Read 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! Online

Authors: Ruth Lacey

Tags: #Cookbooks; Food & Wine, #Special Diet, #Allergies, #Paleo, #Health; Fitness & Dieting, #Diets & Weight Loss, #Food Counters, #Food Allergies

30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! (5 page)

BOOK: 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today!
11.97Mb size Format: txt, pdf, ePub
ads
Nacho Beans

 

Serves: 4

 

Ingredients:

2 shallots, diced finely

1 red bell pepper, diced

½ tsp smoked paprika

1 garlic clove, minced

1 tsp cumin powder

1 corn on the cob

1 bunch fresh coriander

1 cup cooked black beans

Sea salt and pepper to taste

3 ½ cups of chopped tomatoes, with the skin

1-2 avocados, cubed or in wedges

To serve 2 limes and Greek style yoghurt

Organic tortilla chips

 

Instructions:

Fry the shallots in 1tbs of oil for 2-3 minutes.

Now add the red peppers, paprika and cumin, cook for a further 1 minute.

Pour in ¼ cup of water and stir in the tomatoes.

Turn down the heat and cook out for 10 minutes to enhance the flavors.

Meanwhile take off the kernels from the cob, once done add to the tomatoes and the drop in the beans.

Correct the seasoning, and thickness, by adding a little water if needed.

Finish with the coriander and dish up with the yoghurt and avocado.

Spinach and Tofu Tart

 

Serves: 8

 

Ingredients:

1 kg of firm organic tofu

1 cup baby spinach

6 large eggs

1tbs sage leaves, chopped

¼ tsp nutmeg

½ tsp sea salt

1 med sweet potato

½ cup fresh parsley, flat leaf, chopped

 

Instructions:

Heat the stove to 32
5
F.

Line a 9" baking dish around the sides and base.

Add the tofu, spinach, salt, nutmeg, eggs, sage and parsley to a blender and pulse.

Once combined together add the mix to the baking dish.

Leave the skin on and slice the potato using a peeler.

Mix the potato with a small amount of olive oil.

Season and place over the dish.

Put in the oven and cook for 1 hour 15 minutes.

Take out when done and rest for at least 30 minutes before taking out of the dish.

Dish up warm or cold if desired.

Can be stored in the fridge for 3 days.

Mango and Quinoa Salad with Avocado and Pomegranate

 

Serves: 2

 

Ingredients:

¾ cup dry quinoa

½ tsp tarragon

1 cup mango, diced

1 ½ cups vegetable broth

Pinch of seas salt

¼ cup pomegranate seeds

Juice of ¼ fresh lime

½ avocado, diced

¼ cup parsley, chopped

¼ cup dried cranberries

 

Instructions:

Wash the quinoa and strain, then add to the broth in a pan.

Once boiling turn down the heat and cook for 20 minutes, until fluffy.

When ready add the tarragon salt and lime juice, mix well and place in a bowl.

Now stir in the mango parsley, and cranberries.

Divide into the bowls and finish with the avocado and pomegranate.

Black Bean Burgers

 

Serves: 8

 

Ingredients:

1 onion, cut into small dice

1tbs extra virgin olive oil

½ red bell pepper, diced

¼ cup fresh cilantro

1 ½ cup of cooked green lentils

½ tsp ground cinnamon

2 garlic cloves, minced

1 ½ cups of black beans, cooked

½ tsp cumin

2 eggs

1 ½ tsp sea salt

½ tsp ground black pepper

1 cup organic bread crumbs

 

Instructions:

Add the oil to a skillet and heat.

When hot fry the onion, garlic and peppers together for 5 minutes, then take off the heat.

Once cool add to a blender with the cilantro and pulse until roughly chopped.

Now drop in the beans with the lentils and blend together, this may need to be done in batches.

When it becomes smooth add the eggs and season, then drop in the breadcrumbs, until it forms a paste consistency.

Mold the mix into burger shapes, with floured hands, can be cooked in a skillet that has been well greased or the outside grill, cooking for 6-8 minutes either side.              

Dish up how you desire and serve with avocado and jalapenos, your choice.

Bean and Pasta in a Spinach Soup

 

Serves: 4-6

 

Ingredients:

1 onion, finely diced

2 cups water

3 garlic cloves, chopped

6 tomatoes, diced

1 cup whole grain pasta

3 cups chicken stock

Seasoning to taste

1 tsp oregano or basil

2 cups cooked kidney beans, red or white

2 cups fresh baby spinach chopped

For finishing fresh grated parmesan

 

Instructions:

Heat the oil in a pan and fry the onions for 4-5 minutes.

Next drop in the garlic for a further 2 minutes.

Now add the water, oregano, stock, seasoning, pasta, and tomatoes.

Heat to a boil then reduce and cook for 15 minutes, until the pasta is ready.

Stir in the spinach with the beans, cooking for another 3-5 minutes.

Spoon into the serving dishes and finish the top with the grated cheese.

Egg Surprise

 

Serves: 6

 

Ingredients:

2 acorn squash

Seasoning to taste

6 whole eggs

8 walnut halves

2tbs extra virgin olive oil

5-6 pitted dates

Chopped fresh parsley

 

Instructions:

Heat the stove to 37
5
F.

Take the squash and slice it so you have 6 slices from the 2 squash with holes in the center.

The slices need to be 3/4" in depth.

Take out the seeds and lay them on a lined baking tray, add seasoning and cook for 20 minutes in the oven.

Meanwhile chopped the dates with the walnuts until fine.

Remove the squash from the oven and sprinkle over a little oil.

Break the egg in the center of each one, season and dust with the walnuts and dates.

Place back in the oven, cooking for a further 10 minutes.

Finish with parsley and dish up.

Simple Black Bean Soup

 

Serves: 8

 

Ingredients:

2 onions, diced

4 garlic cloves, finely diced

1lb dried black beans

1 red bell pepper, de-seeded and diced

1 tsp ground chipotle pepper

2tbs nutritional yeast

1tbs ground cumin

1tbs fresh lime juice

2tbs fresh cilantro, chopped

½ avocado, ripe

 

Instructions:

Put the beans in soak overnight, wash and drain.

Boil ½ cup of water in a pan and add the bell pepper, garlic and onion.

Cook for 10 minutes until the onions start to color.

Now add the chipotle with the cumin and cook for another 1 minute, while stirring.

Next add 10 cups of water and the beans, simmer for 2 hours with no lid.

Once the beans are soft, take out 4 cups and place in the blender, pulse until creamy.

When ready put back into the pan with the yeast, lime juice, and cilantro.

Mix together well and dish up in the bowls.

Finish with the avocado on top.

 

 

BOOK: 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today!
11.97Mb size Format: txt, pdf, ePub
ads

Other books

Blackthorn [3] Blood Torn by Lindsay J. Pryor
Asa (Marked Men #6) by Jay Crownover
Jack Kursed by Glenn Bullion
Reconstructing Amelia by Kimberly McCreight
The Abandoned Bride by Edith Layton
Awakening the Alpha by Harmony Raines