Breakfast
Breakfast recipes can be as simple as eating a fruit salad, fruit juices, or
fruit smoothies. Here are a few other ideas.
Blueberry smoothie
2 servings
Ingredients
• ½ cup of plain kefir (or replace with yogurt)
• ½ cup of plain yogurt
• 1 cup of blueberries
• ½ cup of other berries (blackberries, strawberries, raspberries, etc.)
• 1 tablespoon of sunflower seeds
• 1 Brazil nut, slice (optional)
• 4–6ice cubes
Instructions
Place all the ingredients in the blend in the order listed except for the ice cubes.
Pulse a few times, then add one ice cube at a time, pulsing 4–6 times in
between. Blend until smooth and serve.
Berry Parfait
1 serving
Ingredients
• ½ cup of plain yogurt
• 1 teaspoon of honey
• ½ teaspoon of ground cinnamon
• ½ cup of blueberries
• ½ cup of blackberries
• 1 tablespoon of sunflower seeds
Instructions
In a bowl, start with the plain yogurt, add the honey and ground cinnamon on top.
Add the berries and seeds. Enjoy!
Lunch
Sunflower Seed Salad
2 servings
Ingredients
Salad
• 1 cup of broccoli, cut
• ½ cup of sunflower seeds
• 2 carrots, julienne
• 1 red Bell pepper, diced
• 1 cucumber, diced
• 6 cups of spinach
Dressing
• 2/3 cup of olive oil
• Juice of 1 lemon
• 1 garlic clove, minced
• 1 teaspoon of Dijon mustard
• 1 tablespoon of honey
Instruction
Salad: Toss all the ingredients in a large bowl. And serve with dressing.
Dressing: Mix all the ingredients in a mason jar, close the jar, and shake for
about 1 minute. Serve on the salad.
Lentil Stew
This delicious lentil recipe is going to get you back on your feet in no time if you
are feeling a bit sick. It’s also a good recipe to help reduce inflammation in your
body.
4 servings
Ingredients:
• 1 tbsp of coconut oil
• 1 onion, diced
• 3 garlic cloves, minced
• ½ cup of celery, diced
• 2 carrots, diced
• 1 tablespoon of ginger, minced
• 1 teaspoon of turmeric
• 1 teaspoon of curry powder
• ½ teaspoon of cumin powder (or seeds)
• 2 ½ cups of vegetable stock
• 1 cup of green lentils
• Salt and pepper to taste (optional)
Instructions
In a large pot or Dutch oven, sauté onions, garlic, celery, carrots, and ginger in
the coconut oil over medium heat for 4 minutes (or until onions are soft). Then
add the turmeric, curry, and cumin. Stir constantly and sauté for 2 minutes. Add
the vegetable stock and lentils. Bring to a boil. Reduce heat, cover, and simmer
for 45 minutes (or until lentils are soft). Add the salt and pepper to taste at the
end (optional).
Dinner
Salmon Kabob
This delicious recipe is perfect to practice mindfulness eating.
4 servings
Ingredients
• ¼ cup of olive oil
• Juice of 1 lime
• Zest of 1 lime
• 2 garlic cloves, minced
• 2 tablespoons of fresh parsley
• 2 tablespoons of fresh oregano
• A pinch of salt
• ¾ lbs salmon, cut in 11/2 in cubes
• 8 skewers (if wood, soak in water for a minimum of 30 seconds before use)
Instructions
Preheat the oven to 375 F. In a large bowl, mix all the ingredients except the
salmon. Then add the salmon and marinate in the refrigerator for 10 minutes.
Once completed, place the salmon on the skewers and place the salmon
skewers on a broiler pan. Bake for 10 minutes, turn the skewers halfway, and
bake for another 10 minutes. Serve with your favorite vegetables like steamed
broccoli or sweet potatoes and rice.
Lemon Baked Chicken
A simple recipe for a busy day!
4 servings
Ingredients
• Juice of 2 lemons
• 2 tablespoons of olive oil
• 2 tablespoons of pepper (or lemon pepper)
• ½ teaspoon of turmeric
• ½ teaspoon of salt
• 6–8 chicken thighs, boneless and skinless
Instructions
Preheat the oven at 350 F. In a large bowl, mix all ingredients except chicken.
Then dip the chicken in the marinade and place on a lightly oiled baking sheet.
Pour the remainder of the liquid on the chicken. Bake for 30 minutes or until the
chicken is fully cooked. Serve with your favorite vegetable and rice.
Snacks
Snacks can be as easy as fruit, nuts, or vegetables. Also, you can try some
of our favorite snack recipes below.
Trail Mix
4 servings
Ingredients
• 2–4Brazil nuts
• 1 cup of almonds
• 1 cup of sunflower seeds
• ½ cup of dried dates (no sugar added)
• ½ cup of raisins
• ½ cup of dried berries (blueberries, goji, or strawberries)
Instruction
Mix and divide in 4 servings.
Curried Chickpeas
Chickpeas are an excellent source of zinc. A cup can give you 25% of your
daily intake recommendation.
4 servings
Ingredients
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 tablespoon of olive oil
• 2 teaspoons of curry
• 1 teaspoon of cumin
• 1 teaspoon of turmeric
• 1 teaspoon of salt
Instructions
Preheat the oven at 400 F. Once the chickpeas are rinsed, pat them dry
with a paper towel. In a medium bowl, mix the oil with all the spices. Add
the chickpeas and stir until well coated. Place the chickpeas on a baking
sheet and bake for 40 minutes (watch once they turn golden, they are
ready). Serve immediately for maximum crispiness!
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