. oil and sugar until fluffy.
Blend in the milk.
Fold in the dry ingredients and when the flour is almost incorporated fold in the mashed banana and grated apple.
Do not over mix. Fold in only until the fruit is mixed through the batter.
Spoon into greased or paper lined muffin tins and bake at 350 degrees F for 25 minutes or until a toothpick inserted in the center comes out clean. Best served warm.
Nutrition Facts
Oatmeal Apple Banana Low Fat Muffins
Amount Per Serving
Calories 177Calories from Fat 54
% Daily Value*
Total Fat 6g9%
Saturated Fat 4g20%
Cholesterol 28mg9%
Sodium 115mg5%
Potassium 305mg9%
Total Carbohydrates 27g9%
Dietary Fiber 3g12%
Sugars 10g
Protein 4g8%
Vitamin A1.6%
Vitamin C2.6%
Calcium8.6%
Iron6.1%
* Percent Daily Values are based on a 2000 calorie diet.
https://www.rockrecipes.com/oatmeal-apple-banana-low-fat-muffins/
Meal 3
Ethiopian Yataklete kilkil
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: -5
Calories: 238 kcal
Ingredients
2 large potatoes peeled and chopped
8 ounce green beans thawed and defrost
1 cup carrots thawed and defrost
½ medium onion sliced
¼ cup or more canola oil
½ jalapenos pepper deseeded and diced
2 teaspoons minced or granulated garlic
1 teaspoon grated ginger
½ teaspoons curry powder or turmeric spice
1 teaspoon ground coriander spice
1 teaspoon smoked paprika
½ teaspoon white or black pepper
1 teaspoon salt plus more adjust to suit taste buds
1 8 ounce canned diced tomatoes
½ teaspoon chili pepper optional
Instructions
Add potatoes in a large saucepan, salt and add water just enough to cover potatoes, boil until tender about 10 minutes or more. Remove and drain water
In a large saucepan or Dutch oven, heat oil over medium heat. Add onions, give it a minute or two then stir in all