Healthy lifestyle recipes guideline for wellbeing

recipes for healthy lifestyle

1. Recipes DBL Mixed Edition 110

2. Pancake Oat 10 minutes • Makes 4 servings ingredients 1 biji telur 4 sudu tepung oat/ oat kisar Susu rendah lemak preparation Blend atau campur semua bahan dengan susu sehingga dapat tekstur tak terlalu cair dan tak terlalu pekat . Masak guna kuali tak melekat (non-stick pan) tip Boleh makan dengan buah-buahan 4 warna . Calories 186; total fat 11.6g; saturated fat 1.6g; cholesterol 5.6mg; sodium 483mg; total carbohydrate 418.6g; dietary fiber 5.5g; protein 5.6g 1

3. Grilled Salmon and Milky Sauce 10 minutes • Makes 2 servings ingredients 1 ulas bawang putih dicincang halus 1 batang serai dipotong serong 4 tangkai daun kari Serbuk lada hitam Rempah parsley & oregano ( jika ada ) Susu rendah lemak dalam kotak Garam & Olive oil tip Boleh tambah salad seperti broccoli, capsicum, baby romaine preparation Tumis bawang putih , serai dan daun kari guna olive oil sampai naik bau . Masukkan susu dan perasakan dengan garam lada hitam , oregano dan parsley. Siap !! Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 2

4. Ayam Tandoori 20 minutes • Makes 4 servings Bahan perap : 1 keping paha ayam – bersihkan buang kulit 1 sudu kecil serbuk cili Sedikit garam 1 sudu kecil jus lemon 1 sudu kecil pes halia dan bawang putih 1 sudu kecil jus lemon ½ sudu kecil serbuk lada hitam , serbuk garam masala, serbuk ketumbar , serbuk kunyit , serbuk jintan manis, daun parsley fresh atau kering 1 sudu besar minyak zaitun Gaul dan perapkan satu jam, simpan dlm peti sejuk Bakar dalam magic pan atau non-stick pan sehingga masak Jeruk bawang Campurkan 1 biji bawang dengan sedikit lemon jus atau apple cider vinegar dan madu . Hidang sebelum makan Pudina chutney ½ cawan daun pudina ½ cawan daun ketumbar 1 cili hijau 1 ulas bawang putih 1 hiris halia Secubit garam ½ sudu kecil jus lemon, madu 2 sudu besar yogurt Blend semua bahan2 hungga halus . Siap !! Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 3

5. Vegan Scrambled Egg 10 minutes • Makes 2 servings ingredients 1 blok tauhu Tomato ceri 5 biji 1 cawan bayam Suku cawan capsicum Suku bawang besar 1 ulas bawang putih ½ sk kunyit , cumin, serbuk cili , garam 1 sudu nutritional yeast preparation Cerai2kan tauhu dengan garfu , tapis air jika ada . Ketepikan . Campur semua rempah dan garam dalam piring kecil , ketepikan . Tumis bawang besar , potong dadu dan bawang putih cincang . Masukkan tomato dan capsicum. Masak sampai sedikit lembut . Tabur rempah2 dan goreng seketika . Masukkan tauhu dan gaul . Jika melekat di kuali , letak sesudu air. Gaul hingga tauhu kekuningan dan masukkan bayam . Tutup api bila bayam sudah layu . Hias dengan daun bawang . Tabur nutritional yeast. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 4

6. Kacang Kuda Berempah 10 minutes • Makes 2 servings ingredients 1 cawan kacang kuda ( direndam ) 1/2 cawan bawang besar ( didadu ) 1/2 cawan cili benggala merah ( didadu ) 3 ulas bawang putih ( dicincang halus ) 2 biji tomato Saiz sederhana ( didadu dan gaulkan dengan garam) 1 sudu besar maple syrup atau madu Garam bukit 1 sudu kecil serbuk paprika 2 sudu kecil serbuk jintan putih 2 sudu kecil serbuk cili 1 1/4 sudu kecil serbuk kayu manis 1 sudu besar minyak zaitun / kelapa preparation Rendam kacang kuda 8-12 jam. Rebuskan sehingga empuk . Panaskan minyak , tumiskan bawang besar , bawang putih dan cili benggala . Tumis sehingga naik bau . Masukkan tomato, paprika, serbuk jintan putih , serbuk cili , serbuk jintan manis, cayenne pepper. Kacau hingga sebati . Biarkan hingga masak 2-3 minit . Ambil 2/3 daripada bahan , kisar di dalam pengisar hingga halus . Masukkan semula ke dalam kuali . Masukkan kacang kuda . Masakkan 15-20 hingga kuah meresap ke dalam kacalg kuda . Rasa dan tambah perisa jika perlu . Siap . Boleh dimakan bersama roti dll . Perahkan lemon untuk lebih perisa . Lebihan boleh dibekukan . Tahan hingga sebulan . 5

7. Kacang Kuda Berempah 10 minutes • Makes 2 servings ingredients Bawang Merah - potong kasar Bawang putih - ketuk Halia - ketuk Lengkuas - ketuk Serai - ketuk Cili padi - ketuk Daun Ketumbar - potong dua, bahagian daun dihiris Daun limau purut Limau nipis Garam Bunga kubis Carrots Batang Saderi 1 biji tomato dibelah 4 " boleh tambah apa2 sayur yg disukai . preparation Masukkan air dlm periuk , masukkan bawang putih bawang merah , halia , serai, lengkuas , cili padi , Daun Ketumbar bahagian akar , daun limau purut , didihkan . Masukkan carrot dan didikan sebentar , masukkan bunga kubis dan batang saderi . Akhir sekali masukkan daun ketumbar , masukkan garam dan perah limau nipis . Tutup api . Sedia dihidang . 6

8. Roti Bawang 15 minutes • Makes 6-8 servings ingredients 2/3 cawan @ 100gm flaxseeds 1 cawan bawang besar Calories 816; total fat 42g; saturated fat 6g; monounsaturated fat 25g; polyunsaturated fat 9g; carbohydrates 94g; fiber 22g; protein 21g 1 Kisar Flaxseed menggunakan blender kering sehingga halus . Letakkan ke tepi . 2 Kisar bawang merah dengan air yang minima. Tuangkan bawang ke dalam tepung flaxseed, gaul hingga sebati . 3 Lapikkan dulang dengan kertas parchment, ddengan ketebalan anggaran 0.5cm. Buat potongan 4 segi dengan spatula sebelum dibakar . Bakar pada suhu 190 darjah selama 35 minit . 7

9. Kacang Kuda Berempah 10 minutes • Makes 2 servings ingredients Bahan nasi: 112 cawan barley ( direndam ) 112 cawan oatmilk Sehelai daun pandan Sedikit garam bukit Sambal tumis 3 biji cili merah 2 biji bwg merah 1/2 biji bwg besar ( dihiris bulat ) 112 bj lemon ( diperah airnya ) 1 sk madu Sedikit garam bukit Bahan sampingan : 1 biji telur rebus/ telur mata Sedikit timun Sedikit kacang tanah panggang preparation Rebus barley yg telah direndam hingga kembang dan sedikit kering airnya .. Masukkan oatmilk , daun pandan dan sedikit garam. Masak dgn api kecil hingga kering . **Cara membuat sambal tumis Kisar cili merah dan bwg merah hingga halus. Panaskan 2 sudu minyak zaitun dan tumis bahan kisar hingga naik bau dan masak. Masukkan bwg besar hiris, perahan lemon dan sedikit air. Biarkan seketika, kemudian masukkan 1 sk madu dan perasakan dgn sedikit garam bukit. Hidangkan nasi lemak bersama telur, timun dan kacang tanah. Siap . 8

10. Korean Spicy Chicken 10 minutes • Makes 2 servings ingredients Bahan nasi: 1 biji cili hidup 1 ulas Bawang putih 1 sudu madu Garam Black pepper Chili ground Chili flakes 1 sudu oat blend 1 biji telur Brokoli Cendawan Shitake preparation Ayam perap dgn telur n oat, garam, pepper, chili powder Bakar ayam dlm oven sebab tidak digoreng . Tumis bwg putih,cili hidup ( kisar ), madu , garam, pepper. Bg kering pastu masuk ayam Makan bersama cendawan shitake n brokoli . Tabur chili flake n bijan . 9

11. Baked salmon & veggies 1 hour • Makes 6 servings 1 Preheat the oven to 400°F (200°C). Place the salmon fillets on a baking sheet lined with parchment paper. 2 Arrange the vegetables around the salmon on the baking sheet. Drizzle olive oil and lemon juice over the salmon and vegetables. 3 Sprinkle with dried herbs, salt, and pepper. Bake for 12-15 minutes, or until the salmon is cooked to your liking and the vegetables are tender. Tip Try with sweet potatoes, zucchini, and bell peppers. ingredients 2 salmon fillets Assorted vegetables Olive oil Lemon juice Dried herbs (such as thyme or rosemary) Salt and pepper to taste Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 10

12. Stuffed peppers 45 minutes • Makes 4 servings Tip If desired, sprinkle shredded cheese on top of each pepper. ingredients 4 bell peppers (any color) 1 cup cooked quinoa 1 can black beans, drained & rinsed 1 cup corn kernels (fresh or frozen) 1 small onion, diced 2 cloves garlic, minced 1 teaspoon cumin 1 teaspoon chili powder Salt and pepper to taste Shredded cheese (optional) Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 1 Preheat the oven to 350°F (175°C). Cut the tops off the bell peppers and remove the seeds and membranes. 2 In a large skillet, sauté the onion and garlic until translucent. Add the black beans, corn, cooked quinoa, cumin, chili powder, salt, and pepper to the skillet. Stir well to combine. 3 Spoon the quinoa mixture into the bell peppers, filling them to the top. 4 Place the stuffed peppers on a baking sheet and bake for 25-30 minutes, or until the peppers are tender. 11

13. Greek yogurt parfait 5 minutes • 1-2 servings ingredients Greek yogurt Fresh berries (such as strawberries, blueberries, or raspberries) Honey or maple syrup Granola or crushed nuts preparation 1 In a glass or bowl, layer Greek yogurt, fresh berries, and a drizzle of honey or maple syrup. 2 Repeat the layers until you reach the desired amount. 3 Top the parfait with a sprinkle of granola or crushed nuts for added crunch. 4 Enjoy immediately or refrigerate for a refreshing and healthy snack. TIP Add a sprinkle of spirulina or bee pollen for a boost of antioxidants. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 12

14. Appetizers

15. Grilled chicken salad 20 minutes • Makes 4 servings ingredients 2 boneless, skinless chicken breasts Mixed salad greens Cherry tomatoes, halved Cucumber, sliced Red onion, thinly sliced Olive oil Lemon juice Salt and pepper to taste Tip Let the chicken rest for a few minutes, then slice it into thin strips. preparation Preheat the grill to medium-high heat. Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill the chicken for about 6-8 minutes per side, or until cooked through. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red onion. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss the salad gently to combine, then top with the grilled chicken slices. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 14

16. Veggie stir-fry 15 minutes • Makes 6-8 servings ingredients Assorted vegetables (such as bell peppers, broccoli, carrots, snap peas) 2 tablespoons olive oil 2 cloves garlic, minced 1-inch piece of ginger, grated Low-sodium soy sauce or tamari Sesame oil (optional) Cooked brown rice or quinoa Calories 816; total fat 42g; saturated fat 6g; monounsaturated fat 25g; polyunsaturated fat 9g; carbohydrates 94g; fiber 22g; protein 21g 1 Heat the olive oil in a large skillet or wok over medium-high heat. 2 Add the vegetables to the skillet and stir-fry for 5-7 minutes until crisp-tender. 3 Drizzle soy sauce or tamari over the vegetables and toss to coat evenly. Serve the stir-fried vegetables over cooked brown rice or quinoa. tip Chop veggies on a sturdy cutting board with a sharp knife. 15

17. Baked salmon & veggies 1 hour • Makes 6 servings 1 Preheat the oven to 400°F (200°C). Place the salmon fillets on a baking sheet lined with parchment paper. 2 Arrange the vegetables around the salmon on the baking sheet. Drizzle olive oil and lemon juice over the salmon and vegetables. 3 Sprinkle with dried herbs, salt, and pepper. Bake for 12-15 minutes, or until the salmon is cooked to your liking and the vegetables are tender. Tip Try with sweet potatoes, zucchini, and bell peppers. ingredients 2 salmon fillets Assorted vegetables Olive oil Lemon juice Dried herbs (such as thyme or rosemary) Salt and pepper to taste Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 16

18. Stuffed peppers 45 minutes • Makes 4 servings Tip If desired, sprinkle shredded cheese on top of each pepper. ingredients 4 bell peppers (any color) 1 cup cooked quinoa 1 can black beans, drained & rinsed 1 cup corn kernels (fresh or frozen) 1 small onion, diced 2 cloves garlic, minced 1 teaspoon cumin 1 teaspoon chili powder Salt and pepper to taste Shredded cheese (optional) Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 1 Preheat the oven to 350°F (175°C). Cut the tops off the bell peppers and remove the seeds and membranes. 2 In a large skillet, sauté the onion and garlic until translucent. Add the black beans, corn, cooked quinoa, cumin, chili powder, salt, and pepper to the skillet. Stir well to combine. 3 Spoon the quinoa mixture into the bell peppers, filling them to the top. 4 Place the stuffed peppers on a baking sheet and bake for 25-30 minutes, or until the peppers are tender. 17

19. Greek yogurt parfait 5 minutes • 1-2 servings ingredients Greek yogurt Fresh berries (such as strawberries, blueberries, or raspberries) Honey or maple syrup Granola or crushed nuts preparation 1 In a glass or bowl, layer Greek yogurt, fresh berries, and a drizzle of honey or maple syrup. 2 Repeat the layers until you reach the desired amount. 3 Top the parfait with a sprinkle of granola or crushed nuts for added crunch. 4 Enjoy immediately or refrigerate for a refreshing and healthy snack. TIP Add a sprinkle of spirulina or bee pollen for a boost of antioxidants. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 18

20. Entrees

21. Grilled chicken salad 20 minutes • Makes 4 servings ingredients 2 boneless, skinless chicken breasts Mixed salad greens Cherry tomatoes, halved Cucumber, sliced Red onion, thinly sliced Olive oil Lemon juice Salt and pepper to taste Tip Let the chicken rest for a few minutes, then slice it into thin strips. preparation Preheat the grill to medium-high heat. Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill the chicken for about 6-8 minutes per side, or until cooked through. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red onion. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss the salad gently to combine, then top with the grilled chicken slices. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 20

22. Veggie stir-fry 15 minutes • Makes 6-8 servings ingredients Assorted vegetables (such as bell peppers, broccoli, carrots, snap peas) 2 tablespoons olive oil 2 cloves garlic, minced 1-inch piece of ginger, grated Low-sodium soy sauce or tamari Sesame oil (optional) Cooked brown rice or quinoa Calories 816; total fat 42g; saturated fat 6g; monounsaturated fat 25g; polyunsaturated fat 9g; carbohydrates 94g; fiber 22g; protein 21g 1 Heat the olive oil in a large skillet or wok over medium-high heat. 2 Add the vegetables to the skillet and stir-fry for 5-7 minutes until crisp-tender. 3 Drizzle soy sauce or tamari over the vegetables and toss to coat evenly. Serve the stir-fried vegetables over cooked brown rice or quinoa. tip Chop veggies on a sturdy cutting board with a sharp knife. 21

23. Baked salmon & veggies 1 hour • Makes 6 servings 1 Preheat the oven to 400°F (200°C). Place the salmon fillets on a baking sheet lined with parchment paper. 2 Arrange the vegetables around the salmon on the baking sheet. Drizzle olive oil and lemon juice over the salmon and vegetables. 3 Sprinkle with dried herbs, salt, and pepper. Bake for 12-15 minutes, or until the salmon is cooked to your liking and the vegetables are tender. Tip Try with sweet potatoes, zucchini, and bell peppers. ingredients 2 salmon fillets Assorted vegetables Olive oil Lemon juice Dried herbs (such as thyme or rosemary) Salt and pepper to taste Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 22

24. Stuffed peppers 45 minutes • Makes 4 servings Tip If desired, sprinkle shredded cheese on top of each pepper. ingredients 4 bell peppers (any color) 1 cup cooked quinoa 1 can black beans, drained & rinsed 1 cup corn kernels (fresh or frozen) 1 small onion, diced 2 cloves garlic, minced 1 teaspoon cumin 1 teaspoon chili powder Salt and pepper to taste Shredded cheese (optional) Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 1 Preheat the oven to 350°F (175°C). Cut the tops off the bell peppers and remove the seeds and membranes. 2 In a large skillet, sauté the onion and garlic until translucent. Add the black beans, corn, cooked quinoa, cumin, chili powder, salt, and pepper to the skillet. Stir well to combine. 3 Spoon the quinoa mixture into the bell peppers, filling them to the top. 4 Place the stuffed peppers on a baking sheet and bake for 25-30 minutes, or until the peppers are tender. 23

25. Greek yogurt parfait 5 minutes • 1-2 servings ingredients Greek yogurt Fresh berries (such as strawberries, blueberries, or raspberries) Honey or maple syrup Granola or crushed nuts preparation 1 In a glass or bowl, layer Greek yogurt, fresh berries, and a drizzle of honey or maple syrup. 2 Repeat the layers until you reach the desired amount. 3 Top the parfait with a sprinkle of granola or crushed nuts for added crunch. 4 Enjoy immediately or refrigerate for a refreshing and healthy snack. TIP Add a sprinkle of spirulina or bee pollen for a boost of antioxidants. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 24

26. Sides

27. Grilled chicken salad 20 minutes • Makes 4 servings ingredients 2 boneless, skinless chicken breasts Mixed salad greens Cherry tomatoes, halved Cucumber, sliced Red onion, thinly sliced Olive oil Lemon juice Salt and pepper to taste Tip Let the chicken rest for a few minutes, then slice it into thin strips. preparation Preheat the grill to medium-high heat. Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill the chicken for about 6-8 minutes per side, or until cooked through. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red onion. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss the salad gently to combine, then top with the grilled chicken slices. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 26

28. Veggie stir-fry 15 minutes • Makes 6-8 servings ingredients Assorted vegetables (such as bell peppers, broccoli, carrots, snap peas) 2 tablespoons olive oil 2 cloves garlic, minced 1-inch piece of ginger, grated Low-sodium soy sauce or tamari Sesame oil (optional) Cooked brown rice or quinoa Calories 816; total fat 42g; saturated fat 6g; monounsaturated fat 25g; polyunsaturated fat 9g; carbohydrates 94g; fiber 22g; protein 21g 1 Heat the olive oil in a large skillet or wok over medium-high heat. 2 Add the vegetables to the skillet and stir-fry for 5-7 minutes until crisp-tender. 3 Drizzle soy sauce or tamari over the vegetables and toss to coat evenly. Serve the stir-fried vegetables over cooked brown rice or quinoa. tip Chop veggies on a sturdy cutting board with a sharp knife. 27

29. Baked salmon & veggies 1 hour • Makes 6 servings 1 Preheat the oven to 400°F (200°C). Place the salmon fillets on a baking sheet lined with parchment paper. 2 Arrange the vegetables around the salmon on the baking sheet. Drizzle olive oil and lemon juice over the salmon and vegetables. 3 Sprinkle with dried herbs, salt, and pepper. Bake for 12-15 minutes, or until the salmon is cooked to your liking and the vegetables are tender. Tip Try with sweet potatoes, zucchini, and bell peppers. ingredients 2 salmon fillets Assorted vegetables Olive oil Lemon juice Dried herbs (such as thyme or rosemary) Salt and pepper to taste Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 28

30. Stuffed peppers 45 minutes • Makes 4 servings Tip If desired, sprinkle shredded cheese on top of each pepper. ingredients 4 bell peppers (any color) 1 cup cooked quinoa 1 can black beans, drained & rinsed 1 cup corn kernels (fresh or frozen) 1 small onion, diced 2 cloves garlic, minced 1 teaspoon cumin 1 teaspoon chili powder Salt and pepper to taste Shredded cheese (optional) Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 1 Preheat the oven to 350°F (175°C). Cut the tops off the bell peppers and remove the seeds and membranes. 2 In a large skillet, sauté the onion and garlic until translucent. Add the black beans, corn, cooked quinoa, cumin, chili powder, salt, and pepper to the skillet. Stir well to combine. 3 Spoon the quinoa mixture into the bell peppers, filling them to the top. 4 Place the stuffed peppers on a baking sheet and bake for 25-30 minutes, or until the peppers are tender. 29

31. Greek yogurt parfait 5 minutes • 1-2 servings ingredients Greek yogurt Fresh berries (such as strawberries, blueberries, or raspberries) Honey or maple syrup Granola or crushed nuts preparation 1 In a glass or bowl, layer Greek yogurt, fresh berries, and a drizzle of honey or maple syrup. 2 Repeat the layers until you reach the desired amount. 3 Top the parfait with a sprinkle of granola or crushed nuts for added crunch. 4 Enjoy immediately or refrigerate for a refreshing and healthy snack. TIP Add a sprinkle of spirulina or bee pollen for a boost of antioxidants. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 30

32. Desserts

33. Grilled chicken salad 20 minutes • Makes 4 servings ingredients 2 boneless, skinless chicken breasts Mixed salad greens Cherry tomatoes, halved Cucumber, sliced Red onion, thinly sliced Olive oil Lemon juice Salt and pepper to taste Tip Let the chicken rest for a few minutes, then slice it into thin strips. preparation Preheat the grill to medium-high heat. Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill the chicken for about 6-8 minutes per side, or until cooked through. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red onion. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss the salad gently to combine, then top with the grilled chicken slices. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 32

34. Veggie stir-fry 15 minutes • Makes 6-8 servings ingredients Assorted vegetables (such as bell peppers, broccoli, carrots, snap peas) 2 tablespoons olive oil 2 cloves garlic, minced 1-inch piece of ginger, grated Low-sodium soy sauce or tamari Sesame oil (optional) Cooked brown rice or quinoa Calories 816; total fat 42g; saturated fat 6g; monounsaturated fat 25g; polyunsaturated fat 9g; carbohydrates 94g; fiber 22g; protein 21g 1 Heat the olive oil in a large skillet or wok over medium-high heat. 2 Add the vegetables to the skillet and stir-fry for 5-7 minutes until crisp-tender. 3 Drizzle soy sauce or tamari over the vegetables and toss to coat evenly. Serve the stir-fried vegetables over cooked brown rice or quinoa. tip Chop veggies on a sturdy cutting board with a sharp knife. 33

35. Baked salmon & veggies 1 hour • Makes 6 servings 1 Preheat the oven to 400°F (200°C). Place the salmon fillets on a baking sheet lined with parchment paper. 2 Arrange the vegetables around the salmon on the baking sheet. Drizzle olive oil and lemon juice over the salmon and vegetables. 3 Sprinkle with dried herbs, salt, and pepper. Bake for 12-15 minutes, or until the salmon is cooked to your liking and the vegetables are tender. Tip Try with sweet potatoes, zucchini, and bell peppers. ingredients 2 salmon fillets Assorted vegetables Olive oil Lemon juice Dried herbs (such as thyme or rosemary) Salt and pepper to taste Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 34

36. Stuffed peppers 45 minutes • Makes 4 servings Tip If desired, sprinkle shredded cheese on top of each pepper. ingredients 4 bell peppers (any color) 1 cup cooked quinoa 1 can black beans, drained & rinsed 1 cup corn kernels (fresh or frozen) 1 small onion, diced 2 cloves garlic, minced 1 teaspoon cumin 1 teaspoon chili powder Salt and pepper to taste Shredded cheese (optional) Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 1 Preheat the oven to 350°F (175°C). Cut the tops off the bell peppers and remove the seeds and membranes. 2 In a large skillet, sauté the onion and garlic until translucent. Add the black beans, corn, cooked quinoa, cumin, chili powder, salt, and pepper to the skillet. Stir well to combine. 3 Spoon the quinoa mixture into the bell peppers, filling them to the top. 4 Place the stuffed peppers on a baking sheet and bake for 25-30 minutes, or until the peppers are tender. 35

37. Greek yogurt parfait 5 minutes • 1-2 servings ingredients Greek yogurt Fresh berries (such as strawberries, blueberries, or raspberries) Honey or maple syrup Granola or crushed nuts preparation 1 In a glass or bowl, layer Greek yogurt, fresh berries, and a drizzle of honey or maple syrup. 2 Repeat the layers until you reach the desired amount. 3 Top the parfait with a sprinkle of granola or crushed nuts for added crunch. 4 Enjoy immediately or refrigerate for a refreshing and healthy snack. TIP Add a sprinkle of spirulina or bee pollen for a boost of antioxidants. Calories approx. 670-790; total fat 35g; saturated fat 2.6g; cholesterol 2.5mg; sodium 310mg; total carbohydrate 55-65g; dietary fiber 5.5g; protein 12g 36

38. Contributors Dr. Rene Magi, RDN Chef Sara Steale Chef Anu Parn

39. Recipes By Dr. Rene Magi, RDN